1. It protects our time. Every “no” to what drains us creates space for the things that actually energize us—like connection with people we love and the hobbies that put us in a flow state.

2. It keeps us aligned with our values. Too much compliance leaves us with that nagging feeling of “I’m not living how I want to live.” Saying no closes the gap between our values and action and helps bring our choices back in line with what we care about most.

3. It reduces stress. Clarifying and acting on our values lowers our biological stress response. Practicing defiance when it matters can help prevent burnout and keeps us happier in the long run.

Take Action This Week: Say “no” to one small thing that protects your values or your time. Maybe say no to a Zoom meeting that could be an email, or maybe take a break from social media to protect your time and attention.- Dr. Sunita Sah