Have you ever taken on an extra work project even though your plate was already full? Or agreed to volunteer for a community event when you barely had time to breathe?

If this sounds familiar, you might be a people pleaser. And while being helpful and reliable are wonderful qualities, constantly overcommitting can leave you feeling exhausted, overwhelmed, and even resentful.

Why Do We Overcommit?

For many of us, saying “yes” is almost automatic. We want to be seen as dependable. We don’t want to disappoint others. And, let’s be honest—sometimes we convince ourselves we can do it all (spoiler: we can’t).

But overcommitting comes at a cost. It leads to burnout, stress, and less time for what truly matters. So, how can we break the cycle?

Tips to Stop Overcommitting (Without Feeling Guilty)

Pause Before Saying Yes

Instead of answering immediately, give yourself time to think. Try saying, “Let me check my schedule and get back to you.” This simple pause helps you make a mindful decision instead of committing out of habit.

Set Clear Priorities

Know what matters most—at work and in life. If a request doesn’t align with your goals or values, it’s okay to say no. Protecting your time is not selfish; it’s necessary.

Practice Saying No (Gracefully)

“No” doesn’t have to be harsh. Try:

• “I’d love to help, but I’m at full capacity right now.”
• “I can’t take that on, but I appreciate you thinking of me.”
• “I’m not available for that, but here’s another option.”

The more you practice, the easier it gets!

Watch for Overcommitment Red Flags

Feeling constantly rushed, stressed, or resentful? Those are signs you’re saying yes too much. Pay attention to how you feel when you agree to things—if it’s immediate dread, that’s your cue to step back.

Give Yourself Permission to Rest

You don’t have to earn rest by being busy all the time. You deserve time to recharge, spend with loved ones, or just do nothing. Saying no to overcommitment means saying yes to your well-being.

Protect Your Time, Protect Yourself

Being a team player and showing up for others is great—but not at the expense of your own peace. The next time you feel the urge to overcommit, take a deep breath, check in with yourself, and remember: your time is valuable, and you get to choose how to spend it.

Are you working on breaking the people-pleasing habit? I’d love to hear what’s helping you!

Wishing you the best!