Saying no can be challenging, especially when juggling personal and professional demands. However, experts agree that setting boundaries is essential for physical and mental health. Justin Stewart’s story exemplifies the risks of overcommitting and the transformative power of learning to say no.
Justin Stewart’s Wake-Up Call: The Cost of Overworking
When Justin Stewart started his career, he worked multiple jobs to make ends meet, often sleeping in his car between shifts. His grueling schedule led to hospitalization for exhaustion and a staph infection. Stewart recalls his doctor’s warning: “I don’t know what lifestyle you’re living, but you’re too young to be this stressed.” This pivotal moment motivated him to set boundaries by quitting side jobs and communicating his limits to colleagues.
The Challenge of Saying No
Saying no, particularly to managers or clients, can feel daunting. Many people fear losing opportunities or being perceived as uncooperative. However, setting limits protects long-term health and productivity. Workplace engagement coach Cara Houser emphasizes that declining requests don’t require justification. “You can simply say, ‘I’m not available at that time,’” she explains.
Entrepreneur Amber Krasinski adds that using phrases like “not yet” can ease the discomfort of turning down requests. “That phrase has helped me through a lot of situations,” she says.
Practical Strategies for Setting Boundaries
1. Schedule Aggressively
Bobby Dutton recommends “aggressive calendering,” where routine tasks like lunch or dog walking are scheduled. This technique ensures time for both work and personal needs.
2. Rehearse Your Responses
Writing scripts for difficult conversations can build confidence. Phrases like “This is too much for me” or “I can handle part of this task” help communicate limits effectively.
3. Know Your Limits
Before accepting new responsibilities, assess your energy and workload. Psychotherapist Israa Nasir suggests creating a “No List” of draining tasks to approach with caution.
4. Harness Technology
Adjusting settings on devices, like moving work-related apps off your homepage, can reduce distractions. Adding notices about work hours to email signatures can also manage expectations.
5. Choose Meetings Wisely
Online meetings can monopolize your schedule. Request agendas in advance and skip meetings that don’t require your input, says Janine Pelosi, CEO of Neat.
6. Set Time Frames
Publisher Lori Perkins learned to set firm limits after a cancer diagnosis. By capping her work hours, she gained time for personal pursuits and discovered the life-changing power of saying no.
Embracing the Power of No
Mastering the art of saying no can transform your health and well-being. As Perkins shares, “No changed my life. I am a different person than before I learned to embrace no.” By setting boundaries, individuals can reclaim their time and energy, achieving a healthier balance between work and life.
