In this episode, Julie explores why saying "no" can be so transformative. She explores saying no as an act of honesty and self-respect, examining the cultural programming and neuroscience behind our people-pleasing patterns.  The Cultural Programming We come by our people pleasing honestly, Since the time we were little, we have been rewarded for being good and compliant. Today, in our culture that rewards busyness and responsiveness, it is hard to break the pattern. "Good" children are compliant children Gender-specific messaging: women socialized to accommodate, men to always "step up" Busyness culture makes boundaries feel like laziness Result: Adults who equate worth with usefulness The Neuroscience of No We can’t ignore our biological wiring. We fear rejection when we say no. We hear that we will be ostracized for not being a “team player” or not helpful or worse, seen as selfish. Yet, the research shows that the reality is that most people move forward just fine when we say no. The Cost of Disappointing Yourself What happens when we put everyone else’s needs before our own? Each grudging yes sends the message that your needs don't matter, leading to: Eroded self-trust and lost preferences Physical symptoms: anxiety, depression, autoimmune issues Loss of authentic self under layers of compliance Core Limiting Beliefs From the time we were young, we developed core beliefs that continue to impact how we show up today. Here are a few that can cause us to say yes when we want to say no. The Worthiness Wound: Love is conditional on being useful  The Safety Story: Conflict equals danger  The Good Person Mythology: Good people are always available  The Responsibility Trap: You're responsible for others' emotions Rewriting the Narrative Only we have the power to rewrite these narratives. It is not going to happen overnight! Here are a few to get started with. From: "I must be needed" To: "I choose to contribute" From: "Conflict is dangerous" To: "Conflict is information" From: "Good people have no needs" To: "Good people honor their needs" The Ripple Effects of Healthy Boundaries People respect your time because you respect it Your "yes" becomes more powerful and meaningful You model healthy behavior for others Creates space for authentic relationships Practical "No" Scripts - Here are a few favorites Begin to practice with a “low risk” no.  "That doesn't work for me"   "I can't take on additional projects right now"   "Thanks for thinking of me, but I can't make it"   "I love you and I can't do that right now" Remember, no apology or elaborate excuse needed - just clear, kind boundary statements. This Week's Challenge Practice one "clean no" Ask: What would you say yes to if you said “no” more often? Remember: Boundaries improve with practice Thrivers, boundaries aren't selfish - they're gifts that create space for genuine connection and mutual respect. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here