The Art of Saying No: Mastering Your Schedule in a Chaotic World

Regain control, focus on what truly matters, and stop feeling like you’re going to explode

Does your life feel out of control sometimes? Do you have too many commitments and demands on our time?

We’re bombarded by device notifications, todo lists, emails, texts, social media, calls, work responsibilities, household projects, and hundreds of other things. 

Our attention is pulled in so many directions, that it’s hard to focus and get anything done.

Distraction impacts every area of our lives.

Technology allows us to work from anywhere with a constant connection to the world. The good part is that we can have a degree of location independence. We can leave our work area or office to do other things without missing anything “important.”

Unfortunately, the same thing that makes life easier, also makes it easier to schedule too many things, over-commit, and become overwhelmed. 

We start by sending a quick response to a work email while watching our kids’ soccer games. Eventually, we’re answering several emails and working on projects outside of work hours — often late at night or while on vacation. 

This cycle often leads to sleep deprivation that affects our performance, impairs our focus, impacts our health, and causes feelings of chaos.

Did you ever see the videos where people put rubber bands around a watermelon until the pressure gets so great that it explodes?

Protect Your Time & Attention

Several authors have written about the issues of overcrowded schedules, over-commitment, and overwhelm. Although they take slightly different approaches and use different terminology, they present similar solutions.


Protect your time and say “No” to adding that extra task, taking on another project, or committing to one more thing.


In Essentialism: The Disciplined Pursuit of Less, Greg McKeown states that saying yes to something is necessarily saying no to something else. The author discusses the idea of separating the “vital few from the trivial many.” He says that we should purposefully look at what we can remove from our lives instead of how can fit it all in. 

We can’t fit it all in or get it all done. 

This “essentialist” approach urges us to identify those few things to keep or get done, then to forget everything else that would just be nice to do. He uses the analogy of cleaning out a closet by going through your clothes and strictly getting rid of anything that you have not worn or are unlikely to wear in a given time. What remains is only the essential items.

The 80/20 Principle: The Secret to Achieving More with Less is a well-known business book by Richard Koch. However, the concepts Koch shares can be applied to other areas of our lives. The framework describes an effective way to determine what to spend time on. 

The book emphasizes the importance of identifying and focusing on the most productive and valuable aspects of any endeavor. The author says that the majority of our results are produced by a small part of the effort or inputs. He also offers tips for finding the 20% of the things that give 80% of your success. 

Similar to Essentialism, The 80/20 Principle advises us to simplify and identify our most important goals or outcomes. Once we know our most important outcomes, we should consider what actions or other factors impact those outcomes. The next step is deciding which factors are the 20% of inputs that could create 80% of our success.

Deep Work by Cal Newport presents a compelling argument for the benefits of sustained, focused, and undistracted concentration on demanding tasks. Newport says that in today’s hyper-connected world, most people have lost the ability to engage in deep, immersive work. Therefore, it’s becoming increasingly rare and valuable. 

The author shares insights into the cognitive science behind deep work and offers practical strategies to cultivate this skill. He also encourages us to integrate periods of deep work into our daily routine. By prioritizing quality over quantity and minimizing distractions, Newport argues that we can achieve remarkable levels of productivity, creativity, and professional success. He says that deep work will help us stand out in an increasingly competitive world.

Derek Sivers, entrepreneur and writer, describes a way to choose your commitments in his book Hell Yeah or No. He says that if an opportunity arises and his response is anything less than “Wow! That would be amazing! Absolutely! Hell yeah!” — then his answer is no.

The authors mentioned have similar approaches to reducing overwhelm and focusing on the most important things. No matter which method or philosophy you use, the key points are to set constraints, reduce potential distractions, simplify, and focus on those things that are truly important and NEED to get done.