When to Say No by Cindy Stradling CSL, CPC

Learning when to say no is one of the most important skills to learn for people who are trying to maintain a healthy work-life balance. It’s very easy to get caught up in trying to please everyone or feeling like you have to say yes to every request – but taking on too much can quickly lead to feelings of being overwhelmed and even burnout.

Saying no does not mean that you are just being difficult or uncooperative. Knowing your limits and having the confidence to say no when you don’t have the capacity is in the final instance an act of self-respect – and it eventually benefits everyone in the long run, including your employer.

Saying no simply means that you are being honest about what you can realistically handle. When you say yes to something that stretches you too thin, you risk not doing your best work or missing out on important personal time. On the other hand, saying no at the right time can help you focus on your priorities and maintain your energy for what truly matters.

The tricky part is how to say no without offending or disappointing others. It’s all about being clear, polite, and respectful. You don’t have to give a long explanation or feel guilty. A simple, honest response often works best.

You might, for example, say something like this: “I really appreciate you thinking of me, but I’m at full capacity right now and won’t be able to give this the attention it deserves.” or “Thanks for asking, but I need to focus on my current commitments and can’t take on anything new at the moment.”
Note that these responses acknowledge the request and express gratitude, while at the same time setting a clear boundary.

If you want to soften the no, you can offer an alternative or suggest revisiting the request later. For example: “I can’t help with this right now, but maybe we can look at it again next month?” or “I’m tied up at the moment. Isn’t there perhaps someone else on the team that could help?”

Remember, saying no is a way to protect your time, energy, and mental well-being. It allows you to be fully present and engaged in the commitments you do take on, rather than spreading yourself too thin. Over time, people will respect your boundaries and appreciate your honesty.

The big lesson here it that it’s fine to sometimes say no. In fact, it’s necessary. When you do, you’re not just saying no to a task—you’re saying yes to a healthy work-life balance and peace of mind. And that’s something everyone benefits from, including your loved ones and your career.