Interested in more careers-related content? Check out our new weekly Work Life newsletter. Sent every Monday afternoon.

The email subject line says, “Quick favour?” You open it to find a request to join yet another committee, even though your calendar is already a grid of overlapping meetings.

But saying yes feels like the right move – a way to be supportive, visible and well-liked. A few hours later, your manager drops by asking if you could “just help out” on a project that’s behind schedule. You agree before you’ve even had time to think. Not long after, the question of how you’ll fit it all in starts nagging at you.

When yes becomes your default, it can quietly erode your focus, energy and even your reputation. The ability to say no effectively isn’t about being uncooperative. It’s about protecting your time so you can deliver on the commitments that matter most. And do so in a way that keeps relationships strong.

Why “saying no” matters

In the short term, saying yes feels easier. It avoids conflict, creates goodwill and gives you a boost of being seen as helpful. But over time, an overextended schedule can lead to missed deadlines, lower-quality work and mounting stress. When you’re stretched too thin, the very relationships you were trying to protect can suffer.

Boundaries aren’t about closing yourself off. They’re about making sure you have the capacity to say yes to the right things – the projects that align with your assigned priorities, your strengths and your professional growth. By learning to decline strategically, you’re not just preserving your time, you’re demonstrating you make thoughtful choices, which builds respect and positions you as someone who delivers reliably.

Common mistakes when saying no

Most professionals trip up not because they say no, but because of how they say it. A flat or abrupt refusal can feel dismissive and damage rapport. Overexplaining can sound defensive. Or even worse, open the door for the other person to push back. Agreeing reluctantly, then resenting the commitment, often leads to underdelivering. And the “delay and hope it disappears” tactic almost always backfires, leaving you seen as unreliable.

Avoiding these pitfalls starts with preparation. When you have a clear sense of your priorities and the language to decline respectfully, you can protect your time while keeping trust intact.

Five techniques for protecting your time without burning bridges

Lead with appreciation

Begin by acknowledging the importance of the request. This sets a positive tone and shows respect for the person asking. For example, “I appreciate you for thinking of me for this project. It sounds like an important initiative.” A sincere opening makes it easier for the other person to hear your “no” without feeling dismissed.

Be clear and concise

Avoid long justifications that invite debate. A short, direct statement prevents confusion. Saying “I can’t take this on right now because my focus needs to stay on our client rollout,” signals that you take your existing commitments seriously.

Offer an alternative

A constructive “no” should include a solution. Suggest a different timeline, a resource or another person who could help. When “I can’t join the committee this quarter,” is followed up with “But I’d be happy to review the draft proposal in April,” you maintain goodwill while protecting your bandwidth.

Handle pushback with calm repetition and alternatives

If someone persists, calmly restate your position and offer another route forward. Try “I understand this is urgent, but I can’t commit fully right now. If we can move the deadline, I can take it on next month. Otherwise, I suggest looping in Maria, who’s worked on similar projects.” This keeps the focus on solutions rather than conflict.

Build your ‘no’ muscle gradually

Confidence grows with practice. Start small. Decline a lower-stakes request and notice the outcome. Over time, you’ll see that most people respect a clear, professional boundary. This makes it easier to say no when the stakes are higher.

By setting boundaries with clarity and respect, you protect your own priorities while reinforcing a culture where time is valued and commitments are honoured.

The payoff of setting boundaries

When you set boundaries well, the benefits ripple far beyond your own workload. You gain the time and mental space to focus on high-priority work, which improves your results and your reputation for delivering.

Your colleagues learn they can count on you to be clear and realistic about commitments, which builds trust rather than straining relationships. Over time, this approach signals that your time and expertise are valuable and it encourages others to treat them as such. The ultimate payoff isn’t just fewer overcommitted days but a more respectful, focused workplace for everyone.

Merge Gupta-Sunderji is a speaker, author, mentor to senior leaders, and the chief executive officer of the leadership development consultancy Turning Managers Into Leaders.