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Want Lasting Change? Make Pain Your Friend

Want Lasting Change? Make Pain Your Friend

How many of us have changes in our lives we’d like to make? How many of us try again and again to change, but when the willpower runs out, we stop? How many of us tolerate the same conditions for years and then one day, BAM! Something flips and we change overnight.

One day while passing around some vacation pictures with my family, I saw a picture of myself and was shocked. I was fat! Now I’ve always had some junk in the trunk, but I must have put on 20 pounds in the 6 months since the pictures were taken! I hadn’t even noticed the weight I was putting on.

I hit a breaking point that day and decided I was going to change how I looked.

What drove me to change after seeing a picture of myself overweight? I knew that I was heavy before seeing the picture, but never felt compelled to change until then.

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What happened?

I had finally hit my emotional threshold. The emotional threshold is the amount of pain I was willing to endure before changing.

The forces of pain and pleasure impact every area of your life: from relationships, to finances, to how you feel about yourself and others. Everything you do is to either avoid pain or to gain pleasure.

Sure this sounds simple, but give it some thought. Why don’t you do the things you know you should do? You know the benefits of getting things done, but why do you continue to procrastinate?

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Because at some level you feel that taking action now would be more painful than continuing to put it off.

How many times have you procrastinated during tax season? You keep putting it off and putting it off until tomorrow is the deadline and BAM! You switch into high gear and get it done right away. What happened? Suddenly it was more painful to keep putting it off than to get it done.

When you first start a diet, it’s painful missing the foods you love. But as you build some momentum, a shift happens; the pain you associate with cheating on your diet and delaying progress outweighs the short blip of pleasure you’d gain from eating your old foods. The pain of cheating on your diet now becomes your friend.

Whether it’s the alcoholic that quits cold turkey after 20 years, or someone that finally leaves an abusive relationship, they’ve both reshaped their lives through altering their pain and pleasure associations related to a particular scenario. They’ve both made pain their friend.

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Skeptical? Picture a food or drink that was once a favorite of yours, but now you do everything to avoid. Could it be that you’ve sworn off of pickled pigs feet and Jägermeister because you now just prefer the finer things in life?

Or does night of projectile vomiting and the smell of vinegar haunting you for 3 days come to mind? See the connection?

Painful emotions are an extremely effective way to avoid unwanted behaviors. Once you make pain your friend, you can change your life in an instant.

You may be thinking “No one changes in one day…” Garbage! There’s more pain in staying the same than in changing. I made the decision that day to no longer settle with being overweight. I’m not saying I lost all the weight (100 lbs.) that day. But in my mind it was very simple; the emotional pain of living another day doing nothing about being overweight outweighed the pleasure of gummy worms and soda.

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Everything you strive for in life is a result of what you’ve associated pain and pleasure with. When you’re able to leverage pain and pleasure in your favor, you’ll be able to create lasting change in your life that isn’t dependent upon the surge of willpower we usually experience when starting a new goal.

What’s preventing you from living life exactly how you imagined it? What changes do you need to make, but can’t follow through on? What keeps you from going on that diet, or starting that business? What if instead of focusing on your behavior, you focused on what’s motivating you? What if you were able to link more pain to not pursuing your dreams than with the security and familiarity of your 9-5?

Featured photo credit: Suz via flickr.com

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Bob Dempsey

Psychology Major

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Last Updated on July 8, 2020

How to Say No When You Say Yes Too Often

How to Say No When You Say Yes Too Often

Do you say yes so often that you realize you aren’t really happy about this, wondering how to say no to people?

For years, I was a serial people pleaser. Known as someone who would step up, I would gladly make time especially when it came to volunteering for certain causes. I proudly carried this role all through grade school, college, even through law school. For years, I thought saying “no” meant I would disappoint a good friend or someone I respected.

But somewhere along the way, I noticed I wasn’t quite living my life. Instead, I seem to have created a schedule that was a strange combination of meeting the expectations of others, what I thought I should be doing, and some of what I actually wanted to do. The result? I had a packed schedule that left me overwhelmed and unfulfilled.

It took a long while but I learned the art of saying no. Saying ‘no’ meant I no longer catered fully to everyone else’s needs and could make more room for what I really wanted to do. Instead of cramming too much in, I chose to pursue what really mattered. I started to manage my time more around my own needs and interests. When that happened, I became a lot happier. And guess what? I hardly disappointed anyone.

The Importance of Saying No

When you learn the art of saying ‘no,’ you begin to look at the world differently. Rather than seeing all of the things you could or should be doing (and aren’t doing), you start to look at how to say yes to what’s important.

In other words, you aren’t just reacting to what life throws at you. You seek the opportunities that move you to where you want to be.

Successful people aren’t afraid to say no. Oprah Winfrey considered one of the most successful women in the world confessed that it was much later in life when she learned how to say no. Even after she had become internationally famous, she felt she had to say yes to virtually everything. It was only when she realized that after years of struggling with saying no, I finally got to this question: “What do I want?”

Being able to say no also helps you manage your time better.

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Warren Buffett views no as essential to his success. He said,

“The difference between successful people and really successful people is that really successful people say no to almost everything.”

When I made ‘no’ a part of my toolbox, I drove more of my own success focusing on fewer things and doing them well.

How We Are Pressured to Say Yes

It’s no wonder a lot of us find it hard to say ‘no.’

From an early age, we are conditioned to say ‘yes.’ We said yes probably hundreds of time in order to graduate from high school and then get into college. We said yes to find work. We said yes get a promotion. We said yes to find love and then yes again to stay in a relationship. We said yes to find and keep friends.

We say yes because it feels better to help someone. We say yes because it can seem like the right thing to do. We say yes because we think that is key to success. And we say yes because the request might come from someone who is hard to resist like the boss.

And that’s not all. The pressure to say yes doesn’t just come from others. We put a lot of pressure on ourselves. At work, we say yes because we compare ourselves to others who seem to be doing more than we are. Outside of work, we say yes because we feel guilty we aren’t doing enough to spend time with family or friends.

The message no matter where we turn is nearly always, “You really could be doing more.” The result? When people ask us for our time, we are heavily conditioned to say yes.

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How to Say No Without Feeling Guilty

Deciding to add the word ‘no’ to your toolbox is no small thing. Perhaps you already say ‘no’ but not as much as you would like. Maybe you have an instinct that if you were to learn the art of ‘no’ that you could finally create more time for things you care about. But let’s be honest, using the word ‘no’ doesn’t come easily for many people.

The 3 Rules of Thumbs for Saying No

1. You Need to Get Out of Your Comfort Zone

Let’s face it. It is hard to say no. Setting boundaries around your time especially you haven’t done it much in the past will feel awkward.

2. You Are the Air Traffic Controller of Your Time

Remember that you are the only one who understands the demands for your time. Think about it, who else knows about all of the demands on your time? No one. Only you are at the center of all of these requests. are the only one that understands what time you really have.

3. Saying ‘No’ Means Saying ‘Yes’ to Something That Matters

When we decide not to do something, it means we can say yes to something else. You have a unique opportunity to decide how you spend your precious time.

6 Ways to Start Saying No

Incorporating that little word ‘no’ into your life can be transformational. Turning some things down will mean you can open doors to what really matters. Here are some essential tips to learn the art of no:

1. Check in With Your Obligation Meter

One of the biggest challenges to saying ‘no’ is a feeling of obligation. Do you feel you have a responsibility to say yes and worry that saying no reflect poorly on you?

Ask yourself whether you truly have the duty to say yes. Check your assumptions or beliefs about whether you carry the responsibility to say yes. Turn it around and instead ask what duty you owe to yourself.

2. Resist the Fear of Missing out (FOMO)

Do you have a fear of missing out (FOMO)? FOMO can follow us around in so many ways. At work, we volunteer our time because we fear we won’t move ahead. In our personal lives, we agree to join the crowd because FOMO even while we ourselves aren’t enjoying the fun.

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Check in with yourself. Are you saying yes because of FOMO or because you really want to say yes? More often than not, running after fear doesn’t make us feel better.

3. Check Your Assumptions About What It Means to Say ‘No’

Do you dread the reaction you will get if you say no? Often, we say ‘yes’ because we worry about how others will respond or the consequences of saying no or because of the consequences. We may be afraid to disappoint others or think we will lose respect from others. We often forget how much we are disappointing ourselves along the way.

Keep in mind that saying ‘no’ can be exactly what is needed to send the right message that you have limited time. In the tips below, you will see how to communicate your no in a gentle and loving way. You might disappoint someone initially but drawing a boundary can bring you the freedom you need so that you can give freely of yourself when you truly want to.

4. When the Request Comes In, Sit on It

Sometimes, when we are in the moment, we instinctively agree. The request might make sense at first. Or we typically have said yes to this request in the past.

Give yourself a little time to reflect on whether you really have the time, or can do the task properly. You may decide the best option is to say ‘no.’ There is no harm in giving yourself the time to decide.

5. Communicate Your ‘No’ with Transparency and Kindness

When you are ready to tell someone no, communicate your decision clearly. The message can be open and honest to ensure the recipient that your reasons have to do with your limited time.

Resist the temptation not to respond or communicate all. But do not feel obligated to provide a lengthy account about why you are saying no.

A clear communication with a short explanation is all that is needed. I have found it useful to tell people that I have many demands and need to be careful with how I allocate my time. I will sometimes say I really appreciate that they came to me and for them to check in again if the opportunity arises another time.

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6. Consider How to Use a Modified ‘No’

If you are under pressure to say yes but want to say no, you may want to consider downgrading a “yes” to a “yes but…” giving you an opportunity to condition your agreement to what works best for you.

Sometimes, the condition can be to do the task but not in the time frame that was originally requested. Or perhaps you can do part of what has been asked.

Final Thoughts

Beginning right now, you can change how you respond to requests for your time. When the request comes in, take yourself off autopilot where you might normally say yes.

Use the request as a fresh request to draw a healthy boundary around your time. Pay particular attention to when you place certain demands on yourself. If you are the one placing the demand on yourself, try to evaluate the demand as if it were coming from somewhere else.

Try it now. Say no to a friend who continues to take advantage of your goodwill. Or, draw the line with a workaholic colleague and tell them you will complete the project but not by working all weekend. Or, tell someone in your family you can’t loan them money again because they never paid you back the last time. You’ll find yourself much happier.

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Featured photo credit: Chris Ainsworth via unsplash.com

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