When you’re feeling pulled in too many directions at once, one obvious solution is to stop saying “yes” to every request you receive. But it can be tough, especially if you’ve built your reputation on being a “can-do” sort of worker.

Here’s how to break the cycle without compromising your career prospects:
• Examine your attitude. What are you afraid of when you say no? The answer will help you understand what drives you: the approval of others, the desire to prove yourself, the need for control, or whatever. Once that’s clear in your mind, you’ll be able to set priorities more effectively. What kind of control do you really have, if you’re too busy to get things done?

• Discipline yourself. As with any other habit, resisting the urge to say yes calls for self-discipline and control. Teach yourself to pause before answering a request. Remember that you have other responsibilities. Think through the implications of a positive response before committing yourself.

• Offer an alternative. Instead of saying no outright, make some kind of counteroffer: “I can’t lead that task force, but I’d be happy to look at the final report before you submit it.” This lets you contribute without tying your hands.

• Negotiate. See whether you can delegate or eliminate something from your to-do list in exchange for saying yes. You’ll free up some time, and the other person will realize just how much you’ve got on your plate.