Some of the toughest no’s you’ll ever say will be to yourself.

Turning somebody else down is uncomfortable for a minute. Turning yourself down is harder, because the one asking knows every argument you find convincing and is available all day. One more episode, one more hour, the thing you already decided you were finished with. There is no awkward silence to sit through, which is exactly why it slips.

Pick one no for yourself this week and keep it small and specific. Not being better in general, just this one thing at this one time. Notice that the wanting fades faster than you expect once you stop renegotiating with it every ten minutes.