I said no to a client today, and guess what? I don’t feel guilty about it.
It wasn’t easy, this is one of my favorite clients, and the people-pleaser in me almost jumped at the chance to say yes. But when she made her request, I looked at my to-do list, my calendar, and my energy levels and realized… I just couldn’t take it on.
Instead of letting guilt creep in or trying to squeeze 25 hours into my day, I took a deep breath and said no. And for the first time in a long time, it didn’t feel like the end of the world. It felt… empowering.
Saying no is a skill I’ve been working on for the most part of this year, and while I still struggle sometimes, moments like this remind me why boundaries matter. They protect my peace, preserve my energy, and ensure that when I do say yes, it’s with my whole heart, not out of obligation.
So if you’re like me, juggling multiple priorities and battling the occasional pang of fear and guilt when you say no, this one is for you.
I’ve curated 10 boundary-setting scripts to help you say no with confidence, grace, and a touch of humor😂.
1. “I really appreciate you thinking of me, but I can’t commit to this right now.”
Scenario: A colleague asks you to take on a last-minute project.
Why it works: It’s like saying, “Hey, you’re awesome for asking, but I can’t be your superhero today.”
Let’s paint the picture: Your phone buzzes with a notification. You see the request and, instead of sweating bullets, calmly type: “Thanks so much for reaching out! I can’t swing it right now.” Then, you close your laptop like a boss.
Golden nugget: Sometimes, saying no is like canceling plans you don’t regret it once it’s done.
Friendly chuckle: “No” is a complete sentence. Add “thank you” to soften the blow, and you’re golden
2. “This sounds like an amazing opportunity, but I have to pass to focus on my priorities.”
Scenario: A friend wants to collab on a project, but your calendar looks like a game of sudoku .
Why it works: It gives them a compliment sandwich: “Love this idea, but nope.”
Let’s paint the picture: Your planner is full to the brim. You stare at it, sigh, and think, “If I add one more thing, my brain might explode.” So you tell them the truth with a cherry on top.
Golden nugget: Opportunities are like buses, another one will come along. Your peace is irreplaceable.
Friendly chuckle: Your to-do list isn’t a buffet, you don’t have to sample everything.
3. “I’d love to help, but my plate is already full at the moment.”
Scenario: A coworker asks for a favor, and your workload feels like Thanksgiving dinner, minus the stretchy pants.
Why it works: Everyone gets the “full plate” metaphor, and it’s hard to argue with.
Let’s paint the picture: Your imaginary work plate is piled high with work, self-care, family commitments, and maybe a little dessert. Adding one more thing would make it topple over. You smile and politely pass.
Golden nugget: Full plates are a sign of abundance, not failure. You’re not slacking, you’re prioritizing. A full plate means no space for extras, respect your limits.
Friendly chuckle: If your plate had wheels, it’d be a runaway shopping cart.
4. “I’m honored you asked, but I need to take some time for myself to recharge.”
Scenario: A friend asks for help, but you’ve got a date with your couch and a cozy blanket.
Why it works: It’s heartfelt and reminds them (and you) that rest isn’t optional, it’s essential.
Let’s paint the picture: You’re wrapped in a fuzzy robe, book in hand, sipping tea. You smile at the request and think, “Not today, friend. Not today.” Then, you send your beautifully worded no and dive back into your downtime. Don’t you like it?
Golden nugget: Rest is as productive as work. Recharge now, so you can slay later.
Friendly chuckle: You can’t pour from an empty cup, but you can drink tea from it.
5. “I can’t take this on right now, but let me recommend someone who might be able to help.”
Scenario: A client asks for something beyond your bandwidth.
Why it works: You say no while handing them a Plan B, making you the boundary queen/king.
Let’s paint the picture: You pass the baton like an Olympic relay runner, except the baton is the client’s project, and your teammate is someone who actually has the time.
Golden nugget: You’re not a vending machine, you can’t dispense solutions 24/7.
Friendly chuckle: “Boundaries” is just another word for “I’m not a magician, but here’s a good backup trick.”
6. “That’s not something I can commit to, but I really hope it works out for you.”
Scenario: Someone wants you in a meeting that’s not necessary.
Why it works: It’s polite, supportive, and screams, “This meeting could’ve been an email.”
Imagine this: You look at the invite, imagine sitting through it, and then hit decline with a calm yet decisive, “Thanks, but no thanks.”
Golden nugget: Every unnecessary meeting you skip adds 15 minutes back to your life. Saying no to what doesn’t serve you makes room for what does.
Friendly chuckle: You can cheer from the sidelines without being dragged onto the field.
7. “Thank you for thinking of me! I’m at capacity right now, so I’ll have to decline.”
Scenario: A volunteer opportunity comes up, but you’re already juggling more balls than a circus clown.
Why it works: Gratitude softens the no while making it clear your plate is already overflowing.
Let’s paint the picture: Your to-do list looks like Jenga, one more thing, and it’s game over. You smile, politely bow out, and take a deep breath of relief.
Golden nugget: “No” today means a better “yes” tomorrow.
Friendly chuckle: Saying no is like hearing Maria Caries voice on Christmas morning, it sparks joy
8. “I’d love to join, but I already have plans to rest and recharge this weekend”
Scenario: A friend invites you out, but your social battery is at 2%.
Why it works: It shows love while drawing a firm line: you can’t pour from an empty cup.
Let’s paint the picture: You’re halfway through a Netflix series, sipping your favorite drink. You send the sweetest no, then hit “play.”
Golden nugget: FOMO fades. Burnout doesn’t.
Friendly chuckle: Who needs nightlife when you’ve got “bedlife”?
9. “This isn’t something I can take on, but I’ll be cheering you on from the sidelines.”
Scenario: A colleague wants moral support, but your bandwidth is thinner than a paper napkin.
Why it works: You’re supportive without overcommitting, it’s a win-win.
Let’s paint the picture: You’re the cheerleader on the sidelines, pom-poms in hand, shouting encouragement. You’re not in the game, but your support is loud and clear.
Golden nugget: Rooting for others doesn’t mean benching yourself.
Friendly chuckle: “Rah-rah” doesn’t mean “run-ragged.”
10. “I want to give this the attention it deserves, but right now, I don’t have the bandwidth to do that.”
Scenario: A client requests a rushed deliverable.
Why it works: It values quality over speed, protecting both your sanity and your reputation.
Here’s the vibe: You look at your workload and think, “Do it fast, or do it right? I choose right.” So you politely tell the client no and save yourself the stress.
Golden truth: You’re not a robot. Your work takes time, and that’s okay.
Friendly chuckle: Overworking yourself isn’t a flex, it’s a recipe for disaster.
Boundaries are Self-Love in Action
Setting boundaries might feel awkward at first, but it’s the ultimate form of self-care. Learning to say no isn’t just about setting boundaries, it’s about reclaiming your time, energy, and peace of mind.
It’s a skill that takes practice, especially when it’s with people you care about or clients you admire. But here’s the thing, every no you say to what doesn’t align with your capacity is a yes to something that does.
So, the next time guilt tries to creep in, remind yourself that boundaries aren’t walls, they’re bridges to a healthier, more balanced version of you. Saying no doesn’t make you selfish or unkind, it makes you self-aware and intentional.
And let’s be real, would you rather say yes out of guilt and end up overwhelmed, or say no with confidence and show up as your best self when it truly matters? Exactly.
Now it’s your turn! which of these scripts will you try first? Or have you mastered the art of saying no already? Let’s chat about it, I’d love to hear your experiences!
Your Psychology Friend,
JD