At times, requests from others may be important and need immediate attention. Often, however, these requests conflict with our values and take time away from working toward your goals. Even if it is something we would like to do but simply don’t have the time for, it can be very difficult to say no. One approach in dealing with these types of interruptions is to use a Positive No, which comes in several forms.
- Say no, followed by an honest explanation, such as, “I am uncomfortable doing that because…”
- Say no and then briefly clarify your reasoning without making excuses. This helps the listener to better understand your position. Example: “I can’t right now because I have another project that is due by 5 pm today.”
- Say no, and then give an alternative. Example: “I don’t have time today, but I could schedule it in for tomorrow morning.”
- Empathetically repeat the request in your own words, and then say no. Example: “I understand that you need to have this paperwork filed immediately, but I will not be able to file it for you.”
- Say yes, give your reasoning for not doing it, and provide an alternative solution. Example: “Yes, I would love to help you by filing this paperwork, but I do not have time until tomorrow morning.”
- Provide an assertive refusal and repeat it no matter what the person says. This approach may be most appropriate with aggressive or manipulative people and can be an effective strategy to control your emotions. Example: “I understand how you feel, but I will not [or cannot]…” Remember to stay focused and not become sidetracked into responding to other issues.