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Welcome back to You Got a Minute by LifeAt. If you’re new here, you can get caught up by checking out our blog here!

Today, we're diving into a topic that might feel a bit uncomfortable, but I promise it's incredibly powerful: the art of saying "no" and setting boundaries.

We often say "yes" to avoid conflict or to please others, even when it leaves us feeling drained. However, setting healthy limits isn't just a luxury—it's essential for our well-being and personal growth.

Why boundaries matter for us

When you’re juggling multiple tasks, it’s tempting to say “yes” to everything in an attempt to keep things moving. But constantly overloading yourself can lead to burnout and leave you feeling scattered. Setting healthy boundaries isn’t just a nice-to-have—it’s crucial for staying focused and productive across all your priorities

• Energy Management: Boundaries help secure the time needed for solitude and reflection.

• Stress Reduction: Limiting overwhelming social interactions reduces stress and anxiety.

• Improved Relationships: Honoring your needs leads to more authentic, fulfilling connections.

• Self-Care: Saying "no" is an act of self-respect, essential for maintaining mental well-being.

Remember, saying "no" isn't about being rude or antisocial—it's about honoring your needs and limitations.

Small, actionable steps to start setting boundaries

Now, let's get practical. Here's a gentle guide to help you start setting boundaries, one small step at a time:

1. Start with Low-Stakes Situations: Begin by practicing in situations where the consequences feel less significant. For example, decline an invitation to a casual event you're not excited about or say no to an extra task at work that's outside of your core responsibilities.

2. Use the "Sandwich" Technique: When saying no, it can be helpful to frame your refusal with two positive statements. For example: 'I really appreciate you considering me for this project! Unfortunately, I'm unable to take it on at the moment. Thank you so much for your understanding.'

3. Buy Yourself Time: If you're caught off guard by a request, it's okay to ask for time to think about it. Try saying: "Can I get back to you on that? I need to check my schedule/commitments first." This gives you space to consider the request and formulate a response you're comfortable with.

4. Offer Alternatives (When Appropriate): Sometimes, you can soften a "no" by suggesting an alternative. For example:"I can't make it to the dinner, but I'd love to catch up over a quick coffee next week if you're free."

5. Create a "No" Script: Have a few go-to phrases ready for common situations. For example:

• "I appreciate the invitation, but I'm not able to attend."

• "Thank you for thinking of me, but I'm at capacity right now."

• "I'm flattered you asked, but that's not something I'm taking on at the moment."

Setting boundaries is a continuous journey that enriches our relationships, lifts our spirits, and enhances our overall well-being. By honoring your needs and sharing them clearly, you let your true self shine. Take your time and celebrate the strides you make; your future self will surely appreciate the courage and self-respect you're nurturing right now.

LifeAt: Focus with us

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Currently trending spaces

• box jelly, hawaii

• the mill, sf

• the aroom cafe

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Last week, we took a stroll through a lush rainforest. Y’all did great - Image 1 was the real rainforest!

One of my favorite things about the fall season is picking out a few pumpkins from the local patch & baking pumpkin bread 🍞 🎃 So let’s see if we can pick the real pumpkins for my bread:

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rorrie 🌱+ devin 🌎