The ObservatorySay no with respect
See what makes no hard, practice a short and friendly no without an apology, and have the wording ready before you need it.
How it works
- See what makes it hardWrite
- Recognize a strong noChoose
- Write your ownList
- Use oneWrite
Saying no is hard because we confuse it with being selfish or unkind. But a no to one thing is a yes to something else — your time, your energy, your own commitments.
Exercise in 4 steps, about 10 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Practicing declining — kindly but without excuses — is the core of assertiveness training and protects your time and your boundaries. Formulating your refusals in advance ("if-then") makes them easier to use in the moment. Source: Gollwitzer & Sheeran (2006).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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