Say No & Mean It


I’ve learned over the years that over extending leads to depletion.

When the usual, delightful annoyances in life start to become magnified, it is my indicator that I’m starting to burn out. At that time it’s necessary to listen a bit closer to the signals that are telling me to change something and it probably means I’m not saying no enough.

I am a problem solver. I’ve learned however, that the world does not stop if I say I am unable to do something; hashtag: shocker. Quite frankly, you might even be surprised how little affect saying no has on certain situations. Why? Because ultimately everyone figures out ways to get their needs met.

The more you know who you are, and what you want, the less you let things upset you. -Stephanie Perkins

Saying no doesn’t make you a bad person. It means that you are taking control of things that you want to do. It has nothing to do with anyone else. Additionally, it does not always mean you are saying no forever. You are however, saying no in that moment; this has meaning.

If you continue to compromise yourself you are giving other people permission to continue, to put you second. Saying no allows you to set boundaries to get your needs met, on your time. You are saying no, so that you can say yes to yourself.

As a recovering people pleaser, I’ve fully subscribed to the “definitely maybe” club, because let’s face it – sometimes you will change your mind. However, nothing and I mean nothing feels worse than doing the right thing for the wrong reason. Still saying yes to that potluck when you know you’d rather be home? Cancel that.

Positive Distraction of the Week:

I encourage you to say no. Say no to habits and people that do not serve you.  This includes family, friends, co-workers, and PTA committees. Accept the changes and do the things you need to do to survive without compromising yourself. Say no and mean it. Win.

3 strategies to help you say no this week:

  1. The Haiku Approach; Keep it short and simple: “Can’t.” 
  2. The Sammy; Start and end with a positive: “I would love to but” | no | “Thank you for the invitation.”
  3. The Definitely Maybe; Give yourself an ‘out’: “Right now, the answer is no but if anything changes I’ll let you know.”

Takeaway: Self-care is a continued act. It is not a one time dose that gets you through a specific duration of life. Part of understanding what leads to your empty cup, is knowing how to create your own termsNo, is a complete sentence and a complete answer. 

Let me know how you’ve incorporated learning how to say no to build healthy boundaries. Thanks for clicking in + feel free to share this post with a friend. Be sure to follow-up in a week!

Best, Dr. Dyce


2 thoughts on “Say No & Mean It

    1. Kenya, I’m so glad this was on time for you today. Keep remembering you. Thanks so much for sharing. x


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