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This week’s B ME Bites Trivia Question:

Welcome to edition #30 of B ME Bites! This week’s edition dives into the power of saying “no” to protect your time and energy, offering tips on how to set boundaries without guilt.

Say No Without Guilt -How to Protect Your Time and Wellbeing

Simple Tips for Setting Boundaries That Stick

In today’s busy world, learning to say “no” can be one of the most powerful self-care tools you have in your toolbelt. With constant demands on time, energy, and attention, it’s easy to overcommit and feel stretched thin. But saying “no” is not about being selfish; it’s about prioritising your wellbeing and protecting what truly matters. This week, let’s explore the power of saying “no” and how it can lead to a happier, more balanced you.

Why is Saying No So Important?

Saying “no” is crucial for setting boundaries and maintaining balance in your life. When saying “yes” to everything, you’re often saying “no” to yourself—sacrificing personal time, energy, and mental health. Learning to say “no” allows you to reclaim that time and energy, ensuring you focus on what truly matters.

Overcommitting can lead to:

• Burnout: Taking on too much can result in exhaustion and a lack of motivation.

• Stress: Too many commitments create pressure and anxiety.

• Less Productivity: Being spread too thin reduces your ability to do things effectively.

• Compromised Wellbeing: Constantly saying “yes” to others means saying “no” to self-care.

How Saying No Protects Your Energy

By saying “no” to tasks, events, or obligations that don’t serve your priorities, you safeguard your mental and physical energy. Here’s how:

• Preserves Your Time: Saying “no” ensures you have time for the things that matter most—whether that’s family, hobbies, or rest.

• Reduces Stress: The fewer overwhelming commitments you take on, the less stress you’ll feel. It allows you to focus on what’s truly important.

• Supports Mental Clarity: Fewer commitments lead to less mental clutter. You can think more clearly and make better decisions.

• Increases Self-Respect: When you set boundaries and say “no” to things that drain your energy, it shows that you respect yourself and your time.

How to Say No (Without Guilt)

It’s common to feel guilty when saying no, especially when you don’t want to disappoint others. But with practice, saying “no” can feel empowering and liberating. Here’s how to do it:

• Be Polite but Firm: Saying “no” doesn’t have to be harsh. A simple, polite statement like, “I wish I could, but I can’t commit to that right now” works well.

• Offer an Alternative: If appropriate, suggest another time or offer a different solution. For example, “I can’t help with that task, but I can help in another way next week.”

• Don’t Over-Explain: You don’t owe anyone a detailed explanation for why you can’t do something. Keep it short and to the point, if you feel the need to explain at all, which isn’t actually necessary.

• Remember Your Priorities: Whenever you feel guilty, remind yourself that saying “no” is protecting your time and energy for the things that truly matter.

Examples of Saying No

Here are a few simple examples of how to say no without feeling bad about it:

• "Thank you for thinking of me, but I’m not able to take that on right now."

• "I appreciate the offer, but I need to focus on my existing commitments."

• "This isn’t something I can commit to at the moment, but I’ll let you know if things change."

The Positive Impact of Saying No

When you say “no” to the things that drain you, you’re able to say “yes” to more meaningful experiences. You’ll find more time for self-care, more energy for relationships, and greater focus on your personal and professional goals.

In the long run, saying “no” doesn’t push people away—it helps you show up as your best self when it truly counts.

What commitments can you say no to this week to protect your energy and time?

Reader Spotlight

Thank you to Kelli Virtanen who left the following review after reading “Fat to Fabulous: Diet Free Weight Loss for Real Women”:

You can find out more about this book here.

Weekly Challenge

Your mission for this week, if you choose to accept it, is to do the following:

This week, challenge yourself to say “no” at least three times to requests or commitments that don’t align with your priorities or wellbeing. Whether it’s turning down an unnecessary meeting, skipping an event that drains your energy, or setting a boundary with a friend or colleague, focus on protecting your time and energy.

After each “no,” take a moment to reflect on how it feels. Notice the impact it has on your stress levels, productivity, or overall sense of wellbeing. Remember: saying no is an act of self-care!

If you need some help, feel free to hit reply - let’s help you get started if you’re stuck!

B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and haven’t yet succeeded? Give it another go, applying the above - you can do it!

Resource Roundup

Sarri Gilman did a great Ted Talk on boundaries:

Here’s another good Ted Talk on Having the Courage to Say No:

Here’s an awesome article on the subject from James Clear, best selling author of Atomic Habits:

Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, it’s added to the list, so check it out from time to time. If you’re strapped for time, once you open the page below, click on Resource List in the top menu, then click on the “Health Tools” link for a list of items that could be helpful on your path to a better you.

The answer to this week’s trivia question is:

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Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)

Warm regards,

Shari Ware Chief Encouragement Officer at B ME Bites

PS - Here’s a little Friday funny for you!

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