The Courage to Say No

Eliminating Noise: The Most Underrated Superpower

This episode explores how eliminating noise—mental, digital, physical, and relational—can be one of the most powerful actions for reclaiming peace, clarity, and productivity. In a world overloaded with distractions, learning to say no and prioritize what truly matters is a radical, life-changing skill. Drawing from essentialist thinking and practical personal experiences, this conversation offers tangible steps for identifying noise and removing it to make space for intentional living.

The Real Cost of Saying Yes
Every yes carries hidden no's. Each commitment, task, or favor accepted often steals time and energy from more important goals. This episode explains how saying yes to one thing means saying no to ten others—often without realizing it.
Types of Noise That Distract and Drain
Noise isn’t just sound—it's everything that crowds mental and emotional bandwidth. From the hum of digital notifications to unfinished house projects and emotional overcommitments, the discussion breaks down four types of noise: physical, digital, mental, and relational.
Living by Design, Not by Default
Inspired by the book Essentialism by Greg McKeown, this episode highlights the importance of intentional decision-making. It covers how to move from “I have to” to “I choose to,” and the value of editing life rather than constantly adding to it.
The Three-List Declutter Strategy
An actionable method is introduced for sorting life’s tasks into three buckets: must-dos, nice-to-haves, and noise. This simple framework helps identify what truly adds value—and what to let go.
The Danger of Good-Looking Distractions
Not all noise is obviously bad. Some things look productive or enjoyable but dilute focus. Through the Warren Buffett 5/25 rule, the episode challenges listeners to eliminate even good goals if they aren’t in the top five.
Takeaways:
Eliminating noise doesn’t mean rejecting life—it means choosing the life that matters most. Peace and clarity come from removing what's unnecessary to make room for what truly moves the needle. Whether it's unsubscribing from emails, offloading technical responsibilities, or redefining priorities, the process begins with awareness.
This episode encourages listeners to take just one small step: say no, delegate, delete, or simply pause. Silence and focus are not luxuries—they're tools for living a meaningful, less chaotic life. The power lies not in doing more, but in doing the right things with presence and purpose.

https://startwithsmallsteps.com/the-underrated-superpower-of-eliminating-noise/

Jill’s Links
https://abetterlifeinsmallsteps.com

https://www.youtube.com/@startwithsmallsteps
https://www.buymeacoffee.com/startwithsmallsteps
https://twitter.com/schmern
Email the podcast at jill@startwithsmallsteps.com

By choosing to watch this video or listen to this podcast, you acknowledge that you are doing so of your own free will. The content shared here reflects personal experiences and opinions and is intended for informational and inspirational purposes only. I am not a licensed healthcare provider, psychiatrist, or counselor. Any advice or suggestions offered should not be considered a substitute for professional medical or mental health advice. You are solely responsible for any decisions or actions you take based on this content.