The Power of Saying "No"
Hey there,
I see you. You’re the one who always wants to help, always feels like you have to say "yes" because you don’t want to disappoint anyone. You take on more than you should, even when you're exhausted, even when it means sacrificing your own time, energy, and well-being. But what if I told you that every time you say "yes" to something that doesn’t align with your priorities, you’re actually saying "no" to yourself?
The Power of "No"
Saying "no" isn’t selfish. It’s not about rejecting people—it’s about protecting your time, energy, and mental health. When you say "no" to commitments that don’t serve you, you’re actually saying "yes" to yourself, to your peace of mind, and to the things that truly matter.
Think about it. Have you ever felt overwhelmed because you agreed to something you didn’t want to do? That’s your body and mind telling you that a boundary was crossed. You can take that power back. You deserve to take that power back.
In an experiment highlighted by the Financial Times, a group of professionals set a goal to say "no" more often. The results? They found that firm refusals helped them stay focused on what truly mattered. Less stress. More clarity. More energy for what they actually cared about. What if you could have that too?
The Cost of Always Saying "Yes"
Let’s be real—saying "yes" all the time doesn’t make you a better person. It makes you exhausted. It leads to burnout, resentment, and feeling like you’re never doing enough. But here’s the truth: You are enough, and you don’t have to prove it by stretching yourself too thin.
Justin Stewart, featured in the Associated Press, learned this the hard way. He kept saying "yes" to work commitments until his health suffered. It took a major wake-up call for him to start setting boundaries and choosing himself. You don’t have to wait for burnout to hit before you start doing the same.
How to Start Saying "No" (Without the Guilt)
I know it’s hard. But here are some ways to make it easier:
Get Clear on What Matters to You – When you know what’s truly important, it’s easier to decline things that don’t align with your values.
Pause Before Responding – Instead of immediately saying "yes," give yourself time to think. A simple "Let me check my schedule and get back to you" can buy you time to decide if it’s really right for you.
Practice Saying "No" with Confidence – You don’t owe anyone a long-winded excuse. Try: "I appreciate the offer, but I won’t be able to commit to that right now."
Trust That People Will Understand – Most of the time, we assume people will be upset when we say "no," but research shows they’re usually more understanding than we think.
You Deserve to Say "Yes" to Yourself
This is your life. Your time. Your energy. And you get to choose where it goes. Every time you say "no" to something that drains you, you’re making space for something better—whether that’s time with family, self-care, or just a moment to breathe.
So, let this be your permission: You don’t have to say "yes" to everything. You are allowed to put yourself first. And when you do, you’ll find that saying "no" is actually saying "yes"—to a life that feels lighter, freer, and more you.
References
The Guardian. (2025, January 14). I'm a hopeless people pleaser. I tried saying 'no' for a week. Retrieved from https://www.theguardian.com/global/2025/jan/14/people-pleaser-saying-no
Associated Press. (n.d.). Working well: Saying no is hard, but setting boundaries can improve your health. Retrieved from https://apnews.com/article/b33ef0e904f9be67e06591bcd3d74b80
Financial Times. (n.d.). The science of saying no at work. Retrieved from https://www.ft.com/content/41be0669-ee80-41be-9fc8-c684a0ae6897
The Daily Telegraph. (n.d.). Is it OK to decline an invite from friends?. Retrieved from https://www.dailytelegraph.com.au/lifestyle/is-it-ok-to-decline-invite-friends/news-story/33889b206b71a5575127e7c357486e2c