¿Cómo puedes establecer límites efectivos y decir "no" sin sentirte culpable o ansioso?

Indeed, also always remember: when you say yes to something, it may mean you say no to something else. Knowing what matters most helps you to accept that you may have to say no to something that matters less in support of something that matters more.. sometimes a trade off is needed, other times a win win can be created

Recognising what is important to you is key in helping you prioritise what you can say yes to. Take time out to think about what your values are and make decisions baring those values in mind. For example, if your recognise that family is your priority, it becomes much easier to say no to working late.

Learning to be assertive is key to making time for yourself, and what is important to you, without upsetting others. Remember assertiveness is not about being aggressive, but is about being considerate of others whilst protecting your own needs.

Listening what the other person needs is very important and a win-win situation is desirable. The difficulty comes when the both parties can not come to an agreement. In this case I recommend a third opinion.

Clear communication is the bridge between understanding your values and having others respect them. I've learned that the power of an "I" statement is immense. When I articulate my needs and boundaries with clarity and respect, it not only garners respect but also fosters a culture of openness in my team. For instance, when launching a new product, I express my expectations upfront, which sets the tone for the project and helps the team align their work with the shared vision.

I've faced my fair share of emotional turbulence when saying 'no' — from feeling guilty about not attending every networking event to anxiety over potential missed business opportunities. Mindfulness has been my anchor, helping me to not be swayed by these emotions. By practicing mindfulness, I've learned to pause, breathe, and respond to requests and situations from a place of calm. This emotional regulation has been key to maintaining my well-being while leading my business with a clear head.

Saying NO it is a very hard task. I think that in order to make an impact you need to be very focused and say Yes to a few things, ideally one. When you say YES to one thing, then you need to say NO to something else. High-performance people would might argue that is actually best to say NO to everything else. However, saying not it does not come easy, especially for people who are not used to it, but it is mandatory if you want to make progress in a sustainable way.

The more you practice saying ´´no´´, the more comfortable it becomes. At first it can feel very hard, almost impossible. But in the end it is important to stay true to yourself and have a difficult conversation compared to saying yes and not doing it. Saying NO requires deliberate practice.

The business world is ever-evolving, and so are my personal and professional boundaries. Mindfulness keeps me attuned to this dynamic, allowing me to reflect on what boundaries are serving me and which are not. It's a continuous dialogue with myself, where I reassess and recalibrate. This flexibility was particularly crucial during the pandemic, where shifting work patterns required me to redraw my boundaries around work and family time.

In my journey, I've seen that setting boundaries isn't just about saying 'no' — it's also about saying 'yes' to what truly matters. It's about making space for that family dinner, that quiet morning routine, or the passion projects that fuel your soul. One of my most cherished 'yes' moments was choosing to spend time developing the ChrystalClearChildhood camps, an initiative close to my heart. This 'yes' was made possible by the many 'no's' that protected my time and energy, illustrating that boundaries are not barriers but the stepping stones to a fuller life.