When it comes to maintaining laser focus and productivity, we often hear you should say “no” more. The challenge is it’s tough to do and even tougher to stick with it. But as it turns out, how you say “no” can impact your success rate for sticking with it.
This applies more to creating new habits and resisting temptations as opposed to saying no to a friend who asks you for a ride to the airport. The trick is to say “I don’t…” rather than “I can’t.” Actual research has been conducted on this: Students who told themselves “I can’t eat X” gave into temptation 61% of the time, whereas the students who said “I don’t eat X” only gave in 36% of the time. This simple shift in terminology helped them stick with it over the long haul.
The term “I can’t…” is also a reminder of limitations, whereas “I don’t…” is more empowering. It’s an affirmation.
So your action item this week is to practice awareness when it comes to saying “no.” Every time you find yourself saying “I can’t,” change it to an “I don’t” statement. “I don’t schedule meetings Mondays, Wednesdays and Fridays.” “I don’t work passed 8 p.m.” “I don’t browse Facebook between 9 a.m. and 5 p.m.” You get the idea.
