If you want a less stressful life, start saying no to these 12 things

Saying no to these things will cut your stress in half (at least!)

A woman with a ponytail sits on a teal sofa, gazing thoughtfully upwards. Her elbows rest on her knees, and she wears a gray long-sleeve shirt and jeans. The room is softly lit, with a large window in the background.

Despite the many advancements of the modern world, people seem to be dealing with more stress now than ever before. Although everyone’s life can get stressful at times, you can decrease the levels by learning how to say “no” to the items on this list.

1. Say no to social functions that you don’t have the energy for.

Two young men are sitting at a table indoors. They both look contemplative and somewhat tired, one is resting his head on his hand while the other is rubbing his forehead. An open book lies in front of them, suggesting they may be studying or reading.

Don’t let people try to coerce or guilt trip you into attending events when you don’t have the bandwidth for them. You only have so much energy to use on a daily basis, and if you can’t drum up the mental or emotional wherewithal to socialize, don’t do so.

2. Say no to being available whenever others want you to be.

A woman with short gray hair and wearing a maroon shirt sits at a wooden table with her hand on her forehead, eyes closed, appearing stressed or tired. The background features a blurred living room with a lamp and cushions.

Keep your phone in “do not disturb” mode and don’t feel obligated to respond as soon as someone reaches out to you. Similarly, let others know specific times when and where you’ll be available for them, so they won’t expect you to come running whenever they want your attention.

3. Say no to working without pay.

A young woman with long blonde hair is resting her chin on her hands, gazing intently at a computer screen in a dimly lit room. She has a serious expression. In the foreground, a pair of eyeglasses are placed on the wooden desk beside a keyboard.

Many employers seem to think that it’s okay to contact their staff members after hours to ask them things, or to assign them tasks. Make it abundantly clear that you are only available for work-related tasks during paid work hours, and that you don’t check your phone or email outside of them.

4. Say no to perfectionism.

A young person with long hair pulled back is outdoors, wearing a light-colored long sleeve top. They have their hands placed on their head and appear to be looking into the distance. The background is softly blurred, indicating a natural setting.

Nothing anyone will ever do can be considered “perfect”, and what’s magical to one person will be appalling to another. Instead of aiming for a degree of perfection that you can never attain, make it a goal to do the best you can with what you have, and be content with neutrality.

5. Say no to multitasking.

A woman multitasks, talking on the phone and working on a laptop, while a young girl beside her applies peanut butter to a slice of bread. The scene is set in a kitchen with jars of jam, a green apple, and other kitchen items on the counter.

Constant task switching doesn’t just mess with your long-term memory—it can also cause a great deal of stress. Avoid doing multiple things at once, aim to mono-focus on one thing at a time, and do what you can to prevent yourself from being interrupted while you’re focusing.

6. Say no to clutter.

A woman sits on a beige carpet in a living room, sorting clothes into three boxes labeled "Keep," "Donate," and "Discard." The room has a white sofa, shelving, and a lamp in the background. She is holding a piece of clothing above the "Donate" box.

This is one of those catch-22 situations, because executive dysfunction makes it difficult to clean and declutter, but not doing so on a regular basis contributes to dysfunction. Aim to tidy up a 1-foot-square space every day, and wash dishes as soon as you use them to avoid getting overwhelmed.

7. Say no to spending too much time on social media.

A person with light hair in braids is holding a smartphone and smiling slightly. Various social media reaction icons, such as thumbs up, hearts, and smiley faces, are overlaid around the person, indicating engagement with content on their device.

The average person now learns about ten times the amount of world news in a day than someone from 1924 would have learned in a month. It’s good to be aware, but spending too much time scrolling through images of horrific world events you can’t change can only lead to greater stress.

8. Say no to shouldering too much responsibility.

A man with a beard is sitting on a blue couch playing video games with a controller, while a woman is ironing clothes behind him in a living room. The room is cluttered with laundry, a laundry basket, snacks, and drinks, and is decorated with wall art and a bookshelf.

Take a look at all of the labor and tasks that you’re responsible for on a daily basis and determine whether the other people in your life carry a similar load. If you find that you’re shouldering far more responsibility than anyone else, ensure that everyone is doing their fair share.

9. Say no to people who exhibit red flags.

A woman sits on a couch looking distressed, with her hand on her forehead. A man sits beside her, gently placing his hands on her shoulders in a comforting manner. The scene appears to be well-lit with natural sunlight streaming in from a window.

It’s often difficult for abuse survivors to recognize red flag behavior when they first see it because they’re accustomed to it, so it seems normal and comfortable to them. As such, try to be aware of others’ damaging actions toward you so you can nip them in the bud and avoid further stress.

10. Say no to allowing others to use you as an emotional heatsink.

Two women sitting on a couch. The woman on the left, wearing a yellow sweater, gently rests her hand on the arm of the woman on the right, who looks distressed, wearing a white sweater and holding her hands near her face. The woman on the left holds a pink mug.

If you have people in your life who only talk to you because you’re like a therapist or counselor for their issues, re-evaluate your reasons for having these folks in your life. Keep distance from those who end up feeling better after dumping all their stress and negativity onto you.

11. Say no to neglecting the things you love.

A man with curly hair and a beard leans his head on his hand while sitting against a light-colored brick wall. He is wearing a gray t-shirt and appears to be in a dimly lit setting, highlighted by a blue-toned light casting a shadow behind him.

Many people get stressed because after they’ve taken care of all their daily responsibilities, they don’t get much time to themselves. Restructure your daily schedule to include the things that bring you joy, comfort, and personal fulfillment, and you’ll find that your stress levels will lower significantly.

12. Say no to neglecting self-care.

A person with short dark hair is lying on a couch, eyes closed, wearing headphones, and appearing relaxed. They are wearing a black shirt and a brown watch, with one hand holding the headphones and the other resting on their chest.

If you drop dead at work due to poor health, your boss will have you replaced within a week. As such, place a higher priority on your own wellbeing, and make time to prepare healthy foods, and do the types of exercises that make you feel amazing in your own body.