Nothing is more important than reconnecting with your bliss. Nothing is as rich. Nothing is more real.– Deepak Chopra“Bliss” means something different to each of us. To one person, it may mean lying on a tropical beach sipping a cocktail. For another, it could be some quiet time with a book. Want to find your own version of “bliss?” Then check out these 10 ways to be blissful each and every day.
Our lives are filled with endless noise. If you’re struggling with finding bliss, the first step is to embrace silence. Find a couple times throughout each day to be quiet with your thoughts. Calm your mind and only focus on one thing: breathing. Meditation is one of the best ways increase your health and happiness.
Say “thank you.”Counting your blessings will do more than just cheer you up. It can actually improve your health and well being too. If you’re seeking a perpetual state of bliss, start being thankful for what you do have–and stop focusing so much on what you don’t.
Take a walk.Advertising
Here’s another “secret” for how to be blissful: work smarter, not harder. This means planning out your days and prioritizing the tasks that increase your productivity and happiness. Plan each day the night before by listing out things you want to accomplish on your to-do list. You’ll find that when you get through your list and start creating better habits, you’ll feel a wonderful sense of accomplishment.
Observe and validate your true feelings.
We’re a generation that does too much thinking and not enough feeling. Blissful people have the courage to express their emotions. They laugh. They cry. And they feel better because of it.Advertising
Calm restless thoughts.
Is your brain constantly swirling with thought after thought? Join the club. The key is to let go of negative thoughts. Spend some time unwinding before you go to bed each night by relaxing your mind. Reading an uplifting book or listening to some light music helps. Embrace art as a form of therapy.
Connect with people.
Want to know why you have two ears and one mouth? So you can listen twice as much as you speak. As much as we all want our voices to be heard, connecting means listening. Every day, ask one person how they’re feeling–and really listen to what they’re saying. They’ll feel better after talking to you, and so will you.Advertising
Visualize the process of getting what you want.
Visualization is a powerful and proven technique for accomplishing great things in your life. Learning how to be blissful starts with visualizing what “bliss” looks like for you.
According to a Harvard Business Review article, change starts with building self-awareness, which is best achieved by asking for honest and critical feedback from others. Then, you can create goals based on this feedback and work on changing your behaviors that aren’t helping you create a blissful existence.Advertising
Believe in you.
Ultimately, your ability to create bliss and happiness in your life will be determined by your belief in yourself. Your brain turns thoughts into reality. So if you focus on negative baggage and the bad things that have happened in your life, this is what will continue to manifest in your daily existence. Instead, change your mindset. Believe that you’re here to do great things–to change the world. And if you do, you’ll discover how to be blissful for the rest of your life.
Last Updated on January 24, 2021
How to Say No When You Know You Say Yes Too Often
Do you say yes so often that you no longer feel that your own needs are being met? Are you 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. When that happened, I became a lot happier.
And guess what? I hardly disappointed anyone.
Table of Contents
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.
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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.
Being able to say no also helps you manage your time better.
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 times in order to graduate from high school and then get into college. We said yes to find work, to get a promotion, to find love and then yes again to stay in a relationship. We said yes to find and keep friends.
We say yes because we feel good when we help someone, because it can seem like the right thing to do, because we think that is key to success, and because the request might come from someone who is hard to resist.
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 are feeling bad that 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.
How Do You 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.
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. Your comfort zone is “yes,” so it’s time to challenge that and step outside that.
If you need help getting out of your comfort zone, check out this article.
2. You Are the Air Traffic Controller of Your Time
When you want to learn how to say no, 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 in your life? No one.
Only you are at the center of all of these requests. You 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 that we may care more about. 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 will 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 of FOMO, even while we ourselves aren’t enjoying the fun.
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 because of the consequences. We may be afraid to disappoint others or think we will lose their respect. 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. And it will often help others have more respect for you and your boundaries, not less.
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.
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.
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…” as this will give 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.
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 way to draw a healthy boundary around your time. Pay particular attention to when you place certain demands on yourself.
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. You’ll find yourself much happier.
More Tips on How to Say No
- How Self Care Can Help You Live Your Best Life
- 12 Rules for Self-Management
- 40 Self Care Techniques To Rejuvenate And Restore Yourself
Featured photo credit: Chris Ainsworth via unsplash.com
|||^||Science of People: 11 Expert Tips to Stop Being a People Pleaser and Start Doing You|
|||^||Anxiety and Depression Association of America: Tips to Get Over Your FOMO, or Fear of Missing Out|
|||^||Cooks Hill Counseling: 9 Healthy Ways to Say “No”|