Overcommitment on the job can be draining. If you're absolutely strapped, learn to say no to supervisors who suggest more projects, potential clients who want your services, or colleagues who ask for favors you can't possibly give.
Recognize that you have the right to refuse a request.
2
Say no politely but directly and firmly. If you cannot offer help, don't mislead the person by hedging with "maybe" or "I'll think about it."
3
Offer to help the person in another way that is more feasible for you, if you can.
4
Ask if a deadline can be extended, if time constraints are the problem.
Tips & Warnings
You don't have to provide a reason for saying no. Offering a reason might only encourage the asker to challenge your reason and ask again ' leading to more discussion and trouble than you anticipated.
It becomes easier to say no the more often you say it.
Think about why you are unwilling to say no. Do you fear anger or rejection from others? Are you reluctant to say no because you like feeling indispensable?
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When you do end up refusing somebody, it makes the other person realize that your time is valuable, too; he/she should think before asking you again!