The Art of Saying No: Setting Boundaries to Protect Your Energy

SHOW NOTES:

On this show…we are embracing the art of saying no as we get better at setting boundaries to protect our energy. Have you ever caught yourself nodding yes before you’ve even heard the question? Like, ‘Can you…?’ and there it is—‘Sure!’ Before you know it, you’re knee-deep in a commitment you never wanted. Let’s face it—saying no can feel like the ultimate guilty pleasure. We’re so conditioned to be helpful, agreeable, and superhuman that declining a request feels like we’re letting the world down. But guess what? Protecting your energy isn’t just okay—it’s essential! In this episode, we’re diving into the art of saying no, not as a rejection but as a way to honor yourself, your values, and your time. We’ll explore what boundaries really mean, why they matter, and how to say no without the guilt trip.  

So let’s use t  hat overcommitted superhero cape for some well-deserved boundaries and exploring how to protect your precious energy. It’s time to take back your power, one polite decline at a time!

Let’s start by getting on the same page about what we mean when we talk about boundaries. No, we’re not talking about fences or “Do Not Enter” signs—although sometimes those might feel necessary! Boundaries, in this context, are the invisible lines we draw to define what’s okay and not okay for us. They’re like the personal rules of engagement for how we let others interact with our time, energy, and emotions.

Think about it: we all have a limited amount of energy each day. It’s like a rechargeable battery, but unlike your phone, there’s no power bank to save you when you’re at 1%. So, when you’re constantly saying yes—whether it’s agreeing to bake 200 cookies for the school fundraiser, staying late at work for the fifth time this week, or playing therapist to your overly dramatic friend—you’re draining that battery. And let’s be real, once it’s gone, it’s gone. That’s why boundaries are so important—they help us protect and prioritize our energy.

But here’s the tricky part: why is it so hard to say no? For many of us, it’s because we don’t want to disappoint others. We crave approval, we want to be liked, and sometimes we just want to avoid the awkwardness of conflict. So we end up overcommitting, stretching ourselves too thin, and feeling resentful—or worse, burnt out.

Let’s flip the script. Saying no doesn’t make you selfish; it makes you smart. Think of boundaries as your personalized life GPS, directing you toward the things that matter most and steering you away from unnecessary detours. They help you stay focused, reduce stress, and create stronger, more respectful relationships.

And here’s a bonus: setting boundaries can actually improve your relationships. How? Because people know where they stand with you, and that clarity builds trust. When you say yes, they’ll know you genuinely mean it, and that makes your commitment even more valuable.

So, let’s embrace this idea of boundaries not as barriers but as bridges to a more intentional, energized life. Up next, we’ll explore how to actually do this—and trust me, it doesn’t involve wearing a “No Thanks” T-shirt, although that could be a fun start!”

Sian Ferguson confesses I’m a People Pleaser Who Tried Saying "No" to Everything for a Week—Here’s What Happened found at Very Well Mind

On Self, Jenna Ryu gives us (or me) 5 Little Ways to Practice Setting Boundaries If You’re a Recovering People Pleaser

No worries, help’s on the way. On Terri Cole’s YouTube Channel, I found Saying "No" Without Justifying or Over-Explaining 

CHALLENGE:  Protect your energy by setting boundaries that reflect your values. The next time you’re asked to overextend yourself, pause, reflect, and give yourself permission to say no. Remember, every ‘no’ you say to something that drains you is a ‘yes’ to something that fuels you.

 

I Know YOU Can Do It!