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Could we revisit this next week?" Offer an alternative: "I can’t take this on, but Alex has the skills and may be available." Limit your scope: "I can contribute one section of the report, but not the entire project." Connect to priorities: "I need to focus on our top priorities to meet deadlines, so I can’t commit to this." Delegate with collaboration: "Let’s split the task - I’ll handle the analysis, and you can draft the summary." Every time you decline or delegate with intention, you reduce pressure, protect energy, and create space for what truly matters in both work and personal life