Wednesday

“‘No’ is a complete sentence.”

-Annie Lamott

Welcome to Wednesday! Today, we're chatting about:

• How to be more assertive

• Why boundaries are important

• How to get support for your mental health

• How to achieve true work-life balance

• How to get 2 months of free running training

Assertive, Not Aggressive: The Art of Speaking Up

If you’ve ever bitten your tongue to avoid sounding “pushy,” you’re not alone. Many of us worry that being assertive will come across as rude or demanding. But the truth? Expressing your needs clearly isn’t just good for you—it strengthens your relationships by eliminating misunderstandings.

One simple way to start is by dropping apologetic filler words like “I think” or “Sorry, but…” Instead of “I guess we could split the bill?” say, “Let’s split based on what we ordered.” Small tweaks like these make a huge difference in how confidently you come across.

Practicing in low-stakes situations also helps. Politely correcting a coffee order or requesting a booth instead of a table can build the habit of self-advocacy. Over time, these small moments make standing up for yourself second nature.

Most importantly, don’t mistake discomfort for doing something wrong. Speaking up might feel awkward at first, but that doesn’t mean it’s bad. The more you practice, the easier it gets—and the better you’ll feel.

The Secret to Less Stress? Better Boundaries

Ever agreed to plans you didn’t want or answered a late-night text out of obligation? You’re not alone. Many of us struggle with setting boundaries, fearing we’ll seem rude or unkind. But here’s the truth: boundaries aren’t walls to shut people out—they’re guidelines that help protect our time, energy, and well-being.

A boundary can be as simple as setting work hours that don’t bleed into personal time or deciding you won’t engage in conversations that leave you emotionally drained. If you constantly feel exhausted after certain interactions, that’s your body waving a red flag. Pay attention. Boundaries help ensure you show up in your relationships as your best, most present self.

The key to setting them? Clarity and consistency. State your needs without overexplaining—“I won’t be available after 7 p.m.” is enough. And if someone pushes back? That’s their discomfort, not yours to fix.

The more you practice, the easier it gets. And before you know it, you’ll realize something freeing: saying no to things that don’t serve you means saying yes to what truly does.

Your Mental Health Matters — Find Support that Works

If you’ve been putting your mental health last, you’re not alone—but it’s never too late to start. Over 5 million people have trusted BetterHelp, and 93% of clients are matched with a therapist who meets their unique needs.

Therapy works—72% of BetterHelp users see symptom reduction within 12 weeks, and clients give sessions an average rating of 4.9/5 stars. Plus, with access to 300+ support groups and 35+ classes, BetterHelp offers a full community of support.

Take the first step and get 30% off your first three months.

Find support now.

Thank you to BetterHelp for sponsoring Note To Self. 

Why Work-Life Balance Matters More Than Ever

We all know the feeling—just one more email, one more task, and suddenly it’s 9 p.m. and dinner is cold. Since the pandemic, more people are realizing that work-life balance isn’t just a nice-to-have; it’s essential. A recent study found that 41% of workers prioritize balance over salary, a major shift from just a few years ago.

The problem? Work is everywhere now. Emails ping at all hours, and "just a quick check-in" turns into an extra hour of work. This blurred boundary leads to burnout, stress, and even serious health risks. Studies show that overworked employees have a 60% higher chance of heart problems—yikes.

So how do we fix it? Start small. Set clear work hours, take real breaks (not just scrolling on your phone), and actually use those vacation days. And if you’re a manager, lead by example—if you send late-night emails, your team will feel pressured to respond.

A better balance doesn’t just make life more enjoyable—it makes work better, too. Engaged, well-rested people do their jobs better and stick around longer. So go ahead, shut that laptop. Work will still be there tomorrow.

Want 2 Free Months of Running Training? Join The RunDot Project.

Wellness Round-Up:

Poll Results: Will You Try a Random Act of Kindness Today?

🟩🟩🟩🟩🟩🟩 ❤️ Yes! (90%)

⬜️⬜️⬜️⬜️⬜️⬜️ 🤷‍♀️ Maybe (7%)

⬜️⬜️⬜️⬜️⬜️⬜️ 💕 Not today but another day (3%)

Parting Thoughts

• ✅ Did You Know: It’s a common fear that saying “no” or expressing your needs might push people away, but in reality, clear boundaries create healthier, more fulfilling connections. When you communicate openly about your limits—whether it’s needing alone time, defining work-life balance, or setting emotional boundaries—you prevent resentment from building and encourage mutual respect.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Boundaries aren’t walls; they’re bridges to healthier relationships, greater self-respect, and a more balanced life. They protect your energy, your time, and your peace—and the best part? You get to decide what’s okay and what’s not.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!