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There are times when I just have to say no to something, and it's just unavoidable. There are only so many hours in the day, and I can't always take on something extra. It's a little scary the first time you do it, but it's worth it, after a while people essentially get trained and know they can't exploit your good nature.
This was a lot more of an issue for me early on in my career, which I think is the case for most people. I thought that working myself to the bone was the only way to get ahead. It took me a long time to recognize that I was letting people walk all over me and getting nowhere for it. I'm a lot better about saying no now.