No is Enough!

When’s the last time you let “no” be a full sentence?

In this Shower Sprinkle, I dive into the simple yet powerful practice of saying no—without guilt, apology, or a long-winded explanation. Inspired by wisdom from Susie Moore and insights from the Infinite Yes Retreat with Cathy Heller, this episode is a reminder that your boundaries are sacred and your energy is precious.

I share real-life moments of practicing “no” in everyday conversations, the freedom that comes from releasing over-explanations, and the importance of noticing where your yeses and nos come from. Do they align with your body and your truth—or are they automatic responses born from guilt or obligation?

✨ Inside this episode:

• Why “no” really is a complete sentence
• How over-explaining drains your power
• A simple challenge to track your yeses and nos
• The surprising freedom that comes from saying no with ease
• How to honor your truth without guilt

This is your invitation to pause, notice, and embrace the bold simplicity of no.

You can find me at:
https://www.instagram.com/cataton/
https://www.facebook.com/casey.taton/

You can find what sparks me at:
https://www.facebook.com/share/g/1AgeRtyojY/
https://www.instagram.com/lmbdcelebrations/

Music by: Jason and Ashley Scheufler
Artwork by: https://www.instagram.com/graphx_ink/

Transcript

0:04

Hey friends. Welcome to the Enter Spark podcast. I'm your host, Casey Caton. If you're looking to hear stories of transformation and personal growth, this podcast is for you. My guest and I will be sharing those sparking moments that has changed the mental living a more fulfilling authentic life. I'm so excited for you to hear each unique story. So sit back, relax, and let's get started. Hey friend. Welcome back to the Enter Spark podcast. This is your host, Casey Taton. This is a shower Sprinkle on. No, no, no, no. When is the last time you let no be a full sentence? I just got back from the infinite Yes. Retreat. It was Kathy Heller's retreat and. Susie Moore was one of the guest speakers and she says, no, you should probably go look them both up.'cause they're both absolutely amazing. Susie Moore says no to so many things. And it was one of the things she said. And it's something that I also say no. And then I go into an explanation of why I can't do something or why I can't do whatever. No is a complete sentence. So today I'm just here to say it's okay to say no. Look at your day and look how many yeses. Like start writing them down when you say yes to something and when you say no to it. And what does it feel like in your body? What is it telling you? Some of us are so used to, I wouldn't guilty of just saying yes and being like, oh, but I really don't wanna do that. But I just said, yes. Or I do the opposite and I say, no, but or no because, and I feel like I need to overexplain why I can't go do something. And the truth is, is I can say no. And thank you for the end invite. No, but thanks for thinking of me. Or I can just say, no. I don't owe an explanation, an over explanation of anything. I actually did this, so after Susie Moore spoke, we were walking on the beach last night and I was with my friend Julie, a couple other ladies, but me and Julie were walking along just practicing it. Like, what does it feel like to say no to somebody? Just say no and continue walking. Susie Moore does it so amazingly, and she just says, no. I can't even do it in her accent, but you'll have to go follow her'cause she is so cute and so powerful. So Julie and I were walking down the beach and she would ask me a question and I'd say no. And a couple times we would catch ourselves, no. Like, that sounds amazing, but no thank you, or no. And then we started talking and having a conversation about how we're like. No, I have a call today, or no, I have this like how we always think we have to give an excuse of why a reason, excuse reason, whatever you wanna call it, of why we can't do something or why we're saying no. And it can be just because we simply don't want to or because we're simply tired. So it was a really fun experience for us to just walk down the beach and just say it to each other and realize how many times. We say no and continue on, and how many times we say yes, but we're like, why did I just say yes after that? I don't really wanna do that. I have a hundred other things to do that, but I feel like I need to go do that. So today your challenge is see if you can say no to somebody, just no or no thank you, but really, no, you don't need to explain. So you could say no thank you. If you're not comfortable just saying No. No, but thank you. No, but thanks for thinking of me. If you're comfortable just saying no, that's perfect as well. Also see how many times you say yes, and if you really mean that. Yes. And see if you can feel it in your body, because we just say yes. It just rolls outta our mouth and we just step and we're like, why did I just say that? So I challenge you, can you say no today? And how many yeses do you say that you don't really mean yes to? Such a powerful conversation? Such a good realization, and really it's really freeing when you just start saying, no, no. So simple. Yet we make it so d difficult. Um, you can hear my cat meowing. I just told her No, you're gonna have to wait a minute for dinner anyway. This is my shower. Sprinkle. We are going to eat dinner. I'm gonna go feed my cat dinner. But thank you for listening. I challenge you no and yes, and let me know how it feels and what you thought of it. Thanks for tuning in. Thank you for tuning into another episode. I hope today's story inspired you to embrace your own journey of growth and change. Remember, transformation isn't always easy, but it's always worth it. If you enjoyed this episode, be sure to subscribe. Share it with a friend, and leave a review. If you found something that sparked you in this episode and may spark a friend, I encourage you to go share with them. If you have your own story you would like to share, I would love to hear it. So please reach out to me. Until next time, friends, go have some fun and let those sparks lie.