How to say no: 6 tips to politely decline — Workplace Science Platform (2024)

A quick guide to saying no, respectfully, at work and in your personal life.

Sometimes, saying no is the best thing you can do for your wellbeing.

Saying no helps you to:

  • Protect your boundaries

  • Avoid resentment

  • Be honest with others

  • Focus on what’s important to you

  • Manage competing priorities

But saying no can also feel uncomfortable, right? With a bit of practice and preparation, it can feel much easier. Here are six simple tips.

1. Practice

Say ‘no thank you’ out loud to yourself in the car, in front of the mirror, in the shower. This will help you build these words into your muscle memory.

Here are a few variations to practice:

  • Thanks for thinking of me. I can’t right now/I can’t make it/I can’t attend.

  • I’m at capacity right now, so I will decline. Thanks for understanding.

  • No, not at this time.

2. Keep it simple

Resist the temptation to over-explain your reasons for saying no. Keep your response simple and clear.

3. Delay if you’re unsure

If your knee-jerk reaction is to say yes immediately, respond with: “can I get back to you?”.

4. Be gracious

Rejection is always much easier to handle when it’s clear the person saying it has no bad feelings.

A friendly smile and simple ‘thank you’ can make a world of difference – it shows the other party that you appreciate their offer and helps to smooth over any negative feelings.

5. Offer an alternative (if you want)

Maybe you like the person or their idea, but you can’t make it that day – or you like the day and the person, but not the event. Suggest catching up some other time or doing something else.

6. Practice kind self-talk

Remind yourself it’s perfectly OK to say no. You have a right to protect your wellbeing and live according to your values.

How to say no: 6 tips to politely decline — Workplace Science Platform (2024)

FAQs

How do you respectfully decline to answer? ›

“ If it's a genuinely nice person, friend, or acquaintance say, “Thank you for asking, but it's not something I wish to talk about right now. It's a kind of raw subject with me, but maybe in the future it won't be.

How to say no without saying no professionally? ›

50 ways to nicely say "no"
  1. "Unfortunately, I have too much to do today. ...
  2. "I'm flattered by your offer, but no thank you."
  3. "That sounds fun, but I have a lot going on at home."
  4. "I'm not comfortable doing that task. ...
  5. "Now isn't a good time for me. ...
  6. " Sorry, I have already committed to something else.
Jul 31, 2023

How to professionally say no to a task? ›

7 tips to help you politely (and professionally) say no
  1. Know your workload. Before you can decide whether to say yes or no, you need to know your current workload. ...
  2. Lead with positivity. ...
  3. Politely and clearly decline. ...
  4. Explain why. ...
  5. Offer a different solution. ...
  6. Be consistent. ...
  7. Practice empathy.
Feb 9, 2024

How to professionally say no to a request? ›

Here are a few variations to practice:
  1. Thanks for thinking of me. I can't right now/I can't make it/I can't attend.
  2. I'm at capacity right now, so I will decline. Thanks for understanding.
  3. No, not at this time.
Dec 16, 2023

How to reject professionally? ›

How to politely decline a request
  1. Understand the reason for the request. ...
  2. Brainstorm several solutions. ...
  3. Firmly, but gently, decline the request. ...
  4. Give a reason for declining the request. ...
  5. Offer alternative resolutions. ...
  6. As a last resort, ask for help. ...
  7. Turning down a meeting. ...
  8. Saying no to a project.
Jul 1, 2024

How to say no in a smart way? ›

Example phrases to help you say no
  1. “May I take a day to get back to you?” ...
  2. “I can do it for you this time, but I can't do it for you every time. ...
  3. “It does not [or will not] work for me to ... ” ...
  4. “I can't, but here's another option for you.” ...
  5. “It's not good for me now, but let's look ahead in our calendars.” ...
  6. “Sorry, no.”
Aug 4, 2021

How do you say no politely without explanation? ›

30 examples of nice ways to say no
  1. "I appreciate the offer, but I have other commitments right now."
  2. "Thank you for thinking of me, but I'm unable to help this time."
  3. "I'm flattered you asked, but I need to focus on my own tasks."
  4. "Unfortunately, I can't fit this into my schedule at the moment."
Aug 12, 2024

How do I professionally say I'm not interested? ›

  1. "Thank you for considering me, but I must respectfully decline." ...
  2. "I appreciate your interest, but unfortunately, I'm unable to commit at this time." ...
  3. "I understand where you're coming from, but I don't think it's the right fit for me."
Sep 6, 2024

How to say no assertively? ›

These include keeping it brief, being clear, and being honest. There are some different ways to say “no”. These include the direct no, the enquiring no, the raincheck no, the reasoned no, and the broken record no.

How do you say no to plans without sounding rude? ›

Thanks for thinking of me. However, I'm not able to. I'm sorry, I'm not able to fit this in. Unfortunately, I already have plans.

How to say no gracefully in business? ›

10 Useful phrases for declining with no specific reason
  1. I wish I could make it work. ...
  2. Apologies. ...
  3. Sorry, I can't make this work now. ...
  4. I wish I could help you with that.
  5. Unfortunately, I can't help you with that now. ...
  6. I'd rather not get involved in another project at the moment.
  7. Unfortunately, it's not a good time.
Mar 9, 2022

How do you reject gracefully? ›

Be straightforward about the future. If you don't want to leave the door open for a next ask, be clear. State your reason and then stop talking. Say: “I appreciate your request but I have other priorities and can't take on the extra work.”

How do you firmly but politely say no? ›

I'm not comfortable with that, but I appreciate the offer.” (Honest and polite.) “I can't commit to that right now, but I'll think about it.” (Non-committal but not entirely closed off.) “I'm committed to another project with a tight deadline. Perhaps next time?” (Specific and leaves future opportunities open.)

What is a word for politely decline? ›

abjure, abstain, avoid, balk, bypass, demur, desist, disapprove, forbear, forgo, gainsay, nix, refrain, renounce, reprobate, repudiate, shy, spurn. Weak matches. beg to be excused, don't buy, not accept, not hear of, not think of, pass on, send regrets, turn down, turn thumbs down. verb as in lessen, become less.

How do you politely not answer? ›

In most situations, you should not have to give information you are uncomfortable giving. The most direct way to do this is to simply say that you will not answer the question. However, even though you are saying "no," you can still do it politely. I'm sorry, but I'd prefer not to say.

How do you politely respond to a decline? ›

Show some gratitude. Thank the employer for letting you know their decision and for their time and consideration. Demonstrate your genuine interest in the position. Express your disappointment, but keep it brief and maintain a positive tone.

How do you politely decline without giving a reason? ›

Rather than giving a detailed explanation for why you cannot attend their party, you can be diplomatic. “As excited as I was when I received your invitation, I am disappointed that I have plans for the same night. I know your party will be a huge success, and I regret I cannot attend to enjoy it with you.”

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