Week
38

Say “No” to Distractions

AFFIRMATIONS

for

Meditation and Reflection

I am consciously eliminating from my life those things that steal my time—I am saying no without excuses and apologies and it feels great!

I am learning to graciously say no to people and set policies about what I don’t do so that others understand and support my boundaries.

I am confidently saying no without guilt to things that consume my time and energy so that I’m ready to take advantage of the great things waiting for me to accept them.

You don’t have to let yourself be terrorized by other people’s expectations of you.

—SUE PATTON THOELE
Author of The Courage to Be Yourself

We live in a highly competitive and overstimulated world—you can be reached 24/7 by cell phone, text, email, and social media—at a client’s office, in your car, on the golf course, in the restroom (and even in church or the movies if you forget to turn your ringer off). What’s more, call-waiting beeps during important conversations, breaking your chain of thought in an instant.

With all the distractions and encroachments on our time, why is it so hard to say no? We let less important things break into our schedules and infringe upon our day, then instantly regret it.

Why can’t we just say no?

Saying no without ambiguity is one of the hallmarks of successful people who are in control of their day and their future. It’s not easy—in fact, we seem to be wired to accept every request even though it comes at great cost to ourselves and our families. Today, let’s focus on the affirmation below and prepare for change.

I am consciously eliminating from my life those things that steal my time—I am saying no without excuses and apologies and it feels great!

Do you sometimes feel that everyone wants a piece of you? Your boss needs last-minute help with a presentation, your kids want a ride to a friend’s for dinner, your parents need help at their house or with some paperwork, your sister wants to talk about her husband, and your coworkers want your help with a project that isn’t even part of your job duties. On top of that, local charities want donations and your pets want to be walked, groomed, and petted nonstop.

To be successful, you are going to have to get good at saying no to all the people and “opportunities” that could devour you. And you’ve got to say no without feeling guilty. “No” is not only a complete sentence, it’s an acceptable response. In fact, everyone should have a mental list of automatic declines—things they won’t do under any circumstances. Do you?

I am learning to graciously say no to people and set policies about what I don’t do so that others understand and support my boundaries.

H

ere are some tips for saying no without feeling guilty or fabricating an excuse:

• “It’s not against you, it’s for me”: Often we get so busy showing up for other people that there’s no “me time” left in our week. But when you reply to requests with, “It’s not against you, it’s for me,” you command respect for standing up for your own principles.
• Say no to the good so you can say yes to the great: It’s easy to get caught up in situations and opportunities that are merely good while great opportunities eventually disappear simply because there’s no time in your schedule.
• Stop majoring in the minors: Imagine how quickly you could reach your goals if you quit wasting time on minor tasks and instead focused solely on things that improve your life in the long run.

Establish new policies for saying no and develop the confidence to communicate this to your boss, coworkers, family, and friends, so you don’t use all your available time for other people’s dreams, goals, and priorities.

I am confidently saying no without guilt to things that consume my time and energy so that I’m ready to take advantage of the great things waiting for me to accept them.