The Yes in the No
Take a moment to reflect on a recent time you said “no.”
Now, think about the “yes” that this “no” enabled. For example, by saying no to going to the party, you said yes to having the evening to recharge at home. Or by saying no to taking on that new project at work, you said yes to your work-life boundaries.
If so inspired, repeat this process with other “no”s you’ve said, either recently, or throughout your life, recording the results in your Project Quartz journal.
Then, the next time you say “no,” use this tool in the moment, thinking about the “yes” this “no” is enabling.
Variation: Find the Win
If you find yourself saying “I didn’t do _____,” add “but I did _____.”
For example, “I didn’t workout this morning, but I did catch up on sleep” or “I didn’t finish the report, but I did get to have an important conversation with my colleague.”
Source
Find the Win: Feel-Good Productivity: How to Do More of What Matters to You (2023) by Ali Abdaal