“Ignore topics that drain your attention.
Unfollow people that drain your energy.
Abandon projects that drain your time.
Do not keep up with it all.”
Good morning!
This is the last day of NO-vember. Can you believe it?
Those of you who have been here since Day #1: Congratulations on sticking with the journey! To those of you who joined us mid-journey, welcome and feel free to go back and revisit the past 30 days of insights.
As we close out the month, I hope you feel empowered in your right to say NO. Keep practicing this vital skill. Know your worth and what you want out of life, then design your days accordingly. I’d really encourage you to go back today and revisit Day #7. Plan your 2024 — don’t wait ‘til New Year’s Eve.
If you’ve found these insights useful, you can always show your support by clicking below. You will also receive the new book at no extra cost, along with additional tips and resources over the coming weeks and months ahead.
Get the Book!
I’ve compiled each of the lessons in 30 simple, easy-to-read chapters in book form if, like me, you are a reader and prefer to have everything in one place:
The book will be available in Kindle & Apple Books format from Jan 10, 2024.
If you prefer to bookmark, print, or save the tools from each day:
NO-vember challenge: A 30-day course to master the art of saying NO. Day 1's homework: List all sidelined projects and passions due to "no time." It's time to prioritize what matters, even if it's saying NO to that third margarita.
Day 2: Say NO to 1 Thing Today
Channeling Steve Jobs, today's challenge is to say NO to just one thing. It could be as minor as skipping a second drink. It's a test to feel the liberation and ease of saying NO, proving it's not as scary as it seems in your head.
Today's mantra: Pause before responding. This simple act gives you time to consider if you really want to say YES. It's about making conscious choices rather than reflexive decisions, ensuring you commit to things that truly matter to you.
Day 4: Say NO to PeoplePleasing
Embrace the courage to be disliked. Saying NO isn't about being unkind; it's about prioritizing your own needs and goals. It's a tough but essential skill, especially in a work environment where saying NO can mean focusing on what truly matters.
Dive deep with "The 3 Whys" to determine if tasks align with your big WHY. This method helps in discerning the truly important from the trivial, ensuring you spend time on what genuinely matters and brings joy to your life.
Day 6: What is Your Time Worth?
Today's challenge: Assess the value of your time. Saying NO is about protecting your most precious resource. It's simple but not easy, like telling your boss NO or resisting peer pressure. Remember, your time is worth a lot, so guard it fiercely.
Day 7: Make your Plan for 2024 NOW.
Day 7 is a reality check: It's about planning your 2024, assessing what's holding you back, and saying NO to time-wasters. Remember, saying NO is simple, but not easy. It's a journey of baby steps towards reclaiming your time.
Day 8: A Pro Hack for Text and Email Responses
Master the art of saying NO in texts and emails. Use "because" for context, but avoid over-explaining. A polite, firm NO, like a well-crafted email signature, can be a game-changer. Pro tip: Use keyboard shortcuts for quick, graceful NO. Remember, practice makes perfect.
Embrace the paradox of doing by not doing. Highly disciplined people aren't just willpower warriors; they're masters of minimizing distractions. Progress through subtraction means saying NO to the non-essential, focusing on what matters, and not feeling guilty about it.
Day 10: The Zeigarnik Effect & Working from a Calendar Instead of a To-Do List
The Zeigarnik effect shows we remember unfinished tasks better. Ditch the endless to-do list; embrace the calendar. Schedule tasks, say NO to the non-essential, and free your mind from the clutter of incomplete tasks.
Apply "Hara Hachi Bu" (stop when 80% full) to your calendar. Say NO to overfilling your day. It's about creating space for surprises and not cramming every minute. Remember, a full life doesn't mean a packed schedule.
Embrace boredom and unplug. Ditch the constant need for stimuli like podcasts or Netflix. Carve out time for nothing, let your mind wander, and watch creativity soar. Remember, it's okay to just sit and stare at a wall sometimes.
Embrace 'addition by subtraction' to become antifragile. Eliminate vulnerabilities like debt or toxic habits by saying NO. It's about reducing risks to enhance your life's upside. Remember, it's okay to be ruthless for your well-being.
Day 14: The Road to 'No, Thanks'
Focus on fewer things for greater impact. Assess requests as if they're asking for your valuable time. Be definitive with your NO, avoid 'maybe' traps, and close the door to time-wasting politely but firmly.
Day 15: Burnout & The Urge to Do
Overcoming burnout involves questioning your 'yes' habit. Learn to step back, especially in social settings, and let others take the lead. It's about reallocating energy and breaking the cycle of toxic productivity.
Audit your sent emails: identify where a NO could've saved time. It's about recognizing the cost of YES and the value of NO. Remember, saying NO is a skill that requires practice, so start small and build up.
Day 17: Say NO to Frantic Fridays
Conduct a weekly Time Audit to identify time-wasters. Learn to see time clearly and be ruthless in ignoring non-priorities. Remember, every 'NO' to trivial tasks is a step towards efficiency.
Day 18: Download and Use These Phone Wallpapers to Remind You To Say NO!
Use phone wallpapers as reminders to say NO. Simple visual cues can reinforce the habit of pausing before responding, protecting your time, and staying true to your priorities.
Day 19: Learning How To Say NO
Reflect on your time spent over the last year and align it with your priorities. Embrace self-respect, overcome procrastination, and enjoy guilt-free play. Remember, saying NO is about respecting your own time and goals.
Day 20: Want to Set Up a Quick Call?
Guard your time like a miser does their money. Saying NO to casual invitations preserves your time and energy. Remember, every 'yes' to others can be a 'no' to yourself.
Day 20: Want to Set Up a Quick Call?
Guard your time like a miser does their money. Saying NO to casual invitations preserves your time and energy. Remember, every 'yes' to others can be a 'no' to yourself.
Day 21: Busywork & The Focus To Say NO
Avoid busywork that drains time like a forgotten subscription drains a credit card. Say NO to emails, calls, and texts in the first hour of your day. Prioritize big-picture projects over small, distracting tasks. Remember, it's okay to let that voicemail wait!
Day 23: Say NO To Giving Away Your Attention
Your attention is precious; don't let it be hijacked by emotional manipulations or distractions. Practice mindful awareness, and learn to say NO to unconstructive stimuli. Remember, controlling your reactions is a superpower in a world full of attention thieves.
Day 24: The Line That Will Help You Build a Buffer Before Your "NO"
Learn to use the line, "Let me check my calendar and get back to you," to avoid rushed decisions. It's a polite, effective way to create space for thoughtful responses and maintain control over your commitments.
Surround yourself with visual reminders to say NO. Sticky notes, inspirational quotes, or even a special mug can keep you focused on what truly matters. Remember, out of sight often means out of mind, so keep your NO visible!
Day 26: The "Shit I Didn't Say NO To" List
Create a list of things you regret not saying NO to. Use it as a learning tool to prioritize your time better in the future. Remember, time is a non-renewable resource, so spend it wisely and say NO to what doesn't serve you.
Adopt the "Hell Yeah or NO" philosophy: if you're not super excited about something, it's a NO. This approach helps focus your energy on what truly matters and aligns with your values, leaving no room for half-hearted commitments.
Time anxiety is the fear of wasting your life on trivial tasks. Combat it by auditing your time and focusing on meaningful activities. Remember, life's too short for productivity shame, so make every week count!
Day 29: Quitting is Not A Bad Thing
This final one advises on the power of saying "NO" and quitting unproductive paths. It offers practical refusal tips and views quitting as a strategic step toward personal and professional growth.
Which brings us to today: Day 30
You did it.
I wish you all the best on your journey ahead. Stay tuned for future tips to help you move forward in your journey. Oh, and don’t forget to pre-order the book!
Good luck,
- Jason
Thank you for doing this and good luck with the book! I will certainly be recommending it.
This is great! 👏👏👏