Art of saying ‘NO.’

The main point of saying ‘No’ is to say ‘yes’ to something else. But how to say it frequently and gracefully. Usually, we avoid saying ‘No’ because of social awkwardness and pressure or say ‘yes’ to everything. So how can we make it easier to say ‘No’?

1- When people ask us to do something, we think saying ‘no’ will impact our relationship with them. It seems incorrect or pleasant, but we must remind ourselves not to deny the connection or person. It will help us to make the right decision with courage and compassion. Soon people will know that you do not over-commit.

2- Do not find fancy ways of saying ‘No’ and keep it simple and blunt. Like I would like to help you, but I’m already overcommitted.

3- Remember what is essential and what needs to be done first. Give value to your time and commitment, as no one can do everything simultaneously.

4 by saying no, the first short-term impact on relationships is the reaction of annoyance, disappointment, or anger, but you will get respect and professionalism in the long run. We must choose between being popular by saying yes all the time or being respected only when we can do it but saying no often.

5- Make saying no consistently and gracefully and make it your lifestyle. Do not hide your no in silence or pause it and think if another person is getting your unavailability; otherwise, be bolder and say it. Don’t use a soft no like using the ‘word but’.

6- Email/text is an excellent point to start saying no and using a planner or digital calendar to clearly view your available time.

7- Of course, we cannot say no on some occasions, and persons like a manager or depending on what someone is asking at that point take a pause and tell them you have rescheduled some things to put this in, and you might need to make some arrangements, and you will let them know once you do it.

8- Use humour where you can or offer an alternate.

Empty Your Head by Journaling Daily

  

   You learned how heavy our mind’s workload is; thousands of thoughts run through our heads every hour. In our journey to build a happier brain, we must consciously generate more optimistic thoughts. But our minds are still in a primitive age and inclined to think of negative reviews more than positive ones. So, what do we do about it? The solution is to create another brain out of our brain: a brain that does the ‘storage’ work on paper, where you can dump out whatever is going on in your head and make your head empty once again. This process is called journaling. Having a separate paper brain outside will empty your head and allow you to control your thinking process by directing your thoughts in the way you want. In fact, journaling is considered the most beneficial kind of writing. “Expressive writing”, often connected with journaling, is incredibly therapeutic. The study found that participants who wrote about traumatic, stressful, or emotional events were significantly less likely to get sick and were ultimately less seriously affected by trauma than their non-journaling counterparts. You can distance yourself from your thoughts and emotions if you consistently start seeing them on paper. Precisely, your conscious memory and RAM (just like a computer) should not be used to store the running thoughts; instead, they should be used to create new ideas.

Writing empties the conscious space so that much better work can be

undertaken by the mind, such as generating fresh ideas and thoughts.

Moreover, you can now see what’s going on more objectively. You can

distinguish if something is just a fearful, negative thought or if it is really

worth paying attention to.

Journaling also makes you more grateful and happier because you can see all the good things happening in your life now.

What should you write in your journal?

What one should cover in one’s journal is as follows:

What are you grateful for regarding your previous day?

What are your specific accomplishments?

What are your particular desired areas of improvement?

What are the top five things that you must do today to take your life

to the next level?

Journaling is a technique to bring happiness. Here is how it works:

Sit in a quiet place, and take twenty to thirty minutes to think about what you expect your life to be one, five, or ten years from now. Visualize a future for yourself in which everything has turned out the way that you’ve wanted. You have tried your best, worked hard, and achieved all your goals. Now, write down what you imagine. In a sense, this writing exercise puts your optimistic ‘muscles’ into practice. Even if thinking about the brightest future for yourself doesn’t come naturally at first, it may get there with time and training. Amazing things can come about as a result of writing. Also, researchers recommend a 20-minute replay exercise. He says writing for 20 minutes about a positive experience is a GREAT way to boost your happiness. I’ve told you many approaches to journaling, as I didn’t want you to limit what has worked for me only. Everyone is different, so you may prefer a different technique to express your thoughts and emotions. This journaling exercise aims to empty your head and help you see your thoughts and feelings from afar. Again, ten minutes of daily journaling will start to enhance the level of your clarity and bring a smile to your face. You become more focused and action-oriented since you can see clearly on paper and identify what matters and is worth ignoring.