4 Tips to Help You Say No to Requests and Manage Your Workload
Many ADHD professionals find themselves in situations where they feel pressured to please others, often leading to overcommitment and potential burnout. It’s crucial to take a moment before saying yes to any new requests or projects, especially when a manager catches you off guard. Here are four practical tips to help you pause and think before you commit, ensuring you maintain your energy levels and well-being.
1. Ask for Time to Think
When faced with a request or a new project, don’t hesitate to ask for time to consider it. A simple phrase like, “I need to check my schedule and think this over. I’ll get back to you by [specific time],” can give you the necessary pause to evaluate whether you can realistically take on the task. This not only shows you are thoughtful about your commitments but also allows you to avoid saying yes on the spot, which can lead to unnecessary stress later on.
2. Have a Polite No Ready
Having a pre-prepared phrase to politely decline a request can be a game-changer. It removes the pressure of having to come up with a response on the fly. For instance, you might say, “Thank you for thinking of me, but I won’t be able to take that on right now.” This way, you can assert your boundaries without feeling guilty about disappointing others. Remember, saying no doesn’t mean you’re letting someone down; it means you’re prioritising your own well-being.
3. Consider Your Interest Level
Before agreeing to any new task, ask yourself, “Is this project interesting to me?” If the answer is no, think about how difficult it might be to overcome the initial barriers to get started. The less interest you have in a task, the more challenging it will be to stay motivated and engaged. This can lead to frustration and further drain your energy, so it’s essential to choose projects that genuinely align with your interests and passions.
4. Assess Your Personal Standards
When considering a new project, reflect on your personal standards and the quality of work you aim to deliver. If you take pride in doing everything at a high level, ask yourself, “What will be the operational cost of taking on this extra project?” Consider the time, energy, and resources it will require. Will it compromise your ability to meet your existing responsibilities? By evaluating the potential impact on your workload and performance, you can make a more informed decision about whether to say yes or no.
Setting Boundaries for Last-Minute Requests
If you have a manager or colleague who frequently gives you last-minute requests, it’s important to set clear boundaries. Approach them and communicate how you need to be approached for new tasks. You might say, “I appreciate that you think of me for these tasks, but I need some time to consider how they fit into my current workload. In the future, if you could give me a heads-up before assigning new projects, I can respond more effectively.” This way, you establish a mutual understanding that allows you the necessary time to evaluate whether you can take on additional work without feeling overwhelmed.
Conclusion
Learning to pause before saying yes to new requests is an essential skill for ADHD professionals. By implementing these four tips, you can better manage your commitments, protect your energy levels, and ultimately reduce the risk of burnout. Remember, it’s perfectly acceptable to prioritise your well-being and make thoughtful choices about your workload.