I'm a recovering people pleaser but I keep relapsing. Here's my pattern: [describe situations where you people-please, types of people you can't say no to, what you sacrifice, resentments built, and boundary-setting attempts]. Calculate the real cost: I need to see the damage in concrete terms. Map every area people-pleasing affects: time (hours per week sacrificed), money (spent on others vs. myself), energy (emotional labor expended), opportunities (what I didn't do because I was pleasing), relationships (resentment building), self-respect (each time I betrayed myself), and health (stress/exhaustion). Then identify my people-pleasing type: the fixer (needs to solve everyone's problems), the performer (needs approval/validation), the martyr (identity is self-sacrifice), the conflict-avoider (needs peace at any cost), or the good girl/guy (needs to be seen as nice). Decode the origin: childhood conditioning (whose love did I have to earn?), trauma response (fawn to feel safe?), or identity confusion (worth comes from usefulness?). Analyze the payoff: what do I get from people-pleasing that makes it hard to stop? (Feeling needed? Avoiding conflict? Being liked? Controlling others' perception?) Create the recovery protocol: the cost-benefit analysis I do before saying yes (is this worth what I'll lose?), the "no" practice with graduated difficulty (start small, build up), the resentment audit (name every current resentment and the yes that created it), the boundary scripts for my specific triggers, the relationship restructure (some people are in my life BECAUSE I please them - what happens when I stop?), and the self-worth rebuilding (untangling worth from usefulness). Include: who I'll disappoint when I stop people-pleasing (and whether I can live with that), the version of me I'll have to grieve (the nice one everyone loved), and what becomes possible when I reclaim my no.