We all want to be seen as helpful, reliable and easy to work with. So when a new project lands on your desk, a 'quick' request or a last-minute meeting
invite pops up, it’s tempting to say “yes” without thinking.
But saying yes too often is one of the biggest reasons you end up feeling overwhelmed, overcommitted and under pressure.
Why You Say Yes
- You don’t want to disappoint people.
- You feel guilty for not helping out.
- You’re afraid of missing out on opportunities.
- You don’t want to be seen as uncooperative or unprofessional.
The intention is good, being part of a team, being helpful or sometimes to avoid the stress of saying no, but the cost to your focus, time and energy isn't.
- Your priorities are set aside in place of other people’s.
- You feel stretched and you’re not doing your best work.
- Stress and resentment build up making
things feel harder than they need to be.
How to Say “No”
Saying no isn’t about being unhelpful. It’s about respecting your time and energy and making sure it's spent where it matters.
When you say no:
- You create time to do your work.
- You focus on your real priorities.
- You’re clearer and more focused, which helps everyone in the long run.
And you don’t need to make lengthy excuses or apologise when you say no. Just a simple, respectful “no”.
... “I’m fully booked right now.”
"I'll need to check my schedule
first".
“Let me review my priorities and get back to you.”
“Thank you for thinking of me, but I need to say no this time.”
Have a buffer
"Let me check" is a useful buffer. It gives you time to think and check before you say yes. As part of your weekly review, spend a few minutes checking if there's something you now need to say no to.
Saying no isn’t rude. It’s a practical way to protect your time, energy, and focus. Start small. Practise these phrases. And if you’re ready to take it further, let’s work together this month.
🎉 Now For The Birthday
Offer
You’re already here, reading my emails and picking up regular tips and ideas but let's face it, knowing what to do and actually doing it are two different things. Being able to put things into practice is what makes things happen.
And I’m all about the practical, hands on stuff.
How often have you said ... “I’ll just get through the next few weeks, and then I’ll be fine.”
And how often does that actually happen? Before you know it, weeks turn into months and nothing's changed. You know the saying: “If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.”
So as it's my Birthday month, I’m offering two practical, get-it-done options to help you shake things up and try something different.
✅ A one-off ‘Plan Your Week’ session – perfect if you want an extra boost to make your plans for the week actually work.
✅ A Kick-Start Taster Session – a short burst of 1:1 Coaching or a helpful nudge to get you back on track and moving in the right direction.
You'll be able to create more hours in your day, find
time to work on what really matters and reduce the overwhelm.
Find out more
...
