If your calendar is full of “quick requests” and constant context switching, you’re not alone. In this episode, Peter Green and Richard Lawrence explore why saying no at work is so hard—and how to do it well. They share five practical, research-backed ways to protect focus and maintain trust: Purpose – Use a clear team purpose as your filter for incoming requests. Goals – Anchor decisions to aligned commitments, not personal priorities. Flow – Protect attention and energy to finish meaningful work. Decision Rights – Clarify who decides what, so refusals aren’t personal. Stewardship – Reframe “no” as an act of service to your commitments. Along the way, they reference organizational psychology research on attention residue, goal-setting, role clarity, and empowered refusal—and share practical ways to translate those findings into daily team habits. Listen to learn how to stop reacting, focus on what matters, and say no gracefully. Full transcript and links: https://www.humanizingwork.com/research-backed-ways-to-say-no-without-being-a-jerk/