# 7 Good Minutes: Extra — The One-Hour Rule for Saying No

Page: https://stenobird.com/podcast/7-good-minutes-5802935/7-good-minutes-extra-the-one-hour-rule-for-saying-no
Text version: https://stenobird.com/podcast/7-good-minutes-5802935/7-good-minutes-extra-the-one-hour-rule-for-saying-no.md
Podcast: [7 Good Minutes](https://stenobird.com/podcast/7-good-minutes-5802935)
Published: 2026-09-02T15:00:02+00:00
Episode link: https://EnterOCEANSCAPE.com
Audio file: https://dts.podtrac.com/redirect.mp3/pscrb.fm/rss/p/mgln.ai/e/35/api.spreaker.com/download/episode/74777553/7gm_09022026_extra.mp3
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JSON: https://stenobird.com/v1/public/podcasts/7-good-minutes-5802935/episodes/7-good-minutes-extra-the-one-hour-rule-for-saying-no
Duration seconds: 99

## Resource

Here's a simple way to say no this week without letting the guilt talk you into taking it back. Pick one real request that doesn't fit in your week, and say no in a single short sentence — something like, "I can't take that on this week, but thank you for thinking of me." Then stop. No extra explanation, no softening follow-up. When the guilty feeling shows up afterward, give it one hour before you do anything about it. No checking for a reply, no offering a smaller yes instead, no apology text. If something genuinely needs a response, handle it after that hour — on its own terms, not the guilt's. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

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## Transcript

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