Welcome to No-vember!
November can be a challenging month for staying on track with health goals, with the festive season around the corner, diaries start filling up and demands on your time steadily start to increase. That's why I encourage you to take part in your very own No-vember!
No-vember is the perfect time to focus on saying "no" to things that don’t align with your health and wellness priorities. This isn’t about depriving yourself but about protecting your time, energy, and mental space – a challenge I’ve found in many of my clients.
The Power of Saying No
Saying “no” can feel difficult, especially for those used to putting others first or trying to find balance with work and family. So try and view it from the other perspective first. Constantly saying “yes” can contribute to stress, burnout, and self-neglect, making it harder to maintain your current health status, let alone find consistency with your personal health goals.
Embracing "no" means protecting your time and energy, giving yourself permission to focus on what you need, and letting go of what doesn't serve you.
Benefits of Practicing No-vember
Reduces Stress: Avoid over-committing, and say no to events or tasks that add stress rather than joy.
Supports Mental Health: Protect your peace by recognising when something feels overwhelming or unnecessary.
Establishes Boundaries: Saying no helps define what’s acceptable for your well-being, and gives others a clear sense of your limits.
Stops People-Pleasing: When your needs are always an afterthought to everyone else’s, it can be hard to focus on health goals. Saying no can remind you to focus on self-care first.
How to Approach Saying No in No-vember
1. Identify Your Health Goals and Priorities
Write down what you want to accomplish this month, the rest of this year, or even prepping for 2025. Having these clearly defined and visible can help guide your choices.
2. Evaluate Requests and Invitations
Before committing, ask yourself:
- Will this (re)charge me or drain me?
- Does this align with my goals, or will it pull me away from them?
- Do I want to, is it necessary, or am I doing it out of habit or obligation?
3. Set Boundaries with Kindness
Saying no doesn’t have to be harsh. You can still thank someone for an invite, but politely decline. Don’t fall into the trap of making up what you think is a white lie, especially with friends and family. These white lies are always transparent and you run the risk of hurting relationships. For example, explain that your diary is as full as you can manage this week/month. If you still want to catch up with that person/ group then this can be an opportunity to suggest another time/activity.
4. Refocus on Your Needs – Not on Deprivation
No-vember is about saying yes to what matters by consciously choosing not to engage in actions that don’t align with your goals. Focus on what refills your cup, whether that is making time for exercise, or moments of mindfulness. Social engagements don’t have to involve alcohol and late nights! Morning brunches, coffees or walks in the park can be much more fulfilling in all aspects.
Practical Tips for No-vember
Diary Management: Block off down time in your December diary. It’s easy to overcommit in advance and then feel your battery draining by the time events come around.
Social Commitments: Decline events or outings that don’t feel essential. Instead, plan quality time with people who uplift you.
Work Obligations: Practice saying no to extra tasks that aren’t part of your primary responsibilities. Protecting work boundaries can leave more room for personal health priorities.
By embracing No-vember, you’re giving yourself the gift of time, mental peace, and control over your choices. The more you align with your priorities, the easier it will be to stay on track with your health goals. Saying no to others can mean saying yes to yourself, a step toward a balanced, fulfilling, and empowered life.