LESSON 3

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N = No Train

Overview and Objective

If you’re tired of being overstretched, overcommitted and overwhelmed

and you’re ready to master follow through, then it’s time to get a first class
ticket on the No Train.

When you’re on the No Train, you allow “no” to be your initial response to
all new projects, new requests and new demands on your time — whether
that request is from an external source or yourself. By the end of this Fun
Sheet, you’ll say no to time-sucking habits, free yourself from unnecessary
obligations and have precise language to help you say no with class,
kindness and compassion.

When you say yes to less,

what you really get is more.

More time, more freedom and

more space to do the work
you were uniquely born to do.

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 STEP 1

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JUST SAY NO www.getwsodo.com

Exercise Instructions

1. Take an honest look at your daily habits. Review the following list
and mark any time-sucks and sinkholes that distract you from following
through. We’ve included blanks for you to write in your own vices, too.

Then, say it (out) loud and proud. “I’m now ready to say NO to the
following disempowering habits and activities:

 H O U R S O F T.V.  READING JUNK MAIL MAGAZINES

A N D C ATA L O G S

 FAC E B O O K
 GOSSIPING ABOUT OTHERS

 I N S TA G R A M
 C O N S T A N T LY C H E C K I N G E M A I L

 TWITTER
 C O M PA R I N G M YS E L F T O O T H E R S

 PINTEREST

 S N A P C H AT 

 YO U T U B E 

 LINKEDIN 

Doesn’t it feel good to declare it? Review your no list daily and keep
conditioning yourself to JUST SAY NO to habits and activities that don’t
nurture your soul and fuel important work ahead.

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 STEP 2

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OBLIGATION ASSESSMENT
Let’s re-examine your current obligations. While you may not want or
need to get out of any current commitments, it’s worth reviewing. The
goal is to make sure that everything you’re committed to still makes sense
for your life now and moving forward.

Exercise Instructions

1 LOOK AT YOUR CALENDAR.

Look at your calendar over the next six months and write down your
current obligations. Appointments, events, commitments on committees,
projects, etc. Is there anything listed that you can (and want to) consider
declining or elegantly opting out of ? Circle it.

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 2 EXPRESS YOUR TRUTH.
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For anything that you’re considering letting go of, write down the truth
of how you feel about this commitment. Don’t edit or censor yourself.
Express your feelings and describe how you’d like to move forward with
this commitment (or not) in an ideal world. If you need more room, use
your journal. You’ll have time to edit your communication before sending!

3 PLAN YOUR COMMUNICATION.

If you’re clear you need to adjust or step down from any commitments,
begin to draft for what you’ll specifically say for each unique situation.
Delicate conversations like these are often best had over the phone,
but depending on the situation — a clear, compassionate email may be
appropriate. Tap into your heart and use your judgement. The following
script is a guideline to get you started, but please adjust for your unique
situation...

As you know, back in ____________ I agreed to ____________.

When I said yes, I fully believed I had the bandwidth to do a

great job.

However, my circumstances [life/priorities/health - fill in with the

truth] have shifted and it’s impacted what I’m able to do

moving forward.

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 It pains me to say this, but I need to step down from this
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commitment as I’m unable to deliver as I thought I would and
____________ [you/the organization/etc.] deserve the very best.

I apologize for any inconvenience this might cause. Please let me

know if there are any questions I can answer, or another other
way I can support your work moving ahead.

 Check this box once you’ve scheduled when, where and how
you'll make these conversations happen.

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 STEP 3

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FLEX YOUR NO TRAIN www.getwsodo.com

MUSCLES
If saying no doesn’t come naturally to you, or you’re afraid you might
come across as selfish, uncaring or mean, it’s time to practice. Some key
phrases and repetition will go a long way in helping you feel at ease with
saying no with kindness, compassion and respect.

Exercise Instructions

Repeat the following phrases out loud or role play with someone you trust.
Have your role-playing partner make requests of you and practice saying
no. Use your own language or use the following scripts to help you get in
the flow.

YO U :

“Thanks so much for thinking of me. While it’s not something

I’d like to do, please know how honored I am to be asked.”

If you’re practicing with a partner, have them push back a bit and try to
convince you to say yes. Then reply with:

YO U :

“I’d just rather not, but thank you so much for thinking of me.”

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 If saying no outright isn’t appropriate or doesn’t feel true, practice saying:

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YO U :

“Let me think about that and get back to you in ____________________

[a few hours, days, by next Monday].”

You’ll be surprised at how much more comfortable and at ease you’ll feel
with just a little bit of practice. Now that you have your first-class ticket on
the No Train, use these steps to stay on board.

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