Time is precious. And yet it has never has it been harder to find than in this manic, hyper-connected 21st century world of ours. The business day of delivering products, services, and company strategy now includes fending off a steady stream of unwanted requests. Not only are they a major distraction, they also devour our time and energy.

The Internet has aggravated this problem with its easy, unfiltered access to everyone with few consequences for inconsiderate, invasive behavior. Without us asking for them, in poor pitch letters, requests for introductions, product offers, solicitations for coffee, or requests for free advice over wine.

We fancy ourselves as “can do" professionals, team players who power through obnoxious situations, preferably politely and respectfully. That's a salutatory goal, but a polite reply doesn't seem to translate into a firm “no" that sends the requester away.

Or can it?

The Manners Movement:

Emily Post, the grand dame of social etiquette, came out of Victorian times with a set of rules that everyone adopted to “fit into" society. She was not just about which fork to use, when to write a thank you note, and who gets introduced first. Her rules provided guidance on how to navigate interpersonal situations with grace and respect.

While her classic tome is still in print, it no longer enjoys its wide acclaim. In the 21st century, the individual reigns supreme. Self-interested behavior is not only acceptable but fair game. Old fashion codes of conduct have been abandoned with little to replace them. The egregious behavior of our national politicians reflects this trend.

To protect the quality of our work day, we must manage the self-centered, unaware oafs inside and outside of the office whose demand for our time makes our lives miserable.

Ten Tips For Saying “No":

Below are tips and tips for saying “no" effectively to various types of colleagues, managers and vendors. Given different personalities, one size does not fit all. Responses must be tailored to the person and circumstances. In all these situations, a gracious, respectful response will increase the likelihood of protecting you from criticism and further unwanted requests.

In other words, think of good manners as a strategy, rather than a capitulation.

1. The Natterer: They talk compulsively, usually about some mindless dilemma of their own making. They are not interested in solving their problems, but rather in consuming your attention. Validate their concern, saying with a sympathetic smile, “It sounds like you have a real problem there. Good luck with that." Then return to your work. If they persist in pestering you, try, “Sorry, but I need to get this done." If that fails, stand up, and say, “Excuse me, I have to go." Smile, say no more, and leave.

2. The Office Operator: This office classic always has an agenda, and they want you to serve it. They come at you with an oily, “Hey! How are you?" They add an empty social comment, then get with their real purpose. “I hear you are buddies with [someone important to their cause]. Do you think you could ask them to..." This operator has built no political capital with you. Your response? “I'd like to help, but I have no dog in this hunt, and she knows it. You might try [name]."

3. The Passive Aggressive: They respond to your denial of their request with a sarcastic, “Oh, well, I guess you are super busy." Your best response is a level, “'Yes, I am." Resist biting on further remarks, it really won't do you any good.

4. The Digital Natterer: These people cannot end an online conversation, filling the air with rejoinders. “Yes, but can you believe..." It's up to you to close the conversation. “Hey, gotta go, or the bailiff will be at the door." Then stop answering. If it's important, they will try another channel. You can decide whether it's worth it to you.

5. The User: You may or may not know these people from outside your company. Either way, it's important to draw a boundary. “I'd liked to see you, but have no bandwidth. When I do, I'll let you know." If they come back, retain control of the conversation by repeating your position. Then end the exchange.

6. The Personalizer: No matter what you say, they hear any comment as a reflection on their self-worth. “No" is a rejection on their personhood. Preface any “no" by validating their worthiness. “I really appreciate you asking. Sounds like a great project. Unfortunately, I can't help with this one because of a screaming deadline on [project name]."

7. The Bully: These aggressive personalities succeed through intimidation. “No" can feel dangerous. After a healthy pause to break the intensity, you say, calmly, without a hint of hostility, “Sorry, good idea, but I can't help you with that." They don't expect that type of response and hate conflict. This works best when you add an objective business reason that does not reflect on them personally.

8. The Campus Pet: These people win a “yes" because they have gained support from the “right" people for their commitment to them and their own can-do attitude. They are also politely toxic. “No" to them must include a good business reason that keeps them looking good. “I don't have the bandwidth right now, but have you considered talking with [name]? They would be perfect for that."

9. The Debater: Unlike the bully who hits and runs, the debaters need to prevail. There is no winning except on their terms. Your best move is to not engage. If they start up, raise your hand and say, “Sorry, I can't get into this right now." Then stop talking.

10. The Needy Person: A variation on The Natterer, their requests are probably gratuitous. What they need is validation—something a workplace is not geared to provide. When the whining begins, gently say you can't help them, and wish them good luck.

This piece was originally published on June 4, 2017.

3 Min Read

7 Must-have Tips to Keep You Healthy and Fit for the Unpredictable COVID Future

With a lack of certainty surrounding the future, being and feeling healthy may help bring the security that you need during these unpredictable times.

When it comes to your health, there is a direct relationship between nutrition and physical activity that play an enormous part in physical, mental, and social well-being. As COVID-19 continues to impact almost every aspect of our lives, the uncertainty of the future may seem looming. Sometimes improvisation is necessary, and understanding how to stay healthy and fit can significantly help you manage your well-being during these times.

Tip 1: Communicate with your current wellness providers and set a plan

Gyms, group fitness studios, trainers, and professionals can help you to lay out a plan that will either keep you on track through all of the changes and restrictions or help you to get back on the ball so that all of your health objectives are met.

Most facilities and providers are setting plans to provide for their clients and customers to accommodate the unpredictable future. The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C. An enormous amount is on the table for this coming fall and winter; if your gym closes again, what is your plan? If outdoor exercising is not an option due to the weather, what is your plan? Leaving things to chance will significantly increase your chances of falling off of your regimen and will make consistency a big problem.

The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C.

Tip 2: Stay active for both mental and physical health benefits

The rise of stress and anxiety as a result of the uncertainty around COVID-19 has affected everyone in some way. Staying active by exercising helps alleviate stress by releasing chemicals like serotonin and endorphins in your brain. In turn, these released chemicals can help improve your mood and even reduce risk of depression and cognitive decline. Additionally, physical activity can help boost your immune system and provide long term health benefits.

With the new work-from-home norm, it can be easy to bypass how much time you are spending sedentary. Be aware of your sitting time and balance it with activity. Struggling to find ways to stay active? Start simple with activities like going for a walk outside, doing a few reps in exchange for extra Netflix time, or even setting an alarm to move during your workday.

Tip 3: Start slow and strong

If you, like many others during the pandemic shift, have taken some time off of your normal fitness routine, don't push yourself to dive in head first, as this may lead to burnout, injury, and soreness. Plan to start at 50 percent of the volume and intensity of prior workouts when you return to the gym. Inactivity eats away at muscle mass, so rather than focusing on cardio, head to the weights or resistance bands and work on rebuilding your strength.

Be aware of your sitting time and balance it with activity.

Tip 4: If your gym is open, prepare to sanitize

In a study published earlier this year, researchers found drug-resistant bacteria, the flu virus, and other pathogens on about 25 percent of the surfaces they tested in multiple athletic training facilities. Even with heightened gym cleaning procedures in place for many facilities, if you are returning to the gym, ensuring that you disinfect any surfaces before and after using them is key.

When spraying disinfectant, wait a few minutes to kill the germs before wiping down the equipment. Also, don't forget to wash your hands frequently. In an enclosed space where many people are breathing heavier than usual, this can allow for a possible increase in virus droplets, so make sure to wear a mask and practice social distancing. Staying in the know and preparing for new gym policies will make it easy to return to these types of facilities as protocols and mutual respect can be agreed upon.

Tip 5: Have a good routine that extends outside of just your fitness

From work to working out, many routines have faltered during the COVID pandemic. If getting back into the routine seems daunting, investing in a new exercise machine, trainer, or small gadget can help to motivate you. Whether it's a larger investment such as a Peloton, a smaller device such as a Fitbit, or simply a great trainer, something new and fresh is always a great stimulus and motivator.

Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine.

Just because you are working from home with a computer available 24/7 doesn't mean you have to sacrifice your entire day to work. Setting work hours, just as you would in the office, can help you to stay focused and productive.

A good night's sleep is also integral to obtaining and maintaining a healthy and effective routine. Adults need seven or more hours of sleep per night for their best health and wellbeing, so prioritizing your sleep schedule can drastically improve your day and is an important factor to staying healthy. Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine. This can help the rest of your day feel normal while the uncertainty of working from home continues.

Tip 6: Focus on food and nutrition

In addition to having a well-rounded daily routine, eating at scheduled times throughout the day can help decrease poor food choices and unhealthy cravings. Understanding the nutrients that your body needs to stay healthy can help you stay more alert, but they do vary from person to person. If you are unsure of your suggested nutritional intake, check out a nutrition calculator.

If you are someone that prefers smaller meals and more snacks throughout the day, make sure you have plenty of healthy options, like fruits, vegetables and lean proteins available (an apple a day keeps the hospital away). While you may spend most of your time from home, meal prepping and planning can make your day flow easier without having to take a break to make an entire meal in the middle of your work day. Most importantly, stay hydrated by drinking plenty of water.

Tip 7: Don't forget about your mental health

While focusing on daily habits and routines to improve your physical health is important, it is also a great time to turn inward and check in with yourself. Perhaps your anxiety has increased and it's impacting your work or day-to-day life. Determining the cause and taking proactive steps toward mitigating these occurrences are important.

For example, with the increase in handwashing, this can also be a great time to practice mini meditation sessions by focusing on taking deep breaths. This can reduce anxiety and even lower your blood pressure. Keeping a journal and writing out your daily thoughts or worries can also help manage stress during unpredictable times, too.

While the future of COVI9-19 and our lives may be unpredictable, you can manage your personal uncertainties by focusing on improving the lifestyle factors you can control—from staying active to having a routine and focusing on your mental health—to make sure that you emerge from this pandemic as your same old self or maybe even better.