Learn to Start Saying No

Saying “Yes” when we really want to be saying “No” is something all of us can relate to. Doing it too often and too much can lead to burnout, lack of time for the things we really want to be doing, and resentment.

To start effectively prioritising and setting boundaries, you need to learn to say “No”. It is hard, but use one of these sentence starters to help you on your way:

• “Sorry I have something else booked In for then. Perhaps we could reschedule for….”
• “It sounds lovely, but I can’t this time…..”
• “I would love to help but I’m not taking anything else on right now…”
• “I can’t right now, but perhaps next week we can discuss it….”
• “I am happy to do that, but it will be in two weeks time”
• “I don’t have capacity for that right now because of XYZ”
• “I’m really sorry but I can’t help with that”
• “I can not commit to helping you every day next week, but I am happy to help you on Monday”
• “Thank you for the invite but I am focusing on my career right now so will have to say no.”
• “Thank you for thinking of me, but I have a lot on at the moment and would not be able to commit”
• “I’ve committed to going to the gym three times a week so I will have to pass on this thanks. I hope you understand”
• “This isn’t for me right now, but thanks for thinking of me”
• “I would love to join you, but feeling a little overwhelmed juggling everything”
• “I really appreciate you asking, but I am already committed to other things at the moment”
• “I can’t do XYZ but could just help you get started and offer some guidance for half an hour later in the week”

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