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Episode 01 | September 29, 2020

Pilot Episode

Introducing Heather Drago and Sarah Saunders, and why "you need to learn when to say no."


Welcome to “That’s a Hard No” – the podcast about saying no (in all its forms) so you can become the authentic and empowered person that this world needs.

Quick disclosure: While Sarah is a Licensed Professional Clinical Counselor, this podcast is in no way replacement for one-on-one therapy with a mental health professionalIf you are struggling with mental health issues, we welcome you on this journey, but also invite you to seek out professional help.

Looking for a therapist? Here’s a good place to start:

Key Takeaways
  • When you mindfully look for opportunities to say no, you learn that “no” isn’t always a negative thing. Often, it’s a positive.
  • Watch for all the little things in your daily life that are keeping you from achieving your goals or simply being happy. Start saying no to those things that aren’t serving you, as a way of practicing self-care.
  • There are countless types of nos. A no can be as simple as not answering the phone, not opening your email first thing in the morning, or not making unhealthy food choices.
  • Reframe your brain. Think of saying no as a win. Think about what you’ve made room for instead. What positive things can happen now that you’ve said no?
  • Check your gut. Ask yourself if you’re setting yourself up for a bigger problem down the road by saying yes now. If it feels wrong, it should probably be a no.
  • “No.” is a complete sentence – full stop. Resist the urge to precede it with “Sorry, but…”
  • Not saying no or avoiding a concrete no is the same as saying yes.
Resources & Recommendations
  • Book Boundaries: When to Say Yes, How to Say No to Take Control of Your Life, by Henry Cloud and Dr. John Townsend (link to Amazon)
  • Caring Bridge – the platform Heather used to keep friends and family members up to date while going through cancer treatment (
  • Score Sheet – If you want to challenge yourself to say “no” at least once a day (like Heather did during her initial #yearofno), we highly recommend you keep track. Whether you use our downloadable “No Scoresheet” PDF, jot a note in your planner, or download a habit tracker app on your phone, make sure you take note of when and how you say it, what’s happening, and how you feel.
Credits and Thanks