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How saying <em>No</em> can help fuel your journey

Behaviour technique

By Beth Janes O’Keefe
Last updated 11 September 2024
How saying <em>No</em> can help fuel your journey

Another slice of pizza, the “keep watching” button on Netflix, a last-minute happy hour. Saying “no” to things that don’t align with your goals can be tough. The next time you politely decline (or want to), shift your focus to what you’re actually saying “yes” to.

Try this!

List all your reasons to say “no”—these are your “yeses.” Be specific. If you turn down more pizza, is it to stay within your Points® Budget? To avoid feeling overly stuffed? No reason is too big or small. Ask yourself what you gain by saying “yes” to those things. Consider the ripple effect: You’ll keep your in-Budget streak going, have energy for a walk later (instead of being full and sleepy), and feel proud and in control. Connect your gains to what’s important to you—or to your “why.” The connection may be obvious, but if not, create a link: If you skip an after-work event, use the time to do what is clearly important, like walking with a friend.

Let’s dive a little deeper…

Fact: It’s never fun to say “no” to something. Unfortunately, we often make it even less fun by also dwelling on what we’re losing or missing out on. And that can leave us feeling defeated or restricted. FOMO—fear of missing out—is real.

But so is JOMO—the joy of missing out. Lean into it by shifting your focus from the things you won’t be experiencing (more pizza, another episode of your fave show, an evening out) to everything you will be getting (saved Points to use later, more sleep, energy, and time to move, healthier habits, your goals…).

This shift isn’t meant to sugarcoat saying “no.” It’s about recognising all you get in return and how you’re developing new habits and making better-for-you choices. Help yourself move past unhelpful thoughts to these helpful ones, and it can make room for even more “Yes!” moments.