Narcissist Checklist

1. Prepare Yourself
• Know their patterns → Expect manipulation, gaslighting, or guilt-tripping.
• Manage expectations → Don’t wait for empathy, apologies, or accountability.
• Stay calm → They feed off emotional reactions.

2. Set Boundaries
• Be clear & firm → Say what you will/won’t tolerate.
• Repeat calmly → Don’t over-explain or argue.
• Enforce consequences → Boundaries without action don’t work.

3. Communicate Strategically
• Keep it brief → Less detail, fewer openings for manipulation.
• Use neutral language → No emotional hooks.
• Avoid JADE → Don’t Justify, Argue, Defend, or Explain.

4. Protect Your Energy
• Limit contact → Reduce time spent engaging unnecessarily.
• Document interactions → Especially important in workplace/family disputes.
• Don’t take it personally → Their behavior reflects them, not you.

5. Focus on Yourself
• Strengthen support system → Friends, mentors, or therapy.
• Practice self-care → Sleep, exercise, hobbies that recharge you.
• Stay aligned with your values → Don’t let their chaos define your actions.

6. Have an Exit Plan (if needed)
• Decide your limits → How much you’re willing to tolerate.
• Plan disengagement → Emotional or physical distance if the relationship is toxic.
• Seek professional help → Therapist, coach, or HR/legal support if it escalates.

  Golden Rule: You can’t change a narcissist. You can only control your response and your boundaries.