‘No’ is not an ugly word… but multi-tasking can be

This week I want you to practice saying no. If we're not paying attention, we can compromise ourselves constantly by letting minor decisions add up, which then drain our energy. The multi-tasking, stressed out emotional state that can occur isn’t pretty.

Cast your mind back over the last week and think through all the examples where you've agreed to something you didn't really want to. It could be saying yes to a work project you don't want to be involved in, saying yes to a Zoom call with friends when you really want an early night, saying yes to a pizza when you really wanted an Indian takeaway. From big decisions all the way down to micro decisions, there’s a pattern.

Here’s three tips for this week:

1) Write a list of where you've said yes, when actually there was part of you shouting (or quietly exclaiming) 'no, don't do it!' In most cases it isn't too late to change your mind. Follow up and explain you can no longer make that commitment. Regain that energy.

2) Reflect on what you're tolerating. This could include things that haven't necessarily involved an active decision from you but have become a drain over time.
For example, someone at work is always late, which annoys you but it's gone on for so long you can't be bothered to deal with it. Or your desk or inbox are a mess but haven't been bad enough for you to do something about. These are examples of energy drains to say 'no' to. Intervene and correct them.

3) Get really clear on what is a big fat YES in your life. What is non negotiable for you?
Use that as your reason to say no to other things. For example, 'sorry I won't be at that call, I'm focussed on completing [insert the important thing] right now.'

Saying yes too often weakens our focus, resolve and commitment. Saying no is a healthy practice to protect our boundaries, time and what's important to us. Hit comment and share an example of something you've said no to this week.

P.S. Stop saying yes when you really mean no :)