Blog, Business

Say NO!

NO is a powerful word that will save you a lot of wasted time, stress and more. When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honours your existing commitments and gives you the opportunity to successfully fulfil them.

We need to learn the slow ‘yes’ and the quick ‘no.” – Tom Friel, former Ceo of Heidrick & Struggles.

Research conducted at the University of California in San Francisco showed that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression.  Learn to use the word no, and it will lift your mood as well as your productivity. [References from Forbes Women: #leadership]

Many of us can feel guilty saying no to others. Lets face it, it can be uncomfortable and we fear people will judge or dislike us. In the past I have taken on projects and commitments that I wished I hadn’t because I couldn’t say no. In all honesty I don ‘t like to let people down and immediately afterwards I have regrets to committing.


Daily I receive a high volume of requests, proposals and collaboration opportunities via various communication channels and my social media platforms . My assistant often will go through these and flag the ones of real possible interest and say “no” to the rest. I do, however like to personally reply back to some of the messages I receive on my social media platforms. I focus on saying “no” more often and understand I have to prioritise and can not say “yes” to all.

Be selective with your time and energy. I have trained myself to understand that my first priority is me. I understand saying “yes” to everything will result in me being stressed and frustrated. Those added commitments can also mean precious time away from family and close friends. It can also mean less time for me to do more fun things or resting and just simply time to do nothing. I have embraced a new thought pattern and no longer associate the word “no” with feeling guilt or selfish.

Get better at saying NO.

Health. Happiness. Success



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Dal Dhaliwal is a health and wellbeing expert, educator and special advisor on physical activity. She is also an active professional speaker and TV/ radio presenter. She consults and presents for some of the UK's leading businesses and organisations within the wellness, sports and business arena.