Figuring out how to say “no” at work is a challenge unto itself. Before you even get that far, though, you have to determine if you should say “no.” When would refusing work hurt your career, and when is it a healthy use of your boundaries that could actually help your productivity? Here’s how to figure it out.

Why say “no”?

Declining to help is hard to do. You could feel pressured by your boss, or worry that not picking up extra work reflects badly on you. Those are valid reasons, but saying “no” to optional tasks can also help your productivity, as it frees you up to do the work you’re actually supposed to be doing.

Research published in the Journal of Graduate Medical Education recommends making a to-do list to be more productive—but also declining when someone asks if they can add something to that list. The researchers identified dangers of saying “yes” too often, including becoming overcommitted and doing your necessary work badly as a result.

How to decide if you should say “no”

When someone tries to get you to take on new work, instead of focusing on what the impact might be on them if you don’t help, you need to be a little selfish—which doesn’t make you a bad employee. By giving yourself the chance to focus entirely on your own tasks, you’re really being a better worker. Researchers recommend asking yourself these questions:

Does the request fit with your career goals?Would the work use your skills?What is the long-term benefit of this work? Could it lead to other work that is more closely related to your goals?What is the timing of this work? Does it need to be done within a week, a month, or can it be done more long term when you may have more time?Can you be involved in part of the work but not all?Are you able to give up another responsibility in order to take on the new request?Is the requestor someone who is your supervisor or who can influence your career?Would saying “no” jeopardize other parts of your job or career goals?

By practicing viewing all potential new work through this lens, you’ll get more adept at putting yourself and your work first and eventually be able to decline or accept new work on the spot—which is also key for productivity and time management.

Further reading

Interested in reading more from the experts on how to do solid team-based work and be productive for and by yourself? Try these books: