The word “NO” is magical. You heard me correctly. It’s a life-saving, stress-reducing, freedom-providing word. Most of us feel some obligation to say “YES” to a request - an invite, a task, taking on extra work. It could be pride, wanting to look good, feeling like you owe someone something, or guilt.

Let’s look at what saying no can do for you.

Time protector: Who here could use some extra time? Saying no can free up time to do what is important to you - family time, leisure time, travel time, you time.

Stress reducer: Are you prone to overcommitting? How many of you have said yes to extra work, joining a committee, hosting a party, or just stack your days with back-to-back obligations? Are you feeling stressed just thinking about it? Saying no allows for a manageable schedule and a healthy work-life balance.

Focus enhancer: Does your brain feel cluttered? Over-obligating is exhausting. It saps your energy and scatters your focus. Allowing enough time for yourself to be still and breath is a gift. You deserve that gift.

Power provider: Do you feel like your life is a bit out of control when you take on too much? Your needs and time are just as important as everyone else’s. You will be a better partner, parent, friend, colleague, and daughter/son if you take care of yourself. The directive to put your oxygen mask on first applies here.

Let’s practice saying no.

Establish Your Priorities: Be clear about your intentions…

Do you say yes to every request without even thinking about it? Are you frustrated when you are expected to work the extra hours or answer work emails after hours? Are you everyone’s go-to for advice or to help out in some way?

I hate to break it to you but you may be part of the problem. You have trained your boss, partner, family, and friends to expect you to be there for them no matter what. The good news is that you can also train them to respect your boundaries.

Why do we say yes to everything? Why is setting boundaries so difficult?

Fear of disappointing others is a big one. Another one is the need for approval. Or you may feel obliged to say yes out of guilt. Some people avoid conflict at all costs and choose to go along with any request to get along with others. You may be conditioned not to set boundaries. It also could be based on cultural or societal expectations and norms. And finally, self-worth can play a role. If you have low self-esteem you may not feel you deserve to set boundaries.

Let’s move on to why it is important to set boundaries.

It protects your physical, emotional, and mental well-being. It allows you to prioritize self-care and prevent burnout, resentment, and exhaustion.

It helps you to develop healthy relationships…