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I hear all incoming requests and rely honestly on my ability to perform the requested tasking. If it's something that I simply cannot fit into my existing workload, I state that, but if I can, I will. That being said, if it's something I cannot swing, I present options that could allow for completion of the requested tasking whether that be additional personnel assignment or shifting of priority for my other obligations. There are only so many hours in a day, so sometimes something has to give. That's par for the course when leading multiple projects and programs.
I’ve gotten much better at it mid career
I feel comfortable saying no and setting boundaries at work, but there are definitely companies where that is not OK.
I told a coworker "no" one time when she asked if she could talk to me about an assignment. My reasoning was that she was actually trying to do someone else's work. I would help the actual responsible person and if my colleagues wanted to shadow that was fine, but I was going to participate in cutting someone out of their own job.
I got lectured over the "incident" by our common manager. Our manager explained to me that he didn't like the third person very much and was trying to force and he wanted to highlight her weaknesses.