How to say ‘no’ when you’re at capacity

“When your to-do list is already bursting at the seams, this one keeps it polite while making it crystal clear that you’re at capacity,” says McLean. “You’re not shutting them down, you’re showing a willingness to collaborate by giving them options. It also puts the responsibility back on them. If they want it done, something’s got to give – and it doesn’t have to be you.”

Try saying: “I’d love to help with that, but my day is completely packed. If it’s urgent, I can reprioritise something else or we can look at a later deadline.”

How to say ‘no’ when you want to set boundaries with a boss

According to McLean, this response is perfect for when you’re expected to be permanently available. “This is direct, firm and completely reasonable. You’re not apologising (because you don’t have to); you’re stating a fact. And by making it a rule rather than a one-off excuse, you’re setting an expectation that sticks,” she says.

Try saying: “I make a point of logging off at 6pm. If it’s urgent, let’s pick this up first thing tomorrow.”

How to say ‘no’ when a task doesn’t align with your goals

Sometimes, a manager will ask you to take on something that you don’t want to do because it doesn’t interest you or align with your objectives. “It’s very normal to worry that an extra project will mean you can’t work on your personal goals, which may impact pay increases and/or bonuses,” explains Elma O’Reilly, HR expert and founder of Parallel London. “In times like this, it’s important to stay clear on your objectives, and explain in a reasoned and calm manner why you believe you may not be the person for the task at this time.”

Try saying: “Could we discuss how this will impact my personal goals? I don’t want to lose track of them as I am making great progress to get them over the line by Q1 as agreed.”

8 easy ways to say “No, I’m not doing that” at work in a professional and pleasant manner