How to Embrace Saying <em>No</em>

Weekly Technique

By Weight Watchers

Published 26 July 2022

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.” One: Be specific. If you turn down more pizza, is it because you want to stay within your PersonalPoints™ Budget? Or break a habit of eating when you’re not particularly hungry? No reason is too big or small. Two: Ask yourself what you gain by saying “yes” to those things. Consider the ripple effect: You’ll keep your blue-dot streak going, stay satisfied and ready for a walk later (instead of overly full and sleepy), and feel proud and in control. Three: Connect your gains to what’s important to you—or even to your “why.” The connection may be obvious (i.e. between your blue dots and weight-loss goals). If it’s not, create a link: Say you skip an after-work event. Use that time to do what is clearly important to you like going for a walk with a friend.

Let’s dive a little deeper...

Fact: It’s never fun to say “no” to something. And if you’ve found yourself thinking, “Ugh, what a drag,” you’re not alone. Many of us tend to dwell on what we’re losing or missing out on, which can leave us feeling defeated or restricted. FOMO—fear of missing out—is real.

But so is JOMO—the joy of missing out. By turning your focus from the things you won’t be experiencing (second helping of gooey pizza, another episode of your fave show, or time with friends) to everything you will be getting (a blue dot, eight hours of sleep, more time to move, healthier habits, your goals…) you can combat those unhelpful thoughts and make room for even more “Yes!” moments.

This shift isn’t about sugarcoating saying “no.” It’s about recognising what you’re getting in return and how you’re developing new habits and making better-for-you choices. Now that’s something to celebrate!

Week three of our monthly theme, Celebrate Your Journey.