The Power of Saying No: Protecting Your Time & Energy in 2025

As a reformed (or mostly-reformed) people-pleaser, I am still learning that “no” is a complete sentence. Setting boundaries and prioritizing what truly matters has been a journey, and I’ll be the first to admit that I’m still working on it. But as we keep pushing into 2025, I’m making it a priority to protect my time and energy by embracing the power of saying no. If you’ve ever struggled with overcommitting, feeling drained by obligations, or saying yes when you really mean no, this post is for you.

Why Is Saying No So Hard?

For so many of us, saying no feels uncomfortable. We worry about disappointing others, damaging relationships, or missing out on opportunities. We’ve been conditioned to believe that saying yes makes us kind, reliable, and successful. But the truth is, constantly saying yes to everything often leads to burnout, resentment, and feeling stretched too thin. So as my girls on the My Favorite Murder podcast say “Fuck Politeness”. It’s time to focus on what is best for you, not what is most pleasing to others. If you don’t who will?

Personally, I’ve said yes out of obligation, guilt, or a desire to be seen as capable. But at what cost? When we say yes to things that don’t align with our priorities or values, we are essentially saying no to ourselves, our well-being, our dreams, and the things that truly matter.

No Is a Complete Sentence

One of the biggest mindset shifts I’ve had to embrace is that no is not rude, selfish, or unkind; it is a complete sentence. We don’t owe anyone an elaborate explanation or justification. A simple “No, I can’t commit to that right now” is enough.

If you’re like me and struggle with feeling guilty after saying no, remind yourself that setting boundaries is an act of self-respect. Every time you decline something that doesn’t serve you, you are making space for the things that truly matter.

Learning to Decline Opportunities That Don’t Align with Your Priorities

In 2025, I’m committed to being intentional about my time and energy. That means evaluating opportunities before automatically saying yes. Here are a few questions I ask myself before committing to something:

• Does this align with my personal or professional priorities?
• Will this bring me joy or fulfillment?
• Do I realistically have the time and energy for this?
• Am I saying yes out of guilt, fear, or obligation?
• Will saying yes take away from something more important?

If the answer to most of these questions is no, then my response should be no, too.

Boundaries Are a Form of Self-Care

Setting boundaries doesn’t mean shutting people out or never helping others. It means being mindful of your capacity and making intentional choices about where you invest your energy. Boundaries allow us to show up fully for the things that truly matter, rather than stretching ourselves too thin.

Here are a few ways I’m working on enforcing boundaries:

• Not over-explaining my no – A simple, direct response is enough.
• Using time buffers – Instead of responding immediately, I give myself time to think before committing.
• Recognizing energy-drainers – Identifying the commitments that drain me and minimizing them.
• Prioritizing rest and self-care – Understanding that downtime is just as important as productivity.

The Fear of Missing Out (FOMO) vs. The Joy of Missing Out (JOMO)

For years, I struggled with FOMO—the fear of missing out. I’d say yes to things simply because I didn’t want to feel left out or miss an opportunity. But lately, I’ve been embracing JOMO—the joy of missing out. There’s something liberating about skipping obligations that don’t serve me and instead spending time on things that truly matter, whether that’s family, personal growth, or simply resting without guilt.

The Benefits of Saying No

When we start saying no to things that drain us, we create space for things that fulfill us. Some of the biggest benefits I’ve experienced from learning to say no include:

• Less stress and overwhelm – Fewer obligations mean more mental and emotional peace.
• More time for what matters – Prioritizing what truly aligns with my priorities.
• Stronger relationships – Saying no to the wrong things allows me to be more present for the right ones.
• Increased confidence – Trusting myself to make the best decisions for my well-being.

Giving Yourself Permission

If you’re reading this and thinking, “I really need to start saying no more,” consider this your permission slip. You don’t have to do everything, be everything, or please everyone. It’s okay to prioritize yourself, your goals, and your well-being. The world won’t fall apart if you decline an obligation. In fact, it might just give you the breathing room you need to truly thrive.

So as we move through 2025, let’s commit to protecting our time and energy. Let’s embrace the power of saying no, not with guilt, but with confidence. Because when we stop overcommitting and start being intentional, we create a life that feels fulfilling, balanced, and truly our own.