Episode Summary
In this episode of The Better Workday Podcast, Niamh Moynihan explores one of the biggest workplace challenges—how to say no without guilt, stress, or damaging relationships.
Many professionals feel pressured to say yes to everything, fearing judgment, missed opportunities, or job security risks. However, overcommitting leads to burnout, reduced productivity, and loss of control over priorities.
In this episode, you’ll learn:
- Why saying no is so hard (and why we fear it)
- The hidden cost of always saying yes
- Practical strategies to decline requests while maintaining strong relationships
Key Takeaways:
Why Saying No Feels So Hard
- Fear of being seen as unhelpful or difficult
- Worry about missing career opportunities
- Concerns about job security, especially in new roles
- Social pressure to conform—many of us are raised to say yes to opportunities
The Cost of Always Saying Yes
- Overcommitment leads to stress and underperformance
- Creates a cycle of expectation—people expect you to always say yes
- Loss of control over priorities—saying yes to others often means saying no to yourself
How to Say No Without Damaging Relationships
- Pause Before Responding: Avoid automatic yes responses by taking time to assess.
- Ask Clarifying Questions: Determine urgency, impact, and alternatives.
- Reframe the Opportunity: Assess if saying no is about fear or genuine workload.
- Be Direct and Honest: Provide clear, concise reasons without over-apologising.
- Offer an Alternative (If Possible): Suggest a smaller way to help.
- Set Boundaries with Confidence: Communicate your limits to manage expectations.
- Handling Pushback: If your no is challenged, restate it firmly or seek support.
Challenges in Hybrid & Remote Work
- Declining requests in writing can be tricky—practice clear and respectful wording.
- Pre-prepared responses can help maintain professionalism and confidence.
Practical Tips from the Episode:
- Use phrases like “Let me check my workload and get back to you” to avoid knee-jerk yes responses.
- Instead of saying, “I’m too busy,” offer a clear reason: “I have three high-priority deadlines this week.”
- If possible, propose an alternative: “I can’t take this on, but I can review the final draft.”
- Practice saying no in person, on calls, and in writing to build confidence.
- If you receive pushback, calmly restate your reasoning or escalate if necessary.
The next time someone asks for your time, pause before responding and assess whether saying yes aligns with your priorities. If not, practice saying no with confidence.
If this episode resonated with you, share it with a colleague or friend who could benefit from setting better boundaries at work.
Until next time, stay well and have a better workday!
Related Resources:
Download Niamh's List of Clarifying Questions
Read the Blog: How to Say No at Work Without Feeling Guilty
Episode 14 | How do I manage busy periods at work?
Listen to The Better Workday Podcast on Spotify
Listen to The Better Workday Podcast on Apple Podcasts
Subscribe to the YouTube Channel