Name one request, not a debt
Say the thing you want in one sentence someone could repeat. "I would like our next time together to start with ten minutes of touch that stays above the waist. Do you want that?" A debt treats it as a balance they owe: "After everything I handle for us, this is a small thing to give me." A demand drops the question: "We are doing this tonight." A plea keeps the question mark and makes them feel unkind for using it: "If you cared, you would at least try." Keep the history in your own notes. How to ask for one specific thing is the plain sentence. This page is for the moment that sentence starts to collect guilt.
Leave an exit they do not have to manage
Put the outs in the same breath as the ask. No, another night, or a different idea should all be ordinary answers. "You can say no, choose another night, or suggest something else. I can hear that without you looking after my mood." Lines such as "I will be fine, I guess" and "just tell me you still want me" hand them your feelings. You can say once that you are disappointed. The answer still stands.
Hesitation means stop and clarify
A pause, a "maybe," or "I do not know" is not a yes. Planned Parenthood's page on talking about consent says that a no, saying nothing, or a yes that seems unsure is not consent, and that you stop asking once you know they are not into it. If they want to say more, ask only about the pace: "Do you want a minute with it, or do you want to leave it here?" "It is not a big deal" and "you said you were open-minded" try to shrink the doubt. This page stays with the conversation where the ask is made. It is not a routine for the middle of sex.
After a no, one acknowledgment
"Thank you for telling me. I am going to leave that idea there." Then stop. Do not offer a smaller piece of the same act, retell it as a joke, or go quiet until they apologize for refusing. Hearing a no without bargaining is the longer practice for your side of a refusal. These lines help you notice when a request turns into pressure. They do not produce agreement. If saying no already feels unsafe, use the safety notes and local support.