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The Breaking Free Activities: All 45 Exercises from No More Mr Nice Guy Organized by Chapter

by ConfidenceConnect
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Dr. Robert Glover's "No More Mr. Nice Guy" includes 45+ Breaking Free activities, practical exercises to overcome Nice Guy Syndrome. The book gives you the concepts; the activities give you the practice. This guide organizes all Breaking Free activities by chapter, with implementation tips and a roadmap for recovery.

Breaking Free: Overview

Breaking Free = the process of moving from Nice Guy to Integrated Male. It's not a one-time event, it's a practice. The activities address: making your needs a priority, setting boundaries, revealing yourself to safe people, connecting with other men, embracing your masculinity, expressing feelings, handling conflict, and integrating your "dark side."

How to use this guide: Don't try to do everything at once. Pick one chapter. Complete the activities. Move to the next. Track your progress. Recovery takes time.

Chapter-by-Chapter Activity Overview

Making Your Needs a Priority:

  • Identify your authentic needs (write them down)
  • Make one need a priority per day
  • Practice "healthy selfishness", prioritize yourself without guilt

Setting Boundaries:

  • Practice saying no (one per day)
  • Identify situations where you need boundaries
  • Use scripts: "I'm not able to do that." "That doesn't work for me."

Revealing Yourself to Safe People:

  • Identify safe people (people who accept you as you are)
  • Share something real with one safe person
  • Build vulnerability gradually

Connecting with Other Men:

  • Reach out to a male friend
  • Join a men's group
  • Be vulnerable with another man

Embracing Your Masculinity:

  • Identify what you've suppressed (anger, desire, ambition)
  • Accept these parts as human
  • Express them appropriately

Expressing Feelings:

  • Identify feelings you've suppressed
  • Express one feeling per day
  • Practice "I feel X when Y"

Handling Conflict:

  • Identify situations where you avoid conflict
  • Practice addressing one conflict per week
  • Use "I" statements: "I feel X when you do Y"

Integrating Your Dark Side:

  • Accept anger, selfishness, imperfection
  • Channel anger into boundaries, not suppression
  • Practice healthy selfishness

Implementation Tips

Start small. Don't overwhelm yourself. One activity per day is enough.

Track progress. Log what you did, how it felt, what you learned. Patterns emerge over time.

Get support. Recovery is easier with accountability, a friend, a group, or an app.

Be patient. Nice Guy patterns developed over years. They won't change in weeks. Give yourself 90 days minimum.

How ConfidenceConnect Implements Breaking Free

ConfidenceConnect maps Dr. Glover's Breaking Free activities to structured practice: boundary-setting scenarios, thought records for shame work, exposure hierarchy for vulnerability. Explore ConfidenceConnect for guided implementation.

Breaking Free isn't a one-time event, it's a practice. Pick one chapter. Complete the activities. Move to the next. The men who succeed aren't those who never struggle; they're those who keep practicing.