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Podcast Ep 008: Setting Boundaries and Saying No With Confidence

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Yesterday was the first day of my Little Black Dress Project - a 6 week journey where I guide women through cleaner eating, moving their bodies and building body confidence. I only run this program twice a year, and it’s always exciting to see the results the women have.

It’s also exciting to see busy businesswomen prioritize themselves in this way. And it got me thinking about how someone might actually feel like they can take this time for themselves.

Today, I'm going to talk about setting boundaries, making time for yourself, and how not overcommitting can make you feel more in control of your time and actions. This can have a spillover effect into other areas of your life. Are you ready? Let's dive in!

The Power of Saying NO

It’s time to embrace saying NO more often. Just say NO to things you are not wholeheartedly interested in doing. Take it a step further and ONLY agree to things that make you say HE$$ YES! This advice comes in part from one of my friends who is also an entrepreneur and business coach.

If your schedule is usually jam-packed and you wonder how you’re going to accomplish everything, it’s time to take back control!


Overcommitting your time and mental energy can leave you feeling overwhelmed, stressed and drained. It can even take a toll on your wallet … and your health!

After a while it becomes challenging to do everything on your list WELL– and that can mean everything suffers, including your quality of life!

Many people say they don’t have time for self-care because they put everything else ahead of it on their to-do list. But if you limit your activities to what you truly value and are excited about, you'll improve both the quality and enjoyment of your life.

How to say NO more often

To start saying NO more often, think about what your priorities are. Prioritize where you will focus your time:

  • What are you working toward right now? Building better relationships, your family, your health, or maybe your career?

  • Working toward all these goals simultaneously is very challenging. Focus on your main priority and let other things fall lower on your list for now.

  • Once you have your priority in mind, it’s easier to say YES to things that align with it and NO to things that don’t.

For example, if your family is your main priority, this can still include career and health activities since providing for them, being a role model, and being healthy are part of the equation.

Trust Your Instincts and Set Clear Boundaries

One way to know that saying NO is the right thing to do is to trust your instincts. If you feel a sense of relief at the thought of not doing something, you’re probably better off without it.

If saying NO is hard for you, use definitive words instead of vague excuses or apologies.

Some examples:

  • “I don’t have time to bake brownies for the bake sale.”

  • “I don’t go out for drinks during the week.”

  • “Weekends are family time.”

  • “I work out every morning.”

Using clear language helps you set boundaries, making it more likely that people will understand and give you less push-back when you say no.

To Recap:

  1. Say no more often, only say yes if it’s a he$$ yes

  2. Be mindful to not overcommit

  3. Prioritize where you will focus your time

  4. Trust your instincts about a potential commitment

  5. Use definitive words/phrases to avoid feeling like you’re making excuses.

Remember, along with your health, your time is one of your most precious resources. 

You never get back the hours you spend doing something you don’t want to do!

Guarding your time is one of the best ways you can take care of yourself! ...and its how you make time for other ways to take care of yourself.


I know you’re busy. I also know that you have some things are on your calendar you don’t want or need to do. They clutter your calendar and your life, preventing you from doing what you really want.

The Energizing Action you can try today or this week:

Go through your calendar and identify 1-2 things you can either excuse yourself from or delegate to someone else..

This small step can significantly improve your time management and well-being.

That’s what I have for you today. If you found it valuable, please like it, leave a review, share it with someone else who might find it valuable.

If you have any questions about creating a healthy lifestyle that works for you, please send them my way! FB or Instagram messenger under UPLIFT Healthy Lifestyle or email me at

Have an energized day!



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