The Anti-burnout remedy: setting boundaries at work
Saying "yes" often feels natural, even gratifying. It can make us feel helpful, cooperative, and indispensable—a reliable team player in our personal and professional lives. But for mid-level women balancing career pressures, societal expectations, and a desire to prove themselves, saying "yes" too often can come at a steep cost.
When you say "yes" to every request, project, or favor, you may feel like you're making progress or earning approval. But over time, this habit can lead to burnout, resentment, and a lack of focus on what truly matters—your growth, priorities, and well-being.
Why Saying No is So Difficult
Many women in mid-level roles struggle with people-pleasing habits, imposter syndrome, and the pressure to excel. You’ve worked hard to get where you are, and proving yourself can feel like an ongoing requirement to stay relevant or valued. This makes saying "no" feel risky—it might seem like you're letting someone down, being perceived as difficult, or not pulling your weight.
But constantly agreeing to take on extra commitments, even when they clash with your career goals or personal well-being, doesn’t serve anyone in the long run. It leads to overextension and reinforces a cycle where others expect you to always prioritize their needs above your own.
The Power of Saying No
Learning to say "no" politely but firmly is a skill that can transform your career and personal life. It builds confidence, fosters respect in the workplace, and protects your energy for what truly matters. Saying "no" is not about being selfish—it’s about being intentional.
For example:
Can you take on this extra project? "I appreciate the opportunity, but I’m at capacity right now and want to ensure I deliver high-quality work."
Can you attend this last-minute meeting? "I’m unable to join today, but I’m happy to review the notes and provide input afterward."
Can you help with this task? "I can’t take that on at the moment, but I can suggest someone who might be able to assist."
Each "no" sets a boundary, communicates your priorities, and ensures you’re dedicating time and energy to what aligns with your career development goals.
Practical Steps to Start Saying No
If setting boundaries feels challenging, you’re not alone. Here are some steps to help you practice:
Get comfortable with the word: Start by saying "no" out loud to yourself. Practice different ways to phrase it so that it feels natural when the moment arises.
Be honest and direct: There’s no need for elaborate excuses. A simple, “I’m not available,” or “That won’t work for me right now,” is enough.
Ask yourself key questions: When faced with a request, pause and ask:
Does this align with my priorities?
Am I saying yes out of obligation or guilt?
What will I have to sacrifice to say yes?
Remember your agency: You don’t need to justify your decisions to everyone. Saying "no" is your right, and using it strategically shows you value your time and expertise.
Frame it positively: Saying no can also mean saying yes to yourself. When you decline a request, you create space for opportunities, rest, and growth that truly matter to you.
Reclaim Your Power and Focus
Saying "no" isn’t just a protective measure—it’s a tool for empowerment. It enables you to focus on what adds value to your life, prioritize your career growth, and build meaningful relationships that respect your boundaries.
For mid-level women struggling with boundary setting, work-life balance, or feeling the need to prove themselves, this shift is especially critical. When you stop overcommitting and start setting boundaries, you’re not only protecting yourself from career burnout—you’re setting an example for others.
So the next time you’re asked to take on something that doesn’t align with your career advancement plan, remember: saying no is an act of self-respect. It’s a declaration of your priorities and an essential step toward a career and life that feel fulfilling, intentional, and yours.