Every request you accept comes at a cost.
If you want more time, energy, or focus, you need to say no more often. It’s not just about being more effective, it’s about protecting your well-being.
For many, saying no feels uncomfortable. You worry about letting people down. You feel guilty for not helping. But constantly saying yes leads to burnout, overwhelm, and even resentment.
What Should You Say No To?
Anything you don’t want to do.
You might think, But I have so many obligations, things I have to do! That may be true, but remember: Every yes is also a no. When you say yes to one thing, you say no to something else, often your own priorities.
If you want to take back control of your time, start practicing the art of saying no. Here are two strategies to help.
1. Treat Future Commitments Like They’re Tomorrow
It’s easy to say yes to something far in the future. It feels distant. You assume you’ll have time.
Then the day arrives, and you regret it. Why did I agree to this?
A simple trick: When someone asks you to commit to something, imagine it’s happening tomorrow. Would you say yes? If not, you probably won’t want to do it weeks or months from now either.
Instead of automatically saying yes, pause. Ask yourself:
- Would I still agree if this were tomorrow?
- Is this a priority for me?
- What will I have to give up to make space for this?
Action Step:
Start pausing before answering requests. If you wouldn’t say yes for tomorrow, consider saying no.
2. Be Honest: “I’m Already Committed”
How do you say no without feeling bad or offending someone?
Try this: “I want to do a good job with my current commitments, and my plate is full right now.”
Or: “I’m a little overcommitted and wouldn’t be able to give this the attention it deserves.”
This isn’t an excuse, it’s the truth. You are already committed, to your time, energy, and priorities. By saying no, you’re not rejecting the person. You’re respecting both your limits and their request by not overcommitting.
Action Step:
Practice saying no in a way that feels authentic to you. Try one of these phrases the next time a request doesn’t align with your priorities.
Final Thought
Saying no is a skill. The more you practice, the easier it gets. And as you get better at it, you’ll free up time and energy for what truly matters to you.
So, what’s one thing you can say no to today?
