What to Say When You Say No
Last week I talked about the importance of saying no when you’re overwhelmed, overextended, or both — especially at this busy time of year. Saying no can definitely be liberating, but articulating it effectively and comfortably is an art. Here are some examples to empower you when you need to set those boundaries and prioritize your mental well-being. Feel free to make them your own and use them in the coming weeks. You’ve got this!
Work Commitments: When work is piling up, and you’re asked to take on more, be assertive: “I appreciate the opportunity, but my plate is full right now. I want to give my best to each task, and taking on more would compromise the quality of my work. Can we revisit this after I’ve completed my current projects?”
Social Invitations: Politely declining social invitations is okay. Setting reasonable boundaries is a signal you respect yourself and others. You can say, “Thank you for thinking of me! Unfortunately, I have other commitments this weekend. I’d like to catch up with you soon, though. Can we get something on the calendar for early January?”
Volunteer Requests: If you’re asked to volunteer for another school event or community project, say, “I value what you do, especially… [and add something personal]” or “The organization is really important to me because…[and add something personal] but my schedule is quite packed at the moment. I won’t be able to commit this time. Let’s explore ways I can contribute in the future when my calendar allows.”
Family Gatherings: If you’re feeling stretched thin with multiple family events and you simply can’t commit to all of them, say, “I’d love to join, but this week is hectic for me. Let’s plan something for next month when things settle down.”
Personal Time: When you need a day off for yourself, communicate it clearly, whether at work or elsewhere: “I need a day to recharge and won’t be available tomorrow. I hope you understand, and I appreciate your support.”
Remember, saying no is not about closing doors; it’s about preserving your mental health and ensuring you can bring your best self to the things that matter most. You’ve got the strength to set boundaries — use it to cultivate a life that aligns with your well-being. You deserve it.
