You’ve done the work to get the train moving—to build your own momentum and finally make progress on your goals. But just as you’re picking up speed, you notice people are drawn to your energy. The requests start coming in: “Can you help me with this?” “I need your advice on that.”
It’s a tricky situation. You want to be a kind and helpful person, but you also need to protect the valuable energy you’ve cultivated. The key is to have a script ready. You can be firm about your boundaries while remaining empathetic and supportive.
The Core Principle: “Right now, my focus is on…”
This simple phrase is the foundation of a healthy boundary. It’s not a rejection of the other person; it’s a statement about your current priorities. It validates your own needs without making them feel like a burden.
The Script: Examples for Common Situations
Here are a few ways to apply this principle in different scenarios. The best response is one that feels authentic to you.
Example 1: The Small, Quick Favor
This is the most common and easiest to fall for.
- Request: “Hey, can you take a quick look at this for me? It’ll only take a minute.”
- Your Response: “I appreciate you thinking of me, but I’m in the middle of a project right now. My focus is on getting this done today. Maybe another time?”
Why it works: You acknowledge their request, but you don’t offer an excuse. You state your priority clearly and keep the door open for a future connection without committing to anything in the moment.
Example 2: The Larger, Time-Consuming Project
This request can derail your entire day or week.
- Request: “I know you’re great at organizing, and I’m totally swamped. Could you help me plan out my event next month?”
- Your Response: “Thanks, but I can’t take on anything else right now. My focus is on finishing my own projects. I know it’s tough, but I have to prioritize my own tasks.”
Why it works: This is a direct but honest answer. It shows you value your own time and that your focus is non-negotiable. Using phrases like “I have to prioritize” makes it clear that this isn’t a choice but a necessity for your own well-being.
Example 3: The Person Seeking Advice or Emotional Labor
This type of request can be draining, as it taps into your mental and emotional energy.
- Request: “You seem to have it all together. Can we talk about my situation? I’m just so overwhelmed.”
- Your Response: “I’m really sorry you’re going through that. I’m taking some time to focus on my own mental space right now, so I’m not able to talk. My focus is on my personal well-being. Have you considered talking to a professional?”
Why it works: This response is both compassionate and firm. You validate their feelings without taking on their problem. You also provide a helpful suggestion, demonstrating that you care while still protecting your boundaries.
Why This Script is Powerful
This approach works because it is rooted in respect for yourself and your journey. You are not saying “no” because you are a bad person; you are saying “no” because you are a person with a purpose. By protecting your momentum, you are ensuring that you can continue to move forward and ultimately be a more stable and effective person in the long run. The more you practice saying these phrases, the easier it will become to protect the precious energy you have worked so hard to build.
Disclaimer
The information presented in this guide is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or before starting any new diet, supplement, or fitness regimen.
The statements and information provided herein have not been evaluated by the Food and Drug Administration. The products and practices mentioned are not intended to diagnose, treat, cure, or prevent any disease.
Reliance on any information provided in this guide is solely at your own risk.
Carmen 
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