No is Enough!

Send us a text

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/

Episode Transcript

(00:04):
Hey friends.
Welcome to the Enter Sparkpodcast.
I'm your host, Casey Caton.
If you're looking to hearstories of transformation and
personal growth, this podcast isfor you.
My guest and I will be sharingthose sparking moments that has
changed the mental living a morefulfilling authentic life.
I'm so excited for you to heareach unique story.

(00:24):
So sit back, relax, and let'sget started.
Hey friend.
Welcome back to the Enter Sparkpodcast.
This is your host, Casey Taton.
This is a shower Sprinkle on.
No, no, no, no.

(00:48):
When is the last time you let nobe a full sentence?
I just got back from theinfinite Yes.
Retreat.
It was Kathy Heller's retreatand.
Susie Moore was one of the guestspeakers and she says, no, you

(01:10):
should probably go look themboth up.
'cause they're both absolutelyamazing.
Susie Moore says no to so manythings.
And it was one of the things shesaid.
And it's something that I alsosay no.
And then I go into anexplanation of why I can't do
something or why I can't dowhatever.
No is a complete sentence.

(01:30):
So today I'm just here to sayit's okay to say no.
Look at your day and look howmany yeses.
Like start writing them downwhen you say yes to something
and when you say no to it.
And what does it feel like inyour body?
What is it telling you?
Some of us are so used to, Iwouldn't guilty of just saying

(01:51):
yes and being like, oh, but Ireally 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 overexplainwhy I can't go do something.
And the truth is, is I can sayno.

(02:12):
And thank you for the endinvite.
No, but thanks for thinking ofme.
Or I can just say, no.
I don't owe an explanation, anover explanation of anything.
I actually did this, so afterSusie Moore spoke, we were
walking on the beach last nightand I was with my friend Julie,

(02:37):
a couple other ladies, but meand Julie were walking along
just practicing it.
Like, what does it feel like tosay no to somebody?
Just say no and continuewalking.
Susie Moore does it soamazingly, and she just says,
no.
I can't even do it in heraccent, but you'll have to go
follow her'cause she is so cuteand so powerful.
So Julie and I were walking downthe beach and she would ask me a

(03:00):
question and I'd say no.
And a couple times we wouldcatch ourselves, no.
Like, that sounds amazing, butno thank you, or no.
And then we started talking andhaving 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 excuseof why a reason, excuse reason,

(03:23):
whatever you wanna call it, ofwhy we can't do something or why
we're saying no.
And it can be just because wesimply don't want to or because
we're simply tired.
So it was a really funexperience for us to just walk
down the beach and just say itto each other and realize how
many times.

(03:44):
We say no and continue on, andhow many times we say yes, but
we're like, why did I just sayyes after that?
I don't really wanna do that.
I have a hundred other things todo that, but I feel like I need
to go do that.
So today your challenge is seeif you can say no to somebody,

(04:06):
just no or no thank you, butreally, no, you don't need to
explain.
So you could say no thank you.
If you're not comfortable justsaying No.
No, but thank you.
No, but thanks for thinking ofme.
If you're comfortable justsaying no, that's perfect as
well.
Also see how many times you sayyes, and if you really mean

(04:30):
that.
Yes.
And see if you can feel it inyour body, because we just say
yes.
It just rolls outta our mouthand we just step and we're like,
why did I just say that?
So I challenge you, can you sayno today?
And how many yeses do you saythat you don't really mean yes

(04:55):
to?
Such a powerful conversation?
Such a good realization, andreally it's really freeing when
you just start saying, no, no.
So simple.
Yet we make it so d difficult.

(05:15):
Um, you can hear my cat meowing.
I just told her No, you're gonnahave 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, andlet me know how it feels and
what you thought of it.

(05:36):
Thanks for tuning in.
Thank you for tuning intoanother episode.
I hope today's story inspiredyou to embrace your own journey
of growth and change.
Remember, transformation isn'talways easy, but it's always
worth it.
If you enjoyed this episode, besure to subscribe.
Share it with a friend, andleave a review.
If you found something thatsparked you in this episode and

(05:58):
may spark a friend, I encourageyou to go share with them.
If you have your own story youwould like to share, I would
love to hear it.
So please reach out to me.
Until next time, friends, gohave some fun and let those
sparks lie.