Before you say yes to one more thing

Could you just review this, collect that, or join one quick call? Nothing sounds unreasonable on its own. Together, the small additions have filled every gap in your day.

Check what you have already promised, including work nobody else can see. A spare ten minutes on the calendar may be the only time you have left to eat or travel.

At work, try “I can take this on if we move the other deadline. Which is the priority?” At home, discuss what can wait or be shared.

You might answer one question instead of taking over the project. Be clear about the limit so that a narrow offer does not silently become responsibility for the whole task.

You can care about a request and lack room for it. An honest answer gives the other person better information than a rushed yes you cannot realistically fulfill.