And when you do, you open up space in your life for more: More of what you want. More of what gets you closer to your goals. More of what serves you.

“No” is necessary.

Saying “No” forces to you to confront the parts of you that crave acceptance. The pieces that yearn to be liked and to please.

Your “No” might start an argument. You may disappoint someone close to you. But every time you say “Yes,” “Okay” or “Sure” when you really mean “No,” your heart shrivels.

Declining invitations and turning down offers doesn’t mean you’re a bad person. Your “No” doesn’t need to be swaddled in guilt. When you learn to say “No,” you show the people around you that you value your time. That you have priorities. That you care about things that matter and place emphasis on doing on your best work. That when you show up, you show up 110% and commit fully to the task at hand.

Practice saying “No” once this week.