Do you find it hard to say 'no'?

It can be easier to avoid saying ‘no’—less awkward, more agreeable, less likely to provoke a reaction that you will find difficult.

But our quiet yeses often come at a cost: to our energy, to our integrity, and to the very relationships that we are wanting to protect.

Let’s take a look at how to say no with honesty and care.

Watch the video or read the transcript below.

💭 Introduction: Do you ever say yes to things you don’t want to do—just to keep the peace, avoid conflict, or not let someone else down?

💭 Main Tip: Saying no can feel difficult, but when we say yes to something that doesn’t work for us, we’re often saying no to some of our own needs—like rest, balance, or integrity. A clear, kind no can actually build stronger trust and respect.

💭 Example: Imagine that a colleague asks you to attend a meeting that you don’t really need to be at. You could say, “I know you’d like me to be there, and I’d really like to support you. At the same time, I’ve got a lot on my plate and I’m trying to do better at looking after my well-being. So I’m going to say no to being there, and I’d love to read your notes. I’m also happy to hear any response you may have to what I’ve just said.”

💭 Over to You: This week, notice when you say yes. Is it a wholehearted yes—or one that comes at the expense of some of your own needs? Try practising a kind and honest no when it’s needed.

💭 Closing: Saying no isn’t selfish—it’s a way of taking care of what matters and nurturing relationships for the long term. Let me know how it feels when you try this out.