Prenez l’habitude de dire non en gérant mieux vos émotions. Cela vous permettra de protéger votre temps précieux et de le dépenser en conformité avec vos objectifs.
Résumé: Prenez l’habitude de dire non en gérant mieux vos émotions. Cela vous permettra de protéger votre temps précieux et de le dépenser en conformité avec vos objectifs.
Résultat principal: En 5 minutes, vous apprenez à intégrer dans votre quotidien une nouvelle habitude qui prendra moins de 2 minutes à déployer et qui vous aidera à DIRE NON plus et mieux.
Principaux avantages: More time saving -less stress (less feelings of always being behind of focusing on wrong priorities) -plus de concentration sur vos objectifs et vos tâches stratégiques -better Work-Life Balance
Prochaines étapes: Apply your habit and next 2 weeks’ action plan then reflect and decide to adjust/anchor/drop
Durée: 5 minutes.
Public cible: Tous les professionnels occupés
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Revue hebdomadaire
Conseils pour fixer des objectifs réalistes et atteignables, même dans des environnements à haute pression.
Dire « non » est une compétence essentielle pour rester concentré, énergique et aligné sur vos priorités. De nombreux professionnels ont du mal à y faire face par peur de décevoir les autres, par peur de rater des opportunités ou par habitude bien ancrée de plaire aux gens. Cependant, chaque « oui » à quelque chose qui ne correspond pas à vos objectifs est un « non » à quelque chose qui compte vraiment.
After:
Cet article vous aidera à développer la confiance et la clarté nécessaires pour dire « non » efficacement tout en maintenant des relations solides et une crédibilité professionnelle. Ainsi, en disant NON plus souvent d'une manière qui protège la sécurité de vos relations, vous disposez de plus de temps pour vos priorités, donc votre prestation et vos performances augmentent, ce qui alimente le cycle vertueux de Dire NON plus souvent.
FAIRE
Pause Before Responding
When asked to commit to something, resist the urge to answer immediately.
Take a deep breath and say, “Let me check and get back to you.”
Use a Default No
Have a go-to phrase like, “I appreciate the opportunity, but I can’t take this on right now.”
Clarify Your Priorities
Before the next workday, list your top 3 priorities. When a new request arises, check if it aligns.
Practice with Low-Stakes Scenarios
Start saying “no” in minor situations (e.g., declining extra work at a restaurant or skipping a social event you don’t enjoy).
Set Up a Buffer
Use a scheduling rule, like “No new commitments on Fridays” or “No meetings before 10 AM,” to create automatic boundaries.
NE PAS FAIRE
Don’t Over-Explain
A concise “no” with a brief reason is more effective than long justifications.
Don’t Say Yes Out of Guilt
Feeling guilty is not a valid reason to take on extra work.
Don’t Delay the Inevitable
If you know you need to decline, do it quickly and respectfully rather than procrastinating.
Don’t Apologize for Prioritizing
You have the right to manage your time and energy without guilt.
Eventually / during your Year End review, your raise, promotion, … will be decided on your overarching goals delivery
Don’t Use Soft No’s
Phrases like “maybe later” or “I’ll try” invite follow-ups. Be clear.
Example
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Your next 2 weeks steps
Start NOW or schedule your first try:
Apply TO DO right away (<5 minutes)
Once done, decide your commitment for the next 2 weeks
How are you feeling right after? Compared to before? What was the value for you?
What to adjust for you to commit for 2 weeks?
Visualize the next time you apply it and how you would like to feel
Celebrate that you have tried something new
2 Week plan proposal:
Week 1: Awareness & Small Steps; every morning for under 5 minutes, think of your upcoming day:
Reflect on the “NO” you said on the last day, and visualize how you would want to feel next time instead.
Identify 3 situations where you typically say “yes” when you should say “no.”
Write down your default “no” response and practice saying it out loud.
Visualize yourself pausing before responding to any new requests.
Week 2: Implement & Strengthen; every morning for under 5 minutes, think of your upcoming day:
Reflect on the “NO” you said on the last day, and visualize how you would want to feel next time instead.
What opportunity today to say “no” using a confident but kind approach?
Set and share with a peer or your manager 3X+ personal boundary rules (e.g., “No meetings before noon”…).
Visualize yourself applying the above and it makes you feel compared to how you would like to feel instead.
Build your habit (-> more practice -> more results)
Model: After [OTHER CURRENT HABIT] and at/when [TIME], I will [NEW HABIT] in [LOCATION].
Example: Before I go into a meeting, or during my Daily Planning Review, I visualize 1) my current priorities; 2) what others could ask me, that I would want to Say “NO” to, and 3) myself saying “NO” to the ask, and feeling good about it.
FR 
EN 