Vol 16. How to Say “No” to (Or a Last-Minute Work Assignment)
It felt like my to-do list was about to start yelling back at me.
I had three treatment plans due by midnight and two last-minute rescheduled client sessions.
That’s when my supervisor walked in and said:
“Can you cover David’s group therapy session today, please? He just called out sick.”
The reflex to say “Yes, of course!” was almost instant.
But I glanced at my to-do list—and paused.
Instead, I took a deep breath and said,
“Happy to help. Which of my treatment plans would you like me to postpone?”
There was a moment of surprise.
I watched my supervisor tilt her head for almost ten seconds before finally saying,
“No—you go ahead and finish those first. We’ll find someone else to cover the group.”
Has this ever happened to you?
Whether it’s a last-minute work assignment, a deceptively simple favor, or a glass of wine you’d rather skip—
Yeah, I thought so. That’s why I’m sharing this.
Saying no is hard.
The idea of disappointing someone—especially someone we like or respect—can feel almost unbearable.
More often than not, it feels easier to disappoint ourselves.
So we go for the easier path: regret over guilt.
But here’s what we often don’t realize:
While saying no might come with short-term discomfort, a clear and thoughtful no often earns us long-term respect.
When we practice saying yes selectively—and no with intention—people around us begin to respect our limits and boundaries.
An unexpected outcome of my respectful “no”?
After a few more moments like this, my supervisor started checking in about what was on my calendar before asking me to take on extra groups.
That’s why, inside Sober Curiosity Society this month, we are diving into the three essential mindset shifts to help you overcome the inner barriers to saying “no.”
Jeanette
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