Hello sunshine!

Many people find it hard to say “no.” Is this your case? Maybe you don´t know how to say “no” because you want everyone to be happy, maybe you feel you should always help or maybe you want others to like you.

Please think for a minute: what is the worst-case scenario if you said “no”? Do you think people would stop talking to you or that they would even stop loving you?

Today I would like to share with you 6 steps that will help you say “no” whenever you need:


1. Know your self-worth: your worth is not measured by the number of “yes” you tell. Please keep in mind: if you value yourself, people will value too. You are not a worse person if you say “no”!


2. Establish boundaries: you need to start listening to your needs and respecting them. If you are always saying “yes,” people will continue asking for more. They don´t know where the limit is, so you need to show it to them.


3. Check-in with yourself: when you find yourself in a situation where you have to say “yes” or “no,” ask yourself first “how do I feel? What do I need?”


4. Evaluate the urgency level: next time a person asks something from youtry to understand the urgency of the matter. If it is not urgent and the timing is not good for you, consider saying “no.”


5. Take frequency into account: if someone is always bothering you with this and that, he/she is draining your energy. Maybe it is about time that you start saying “no.”


6. Say “no” in a polite way: there are many ways of saying “no,” Say it in a way that feels true for you. You can say simply “no” in a polite way or “no, I am sorry” or you can even justify yourself if you think you ought to “no, I can´t do this because…”.


Are you ready to say “no”? It would be great to hear from you!


If you want more information about my health coaching program please contact me. The first session is free.


Nurture yourself,



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