Saying no can be real work

Benjamin Franklin tracking progress on his virtues. Asterisks indicate when he violated a virtue.
Source: “The Autobiography of Ben Franklin,” Part II, page 39

From a recent James Clear 3-2-1 Newsletter:

If you’d like to get better at saying no, try this:

Keep a list of things you say no to. Whenever you ignore a distraction or turn down an opportunity, add it to the list. As the list grows, you begin to feel a sense of accomplishment for your ability to say no and remain focused on what matters.

Turn each no into an achievement.

I had been thinking along the same lines, but about temptations.  Losing weight, for instance, seems to be more about saying no to a late night snack, or a second helping, or double-sized order, than it is about 800-meter repeats on the track.  

Saying no to taking part in gossip or belittling conversation is important.

Saying no to intrusive thoughts is the real highlight, real "work" of many forms of meditation.

But often, saying no isn't marked or celebrated in the same way that "getting in a workout" is recorded.  Saying no to the Oreo is left unremarked... and is often as hard as lacing up the Nikes.

In Ben Franklin's habit tracker, you mark when you FAIL to do something.  (In the website where I found the image above (journalinghabit.com) the phrase "violated a virtue" is used.). And it's easy to track each violation -- a dot for each Oreo!  But, I also like the idea of marking when you do resist something that is better to leave alone.