Overcoming Overcommitment: How to use NO as a complete sentence

This week on The Monday Morning Mojo Podcast I got candid about feeling overcommitted in all areas of my life recently, how a meeting I was leading led to a breakdown, the surprising way my team reacted and how that ultimately gave me the breakthrough I needed to get rebalanced and remotivated. You can check out the episode here.

Below I am sharing my biggest ah-has with the hope that it can help you the next time you’re feeling overcommitted.

1. Recognize your Limits

First and foremost, it’s crucial to understand your own limits. High achievers often feel capable of handling multiple tasks simultaneously, but this can lead to exhaustion and burnout. Acknowledge that you are only human and have a finite amount of energy and time.

How To Put This In Action: Keep a journal to track your energy levels and emotional state throughout the week. Notice patterns and identify activities that drain you the most. This will help you understand your limits better.

2. Set Clear Boundaries

Boundaries are essential for maintaining a healthy balance between work, personal life, and self-care. Without clear boundaries, you may find yourself saying yes to everything, which can lead to overextension. Remember, NO is a complete sentence and does not require any explanation.

How To Put This In Action: Define specific times for work, family, and self-care. Communicate these boundaries clearly to your colleagues, friends, and family. For instance, you could set a rule that you don’t take work calls after 7 PM and setup auto responders on your email and voicemail after that time letting everyone know you are out of the office and when they can expect to hear back from you.

3. Learn to Say No

Saying no can be difficult, especially when you want to help others or fear missing out on opportunities. However, it’s vital to prioritize your well-being and only commit to tasks that align with your goals and values.

How To Put This In Action: Practice polite ways to decline requests. You can say, “I appreciate the opportunity, but I’m currently at capacity and wouldn’t be able to give this the attention it deserves.” Being honest about your limits is not a weakness; it’s a strength, and when done consistently can allow you to focus on your most important tasks, therefore increasing your productivity and moving you closer to your goals, faster.

4. Evaluate Requests Based on Alignment

Not all opportunities are equal. Some align perfectly with your goals and values, while others do not. Learning to differentiate between these can help you make better decisions about what to commit to.

How To Put This In Action: Before saying yes to any new request, ask yourself the following questions:

• Does this align with my long-term goals?
• Will this bring me joy or fulfillment?
• Do I have the time and energy to commit to this without compromising other important areas of my life?

5. Prioritize Self-Care

Neglecting self-care can lead to a rapid decline in your physical and mental health. Make self-care a non-negotiable part of your routine. When you start to think “I just don’t have the time for self-care” that’s exactly when you need it most! 

How To Put This In Action: Schedule regular self-care activities, such as exercise, meditation, or hobbies. Treat these appointments with the same importance as work meetings and if someone tries to schedule something during that time it’s ok to say that you have a conflicting appointment and ask for alternative times. Remember, taking care of yourself enables you to perform better in all areas of your life.

6. Practice Mindfulness and Self-Compassion

Being mindful of your thoughts and feelings can help you recognize when you’re starting to feel overwhelmed. Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a friend.

How To Put This In Action: Incorporate mindfulness practices, such as meditation or deep breathing exercises, into your daily routine. When negative self-talk arises, counter it with positive affirmations and gentle self-reminders that you are doing your best.

7. Seek Support

Don’t hesitate to reach out for support when needed. Talking to a coach, therapist, or trusted friend can provide you with new perspectives and coping strategies.

How To Put This In Action: Join a support group or find a mentor who understands the challenges of overcommitment and burnout. Sharing your experiences and hearing others’ stories can be incredibly validating and helpful. If you’re looking for a positive place online to get motivation and inspiration I’d love for you to join me inside the private Monday Morning Mojo Facebook Community!

Conclusion

Preventing burnout is about recognizing your limits, setting boundaries, and making intentional choices about what you commit to. By learning to say no and prioritizing tasks that align with your goals and values, you can maintain a healthy balance and enjoy a more fulfilling life. Remember, self-care is not selfish; it’s essential for sustaining your ability to help and support others effectively. Take these steps to protect your well-being and thrive in all aspects of your life.

BONUS! I am committed to helping you overcome overcommitment and make self-care a habit and so I’ve created free self-care worksheets that will get you started on a better self-care routine. Included is a Monthly Action Plan, Daily Self Care Tracker, Food & Exercise Log, Weekly Meal Planning Sheet and a Monthly Guide to Intentional Living. CLICK HERE to download all of them now!