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Learning how to say no is one of the most useful skills you can develop, especially when it comes to living a more productive and healthy life. Saying no to unnecessary commitments can give you the time you need to recover and rejuvenate. Saying no to daily distractions can give you the space you need to focus on what is important to you. And saying no to temptation can help you stay on track and achieve your health goals. P In fact, not being able to say no is one of the most biggest downfalls that successful entrepreneurs claim as their own key mistakes. But how do we actually get past the urgencies of everyday life and avoid distraction, so that we can focus the things that are really important to us It seems like a big task, I wholeheartedly agree. And yet, research is starting to show that even small changes can make a significant impact for a better way of saying no. P
In a research study published in the !ournal of "onsumer #esearch, $%& students were split into two different groups. 'he difference between these two groups was saying (I can)t* compared to (I don)t.* +ne group was told that each time they were faced with a temptation, they would tell themselves (I can)t do ,.* -or e.ample, when tempted with ice cream, they would say, (I can)t eat ice cream.* /hen the second group was faced with a temptation, they were told to say (I don)t do ,.* -or e.ample, when tempted with ice cream, they would say, (I don)t eat ice cream.*P After repeating these phrases, each student answered a set of 0uestions unrelated to the study. +nce they finished answering their 0uestions, the students went to hand in their answer sheet, thinking that the study was over. In reality, it was just beginning. As each student walked out of the room and handed in their answer sheet, they were offered a complimentary treat. 'he student could choose between a chocolate candy bar or a granola health bar. As the student walked away, the researcher would mark their snack choice on the answer sheet.P 1ere)s what happened2P The students who told themselves I cant eat X chose to eat the chocolate candy bar 61% of the time. Meanwhile the students who told themselves I dont eat X chose to eat the chocolate candy bars only !6% of the time. This sim"le chan#e in terminolo#y si#nificantly im"roved the odds that each "erson would ma$e a more healthy food choice. P 3akes sense right 4ow the findings didn)t stop there, here5s what happened ne.t2 P
use the strategy and to report instances in which it worked or did not work. If the strategy is not working for you, just drop us a line and say so and you can stop responding to the emails.* 1ere)s what the results looked like $& days later2 P
;roup $ <the (just say no* group= had 8 out of $& members who persisted with their goals for the entire $& days.P ;roup % <the (can)t* group= had $ out of $& members who persisted with her goal for the entire $& days.P ;roup 8 <the (don)t* group= had an incredible > out of $& members who persisted with their goals for the entire $& days.P 'he words that you use not only help you to make better choices on an individual basis, but also make it easier to stay on track with your long9term goals. P
in very different actions. 'hey aren)t just words and phrases. 'hey are affirmations of what you believe, reasons for why you do what you do, and reminders of where you want to go. P 'he ability to overcome temptation and effectively say no is critical not only to your physical health, but also for your daily productivity and mental health. 'o put it simply2 you can either be the victim of your words or the architect of them. /hich one would you prefer P A scientific guide to saying @no@2 1ow to avoid temptation and distraction A BufferP
'ames (lear writes at 'ames(lear.com where he uses behavior science to hel" you master your habits and im"rove your health. )or useful ideas on im"rovin# your mental and "hysical "erformance *oin his free newsletteror download his !+,"a#e #uide on Transformin# -our .abits.