Saying yes is often easier than saying no, but in the long run it can sometimes make things harder. Saying yes to one thing also means saying no to another thing. We say yes because as humans we are wired to please, and because we link saying yes to giving us opportunities, so it's often our default.

So why should you say no sometimes to requests at work? Saying no can actually raise your brand and your value because you are making it scarce. Economics tells us that scarcity can lead to demand. By saying no sometimes, you also permit yourself the full amount of time and energy that you need to be successful. 

Here are some examples of where saying no at work could be helpful:

1. When saying yes to one thing means saying no to something else. 

Think about what you cannot do, when you say yes to something else.

2. When it isn't your job. 

This is controversial one, productive people are not bound by their job descriptions. But when you do someone else's job, you can't focus on your own.

3. When you're saying no to avoid FOMO.

Getting involved in too many things will ultimately lead to burnout. Use careful judgment about what deserves your time and energy.

If saying no is difficult, try starting by saying 'no for now'. Remember that saying no does not always need a justification either.