With the overwhelming number of tasks that compete for our daily attention we’re asked to do more in a day than can usually be accomplished in 24 hours.

While there are a lot of best practices for managing your time and attention, there is one skill that can literally mean the difference between sanity and crippling stress: saying no. And yet, people continually tell us that simply saying no is perhaps the hardest conversation they face. They’re afraid turning down requests will harm their reputation, their opportunity for advancement, or damage their relationships. So, they continue to say yes and in the process let everyone down—especially themselves.

But there’s a better way.