ACTIVITY 6: SAY NO
If saying "no" bring up feelings of guilt or even fear, you are not alone. It can be hard to balance serving your community with setting boundaries. I encourage you to remember: Saying "NO" makes more space for the things you need to say "YES" to, such as your non-negotiables from earlier this week.
Saying "no" is also a skill - one that needs to be practiced and exercised regularly so it becomes more natural.
Remember, this activity isn't about saying "no" to everything, it's about giving you the confidence to distinguish and start to cut back on the things that distract you from your PRIORITIES.
Consider:
If saying "no" bring up feelings of guilt or even fear, you are not alone. It can be hard to balance serving your community with setting boundaries. I encourage you to remember: Saying "NO" makes more space for the things you need to say "YES" to, such as your non-negotiables from earlier this week.
Saying "no" is also a skill - one that needs to be practiced and exercised regularly so it becomes more natural.
Remember, this activity isn't about saying "no" to everything, it's about giving you the confidence to distinguish and start to cut back on the things that distract you from your PRIORITIES.
Consider:
- What is one responsibility, habit, or person that conflicts with your current priorities?
- How can you cut back on that responsibility, person or habit so you have more space to focus on your priorities?
PRACTICE:
Write down just one responsibility, person, or habit that you want to partially or fully say "no" to. Write down exactly how you plan to say "no" and put it into practice TODAY.
Write down just one responsibility, person, or habit that you want to partially or fully say "no" to. Write down exactly how you plan to say "no" and put it into practice TODAY.
Now this is going to be a hard one. I do NOT know how to say no...at work that is. The position I'm in makes it very difficult for me to not do everything I'm asked to do. The biggest issue are the things that come up...I'll be sitting there with my "Things to Do" List, then the phone rings, or a provider/teacher stops by, or I get paged...and with my ADHD brain, I will drop everything I'm doing and do those new things first.
Instead of saying "no", I really need to "add it to my list" and do it when I get to it- or in order of importance.
I realize with this particular activity that the reason I am so eager to do whatever and not say no is because I want to be liked, I want to be helpful, I want to (ahem) do things the right way... Releasing control is where this lies in my personal life.
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