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Welcome to Day 23 of the 30-Day Weight Loss-athon.
Read the steps first, then take 10 minutes to think about and complete them. Ready?
What You Need:
- A deep breath
- A little bit of courage.
Yesterday we accepted that committing to our weight-loss is not only not selfish – it can have all kinds of benefits for our family, friends and workmates.
So now that we accept it’s okay to protect your priorities and say no to certain demands – um, how do we do it?
The first step is to identify the times we habitually say yes when we want to say no – and sabotage our own weight-loss goals.
- We repeatedly agree to work late, instead of going to the gym as we’d planned
- We go along with someone else’s suggestion to dine at the all-you-can-eat, even-the-salad-is-deep-fried restaurant for dinner, when we’d wanted to go somewhere with healthy options
- We agree to baby-sit for a friend again, when we were hoping to do our menu planning and shopping for the week.
What are your habitual, weight-loss-sabotaging, can’t-say-no zones?
Next, let’s focus on what you can do differently in these situations.
Here are some suggestions.
- Saying ‘No I can’t’ can sound harsh. Instead, experiment with variations that are easier for you to say, and for the other person to hear. Some examples are:
- I’m afraid I can’t this time
- I’ll have to pass, but thank you for thinking of me
- Sorry – I’m already over-committed
- I’m not the right person to help with that. My strengths are in …
- I would prefer…
- I won’t be able to do that, but I can do this…
- Role-play your response with a friend to help you build up confidence. This is especially helpful if the conversation will be with your boss or an authority figure.
- Remind yourself that you’re saying no in order to say yes to your priorities – especially those you identified on Day 1: Find Your Real (Not Pretend) Motivation.
For the situation you identified in Step 1, what will you do differently next time?
This is a hard one for everybody – so take comfort that you’re in good company as you work on changing old behaviors. And be prepared that it may take time to develop your assertiveness muscles.
But today, make a start. Will you?
And you’re done!
See you tomorrow!