Part 4: Social Strategies (Protecting Your Energy Without Feeling Guilty)

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Practice Your One-Line Boundaries

Rehearse these short, polite phrases:

• "I need a quiet moment—I'll be back in ten"

• "I'm keeping things low-key this year"

• "I want to give that a thoughtful answer; can we talk later?"

• "I loved seeing you! I'm heading out now to rest"

  
  

Short, clear boundaries reduce awkwardness and preserve both your energy and relationships.

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Assign a Co-Host

If you're hosting, recruit one trusted friend or family member to be your "on-call helper" for 15-minute shifts. This gives you permission to step away when needed.

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Manage Conversations When Your Brain is Slow

• Shift to shorter interactions when you feel overloaded

• Move to a quieter part of the room if noise overwhelms you

• Ask people to repeat one thing at a time—it's okay!

Social demands are major contributors to the stress that feeds brain fog. Managing them through brief boundaries lowers that stress and preserves clarity.

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Real-World Scripts

When asked a complex question:

"That's a great question. My brain is a bit full right now—can I think about it and get back to you?"

When you need to leave early:

"I've had such a lovely time. I'm heading out now to recharge. Let's plan a call next week!"

When someone offers to help:

"Yes! Could you [specific task]? That would be amazing."