Day 5: Protect Your Space and Mental Health

Day 5 Focus: Learn to Say No

The last four days of the challenge have helped you identify the sources of your stress, understand their full effect on you, develop a SMART plan, and use implementation intentions to execute those plans consistently. This means you’ve made significant progress, and you should be proud of yourself.

This brings us to the next phase of truly taking control of your mental health and your life — protecting your space and remaining consistent.

Most people are stressed not by what’s important to them, but by unimportant things that become urgent — often due to people who, intentionally or unintentionally, are not looking out for their best interests.

One powerful way to protect your space and mind is to say yes only to things that matter and that you have the emotional, physical, mental, and spiritual capacity to handle. You can do this by learning how to say no.

I must admit, this is not an easy thing to do — but it is worth it. For a more detailed understanding of different frameworks for saying no (while still preserving relationships), kindly review the newsletter titled: Respectfully Decline: Mastering the Art of Saying ‘No’.

For today, we’ll be using the AIR framework, because it’s one of the simplest tools to help you continue on the path of mental strength and control.

Step-by-Step Guide with Example Below

Here’s a 15-minute exercise, divided into three parts, to help you identify three things you need to say “No” to (that cause stress) and to practice how to say No using the AIR framework — Acknowledge, Inform, and Redirect. This activity is simple, practical, and empowering.

Part 1 (5 minutes) – Identify Your “Stressful Yeses”

Goal: Recognize at least 3 things you’ve said “Yes” to recently that are causing stress.

Instructions:
Take a piece of paper or open a note app and write your answers to the following prompts:

1. What are 3 requests, commitments, or tasks I’ve said yes to recently that now feel overwhelming or stressful?

2. Why did I say yes to them?

   • Was it guilt?

   • Wanting to please someone?

   • Fear of conflict?

3. How are these things affecting me (mentally, emotionally, physically, or with time)?

👉 Example:

• Stressful Yes: Agreeing to join every weekly team meeting even though it's outside work hours.

• Why: Didn’t want to look uncommitted.

• Impact: Disrupting evening rest, feeling resentful.

Part 2 (5 minutes) – Apply the AIR Framework

Goal: Learn how to say No in a respectful and clear way using the AIR method.

AIR = Acknowledge → Inform → Redirect

Take the 3 things you listed above and rewrite how you’ll respond using this structure:

1. Acknowledge the request or the person’s need.

2. Inform them of your current limits.

3. Redirect them to another solution or time (if possible).

👉 Example Response (Team Meeting)

A: “I appreciate the effort you put into organizing these meetings…”
I: “…but I’ve realized that attending them outside work hours is affecting my rest and productivity.”
R: “Could I instead get a summary afterward or attend only once a month?”

Do this for all 3 stressors.

💬 Part 3 (5 minutes) – Practice and Reflect

Goal: Say it out loud and assess how it feels.

1. Read your AIR responses aloud — either to yourself or in front of a mirror.

2. Ask yourself:

   • Did it feel honest and respectful?

   • Is there a softer or firmer tone I could use?

   • Would I feel confident saying this in real life?

✍️ Reflection :
“How did it feel to say No? What will change if I do this consistently?”