Warning: the following exercise is not for the faint of heart. Or the faint of willpower.
Step 1: Identify what you are not willing to do for a raise. Check the following list and circle everything that applies:
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Step 2: Set boundaries with others. Create a schedule of "I am busy when I'm not" and "I have a dentist appointment" to deflect any unwanted requests.
Step 3: Practice radical acceptance of your limits. Repeat the following mantras to steel yourself for the inevitable existential dread: