Ep 162 - Why You Can't Say No at Work (And What It's Costing You)

If you've ever found yourself completely overwhelmed, running on empty and wondering how you got here, this episode is for you. We're exploring why so many leaders struggle to say no. Not because they're weak or disorganised, but because saying yes is what got them where they are. Understanding how this pattern forms is the first step to changing it. We get honest about what this really looks and feels like from the inside, including the gap between how capable you appear to everyone else and how stretched you actually feel. If any of this sounds familiar, you're not alone, and there are things you can do. Key points from this episode Why saying yes early in your career works against you later — and how it stops being a strategy and becomes your identity The "invisible yes" — work that lands on your plate that you never actually agreed to What it really costs you to keep saying yes to everything, including your career progression Why pushing back feels so hard when you've always been the reliable one First steps to take if you recognise yourself in this episode Timestamps 00:00 Introduction and Episode Overview 00:47 Why Saying Yes Feels Good Early in Your Career 03:00 When Yes Stops Being a Strategy and Becomes Your Identity 06:00 What This Really Looks Like Day to Day 09:00 High Achievers Don't Give Themselves Permission to Struggle 11:00 The Cost of Always Finding a Way Through 14:00 The Invisible Yes — and Why It Matters 16:00 Practical First Steps: Pause, Reflect and Reassess 19:30 Why Asking for Help Is Part of the Solution 22:30 When It's Time to Consider Coaching 23:30 Link to Episode 82 and Close Useful Links Episode 82 Connect with Pam on LinkedIn: https://www.linkedin.com/in/pamelalangan/ Connect with Jacqui on LinkedIn: https://www.linkedin.com/in/jacqui-jagger/ Follow the Catalyst Careers LinkedIn page for career tips and advice Interested in working with us? Get in touch about career or leadership development, outplacement workshops or recruitment support via the Catalyst Careers website