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[00:00.71] Every Monday at 2 p.m., he plans the task he is most likely to delay finishing.

[00:08.94] And to keep from becoming too busy, he even sets his daily activities, like walking his dog and eating lunch.

[00:20.62] If workers have a hard time saying no, they can write down what to say beforehand.

[00:30.72] And it can also help to say it out loud.

[00:35.76] Cara Houser is a workplace engagement coach.

[00:41.34] She says workers do not always have to explain themselves when turning down a request.

[00:49.58] They can simply explain they are not available, thank the person for asking, and suggest when they might be available.

[01:01.00] Amber Krasinski grew up in a working-class environment where saying "no" to a manager could mean losing pay.

[01:11.36] As the founder of marketing company IvyHill Strategies, Krasinski worries that she will lose business if she turns down a project.

[01:23.85] So, she often says “not yet” when one more project is too much.

[01:32.08] “That phrase has helped me through a lot of situations,” she said.

[01:42.17] When asked for help, workers may want to agree immediately.

[01:48.28] However, when faced with a new work request, it can be better to take time before answering.

[01:57.31] Use the time to consider such things as workload, energy level, and interest.

[02:05.28] Israa Nasir is a psychotherapist in New York.

[02:10.33] She suggests that workers pay attention to the activities and interactions that leave them feeling tired or stressed.

[02:22.28] Those kinds of events can be put on a “No List” to be dealt with later.

[02:28.65] Experts say that just because mobile devices can keep people connected to work all the time, they do not have to interfere with a person’s non-working life.

[02:46.19] For example, Nasir said she found herself checking email far too often on weekends.

[02:54.42] So, during weekends, she moved the Gmail app from her iPhone’s homepage to the second page.

[03:05.05] This extra step helped her avoid checking her email.

[03:11.15] Experts also suggest using an email signature as another tool to manage expectations.

[03:19.66] This tool can include more than just your name and contact information.

[03:25.50] You can also use it to let others know your working hours or upcoming vacation plans.