7 Scripts to Push Back on Overwork (Without Sounding Difficult or Unprofessional)

Most people don’t burn out because they’re weak or uncommitted. They burn out because they never learned how to say, “This is too much,” in a way that doesn’t sound angry, dramatic, or disloyal.

So they say nothing. They stay late. They absorb more. And eventually, they shut down.

You don’t need a perfect boundary speech. You just need language that’s honest, professional, and still human. Here are seven scripts you can adapt when work keeps asking for more than you can give.

1. When You're Given More Work Than You Can Take On

Old response: “Sure, I’ll get it done.” (While panicking internally.)
Try this instead:
“I can take this on. Which project would you like me to delay or hand off so I can give this the attention it deserves?”
This keeps you helpful, but reminds people your capacity isn’t infinite.

2. When the Deadline Is Unrealistic

Old response: “I’ll try.”
Try this:
“To meet that deadline, I would need to set aside other responsibilities. Is the priority speed or quality on this one?”
You’re not refusing—you’re asking them to choose.

3. When You Keep Getting Pulled Into “Quick Questions”

Old response: “No problem!”
Try this:
“I want to help. I’m working on something that needs focus—can I circle back at ___?”
Saying no to interruptions makes space for real work.

4. When You’re Expected to Always Be Available

Old response: “Text me if you need me.”
Try this:
“After 6 p.m., I’m offline unless it’s urgent. If it’s something that can wait until morning, email works best.”
Clear communication beats silent resentment.

5. When You’re Volun-told for Yet Another Committee or Task Force

Old response: “If no one else wants to, I’ll do it.”
Try this:
“I care about this work, but I’m at capacity. If you still need me involved, something else will need to come off my plate.”

6. When Someone Drops a Task on You at the Last Minute

Old response: “I’ll make it work.”
Try this:
“I can do that, but not by today. I can have it to you by ___, or I can help you find someone who’s available sooner.”

7. When You Feel Guilty for Saying No At All

Internal script to practice:
“I am not failing—this is me choosing to stay healthy enough to keep doing good work.”
If you only change one thing, let it be this: boundaries aren’t barriers. They’re oxygen.

Not Sure How Burned Out You Really Are?

Before you assume “this is just how it is,” get a clear picture of where you stand.

Two-minute burnout screening here: MyBurnoutTest.com

Want More Language, Tools, and Support?

This kind of communication is built into The Burnout Hub—video lessons, downloadable scripts, reflection prompts, and leadership tools you can use with your team.

You can explore it here:
https://www.myburnouthub.com/learn-more

Or if your organization needs training, a keynote, or a workshop on burnout and moral distress, my speaking availability is here:
https://patrickriecke.com/live-presentations