If a boss or co-worker asks you to take on more work but you're not sure you can honor the commitment, it's best to learn now how to say no firmly and politely, writes leadership expert Steve Keating. Some strategies for saying no include being honest and direct about your current workload or situation and proposing an alternative, such as offering to help at a later date or suggesting someone else who may have the capacity, Keating advises.

Put it into practice: It can be most challenging to say no to your boss, Keating notes, but suggests being honest about your workload and asking to have your tasks prioritized before taking on the extra work. Keating also recommends practicing saying no with a friend or in front of a mirror so you'll be more comfortable saying it when the time comes.

Leaders can promote career development with employees by cultivating personal relationships on a daily basis, writes Julie Winkle Giulioni, author of "Promotions Are So Yesterday." Leaders should take time to engage employees year round with honesty, curiosity, empathy and patience instead of merely checking off boxes during annual performance reviews, Winkle Giulioni writes.

Put it into practice: Take small steps to strengthen relationships with employees rather than jumping into heart-to-heart conversations. "It's about the behavior that's demonstrated day in and day out that sends the signal of respect, interest and support," Winkle Giulioni writes.

Generation Z workers approach email messages with a more relaxed attitude than other generations by including emojis, memes and multiple exclamation points, which can throw off some older workers. Kate Walker, an HR consultant, said Gen Z should just make sure that other people can understand what they're trying to say to avoid looking unprofessional.

Put it into practice: Gen Z isn't afraid to be themselves at work, which can lead to more engaged employees. "A lot of Gen Zs really appreciate just coming to work as themselves, and not having to put on a persona," said Celine Chai, CEO and co-founder of NinetyEight, a Gen Z creative agency.

US Olympic sprinter Noah Lyles, who won a gold medal in the 100-meter sprint, has talked openly about his limiting beliefs and posted on social media after the race a list of his challenges, including asthma, ADD, depression and anxiety, but said they do not define him and encouraged fans with three words, "Why Not You?" "I hope everyone who has seen and shared [Lyles'] words remembers that even someone who is truly the best in the world has faced setbacks and challenges," says psychologist and executive coach Lauren Appio.

The Arizona Cardinals will be offering its Club Level fans a new menu this football season: A "burrito" featuring a cotton candy wrap filled with Skittles, Mini M&M's, Fruity Pebbles and other sweet treats. Club members can also enjoy chicken tenders coated with crushed Flaming Hot Cheetos, and those not inclined to take such risky culinary adventures can browse the vegan, vegetarian and gluten-free menu.

Saying no is a tricky thing, especially when your boss (or even a good friend) comes calling for a favor or even to give you a challenging project that might advance your career. If you are already overwhelmed with work, you may still take on the extra load, which can cause resentment at best and burnout at worst.

Steve Keating offers a better approach. He recommends several ways to politely and firmly convey your no. Even with a boss, you have the right of refusal, but Keating recommends asking them to prioritize your tasks for you. Does the new assignment take precedence, or can it come after you complete other duties? Ask them to be clear, and you should be clear about your current workload. They may not know how much you're already doing!

As Keating notes: "The ability to say no when no needs to be said is an absolute superpower. It is freeing. It is life-changing. Learn to say no, and  you'll soon be saying yes to amazing opportunities that you never had time for before."

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