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Someone asks you if you still have time. In truth, you’re exhausted – but the automatic reply “Sure, no problem” is already on the tip of your tongue. This is exactly where the exercise begins.
Step 1 – Create a stop moment.
Before you respond, give yourself a two-second pause. Lift your head for a moment, exhale consciously, or look at something in your surroundings. This interrupts the autopilot.
Step 2 – Do an inner check.
Ask yourself: How am I really doing right now? Do I have energy, or am I empty? Do I want to do this – or am I saying yes just to meet expectations?
Step 3 – Respond clearly and kindly.
Formulate your answer in a way that is honest but still respects the relationship. Examples:
- “Not today, but I’d be happy to tomorrow.”
- “I can’t manage right now, but I’d like to take it on next week.”
- “To be honest, I’m pretty drained – I couldn’t do it well at the moment.”
Step 4 – Evening reflection.
Note briefly: In what situation was I congruent today? How did that feel? Were there moments when I still reacted automatically?
Weekly goal: Find three small moments in which you consciously check your response before you speak.
