Hi there, it’s Jill!

Today, let’s talk about something that makes many of us uncomfortable: how to say “No” in a working environment.

Many people worry that saying no will damage relationships, close doors, or make them seem unhelpful. I’ve felt that hesitation myself, even when I had every reason to say no, only to swallow the words when the moment came.

Today, I’ll share why saying no is not just okay, but necessary — and practical steps to help you say it with confidence and care.

We often fear being perceived as unhelpful if we say no, but the reality is:

✅ Saying no helps clarify mandates and responsibilities.
✅ It prevents you from taking on unreasonable tasks that drain your energy.
✅ It creates space for you to propose alternative solutions that work better for everyone.

Over the years, I’ve realized that saying “No” is often exactly what we need to do to collaborate better with others. It helps set clear boundaries, protect your energy, and maintain healthy, sustainable working relationships.

And remember, you are your own best advocate!

Here are some practical steps.

It’s often difficult to say no because the consequences of saying yes aren’t immediately clear. We choose to go with the flow to avoid the conflict.

Before you agree to a request, pause and ask:

For example, if accepting an urgent but non-mandatory request means sacrificing your weekend repeatedly, it may be time to draw a boundary.

A reminder: saying no is an ability you’ve had since childhood. As adults, we still have the option to say no when it’s needed.

The key is to express it constructively and with confidence.

Before you say no, take a moment to understand why the other person is making the request. Knowing their motivation helps you find a solution that respects both your boundaries and their needs.

Once you understand:

1️⃣ Accept the reasonable parts, decline the unreasonable.

Example: A colleague asks you to work over the weekend to meet their deadline.

You could say: “Thank you for trusting me with this. I understand it’s a tight timeline, but I have other commitments this weekend. My Monday morning is flexible, though, and I’d be happy to review your slides to ensure the storyline is clear. Would that help?”

2️⃣ Accept with conditions.

If the request is from your manager or team lead, and if your workplace offers flexibility, you might say:

“I can help this weekend if needed, but would it be possible to take a day or two off to rest once the project wraps up? I want to ensure I’m maintaining sustainable energy while meeting our goals.”

✅ It keeps the conversation gentle by considering the other person’s needs

✅ It stays firm by protecting your boundaries and priorities

✅ It builds trust by showing you are solution-oriented, not dismissive

Remember: Sometimes it’s not just what you say, but how you say it.

Here are a few phrases to keep handy:

These templates allow you to maintain professionalism while clearly expressing your boundaries.

Saying “No” is not about shutting down opportunities or being unhelpful — it’s about ensuring you can contribute your best while respecting your own well-being.

By practicing how to say no with clarity and kindness, you will:
✨ Protect your energy
✨ Build trust with colleagues
✨ Foster healthier, more sustainable working relationships

Remember, you are allowed to advocate for yourself, and you do not need to feel guilty for setting boundaries.

Wishing you confidence and clarity in your journey,

— Jill

Founder of Anchor Growth Newsletter

ChatGPT is a superpower if you know how to use it correctly.

Discover how HubSpot's guide to AI can elevate both your productivity and creativity to get more things done.

Learn to automate tasks, enhance decision-making, and foster innovation with the power of AI.

Download the free guide.