Every Monday at 2 p.m., he plans the task he is most likely to delay finishing. And to keep from becoming too busy, he even sets his daily activities, like walking his dog and eating lunch. 

每个星期一下午2点，他计划任务最有可能推迟完成。 为了避免变得太忙，他甚至进行了日常活动，例如walking狗和吃午餐。

If workers have a hard time saying no, they can write down what to say beforehand. And it can also help to say it out loud. 

如果工人很难说不，他们可以事先写下话。 而且这也可以大声说出来。 

Cara Houser is a workplace engagement coach. She says workers do not always have to explain themselves when turning down a request. They can simply explain they are not available, thank the person for asking, and suggest when they might be available. 

Cara Houser是一名工作场所的参与教练。 她说，在拒绝请求时，工人并不总是必须解释自己。 他们可以简单地解释它们不可用，感谢该人的询问，并建议他们何时可用。 

Amber Krasinski grew up in a working-class environment where saying "no" to a manager could mean losing pay. As the founder of marketing company IvyHill Strategies, Krasinski worries that she will lose business if she turns down a project. 

Amber Krasinski在一个工人阶级的环境中长大，对经理说“不”可能意味着失去薪水。 作为营销公司Ivyhill Strategies的创始人，Krasinski担心如果她拒绝了一个项目，她会失去业务。

So, she often says “not yet” when one more project is too much. “That phrase has helped me through a lot of situations,” she said. 

因此，当另一个项目太多时，她经常说“还没有”。 她说：“这句话帮助我度过了很多情况。

”When asked for help, workers may want to agree immediately. However, when faced with a new work request, it can be better to take time before answering. Use the time to consider such things as workload, energy level, and interest.

当被要求寻求帮助时，工人可能想立即达成共识。 但是，面对新的工作请求时，最好花时间回答。 利用时间来考虑工作量，能量水平和兴趣等事情。

Israa Nasir is a psychotherapist in New York. She suggests that workers pay attention to the activities and interactions that leave them feeling tired or stressed. Those kinds of events can be put on a “No List” to be dealt with later.

以赛亚纳西尔（Israa Nasir）是纽约的心理治疗师。 她建议工人关注活动和互动，使他们感到疲倦或感到压力。 这些事件可以列入以后要处理的“无列表”。

Experts say that just because mobile devices can keep people connected to work all the time, they do not have to interfere with a person’s non-working life.

专家说，仅仅因为移动设备可以使人们一直保持连接工作，因此他们不必干扰一个人的不工作生活。

For example, Nasir said she found herself checking email far too often on weekends. So, during weekends, she moved the Gmail app from her iPhone’s homepage to the second page. This extra step helped her avoid checking her email. 

例如，纳西尔说，她发现自己在周末经常检查电子邮件。 因此，在周末，她将Gmail应用程序从iPhone的主页移到了第二页。 此额外的步骤帮助她避免检查电子邮件。

Experts also suggest using an email signature as another tool to manage expectations. This tool can include more than just your name and contact information. You can also use it to let others know your working hours or upcoming vacation plans. 

专家还建议使用电子邮件签名作为管理期望的另一种工具。 该工具不仅包括您的姓名和联系信息。 您也可以使用它来让他人知道您的工作时间或即将到来的假期计划。