WithMarsha
DBT worksheet export
FAST Skills Log
The FAST worksheet helps you protect self-respect in conversations by staying fair, avoiding over-apologies, sticking to values, and telling the truth.
What this worksheet is for
Use the FAST Skills Log to plan and review interactions where self-respect is the priority—Fair, (appropriate) Apologies, Stick to values, Truthful.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: fast dbt worksheet
Worksheet type: Priority worksheet
Best for: People-pleasing patterns, guilt-heavy requests, and conversations where you tend to abandon your own boundaries.
How to practice it
Fair
Be fair to yourself and the other person. Stick to the truth; avoid magnifying your faults or minimizing theirs.
Apologies (Only When Necessary)
Apologize once if you genuinely made a mistake; don’t over-apologize for having needs, taking up space, or disagreeing.
Stick to Values
Align your words and actions with what matters to you—honesty, respect, boundaries, compassion.
Truthful
Avoid exaggeration, excuses, or half-truths. Being truthful keeps you grounded in self-respect.
Real-world examples
You’re asked to work late again. You fairly acknowledge the team is under pressure, avoid apologizing for needing rest, stick to your value of sustainable work, and truthfully explain you’ve already committed to family time.
A friend guilt-trips you for missing an event. You validate their disappointment while holding your boundary, skip unnecessary apologies, honor your value of balance, and tell the truth about needing downtime.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Log two conversations this week where self-respect mattered. Evaluate how well you followed each FAST element.
Reflect and write
Fair: How did you balance respect for yourself and the other person?
Apologies: Did you apologize only when appropriate?
Stick to values: Which values guided your choices?
Truthful: Were there moments you held back or exaggerated?
What will you refine before the next conversation?