The No Challenge

“No is a complete choice.”

The marks are the review. A note or a picture stays with the day you keep it. This page and the challenge are one record.

Review

Not started

Your record

Where this stands

The tracker is the record. Writing on a day checks that day in. Mark the challenge completed when you finished it, or not continuing when you are done with it. Those marks are the review on your map. The lines under a day are here for whatever you want to say.

Not startedIn progressCompletedNot continuing

7 days

7 days. Open a day to write it. Writing checks that day in.

Day 1

What did I say no to? (Situation / request / habit)Why did I say no? (My reason)How did it feel? (1–10)What happened? (Outcome / response)

In your own words

This space is here for the day the other lines do not fit. Write it the way you would say it. Add a picture if that is closer. It stays with this day, and it stays on your map.

Day 1

Your note

Add a picture

Along the way

My commitment: I commit to completing the 7-day No Challenge. I will be honest with myself, practice saying no, and notice the positive changes. Signature and date are left blank.

What you noticed

Why are you doing this challenge?What do you hope to gain?What would change if you just took the first step?What I want more of. List the things you want to create more space for by saying no to what doesn't serve you.What surprised me?What was most difficult?How did saying no change my perspective?What did I learn about myself?What will I continue to do?