Running on empty? Stop overcommitting before it’s too late.

Those yeses are draining your energy and potential

Original image by Manfred Hofferer via pexels. Modified by Author.

You’re mentally exhausted. Your body battery has been running low. You might also be dealing with a chaotic overwhelm or be in an utterly burned out state.

Then, an exciting opportunity or new request came your way. Despite knowing better, you find yourself saying, “Sure, I can do that!”

You say “yes” because you don’t want to miss out on this opportunity, or you feel like you’re obligated in some way. Regardless of whatever reason you tell yourself, you know you’ll find a way to make it work.

But then reality hits… You’re already stretched too thin.

You’re juggling too much, dropping balls, and not showing up in the way you’d hoped. You conveniently “forgot” about your other priorities, existing commitments, and that long list of things you still have to do.

That one “yes” turns into a commitment that eats into your personal time, forces you to sacrifice quality to get it done, or, worst case, one that you can’t fully honor.

This is the entrepreneurial equivalent of “avoid saying something you’ll regret later when you’re angry.”

In anger, it’s possible to speak before thinking and say things you don’t mean.
In burnout, you’re likely to overpromise before careful consideration and easily commit to things you can’t handle.

In either emotional state, the outcome is the same… regret.

The burnout promise quicksand

When you’re burned out, your decision-making skills are impaired and skewed. You’re operating from a place of exhaustion, scarcity, or FOMO. You tell yourself:

• “I’ll make it work somehow.”

• “It’s just one more thing. I can handle it.”

• “If I don’t say yes, I might lose momentum or fall behind.”

But what happens? You unintentionally overpromise and underdeliver:

• That “one more thing” stretches your already-limited energy even thinner, edging you closer to a breaking point.

• Prior commitments start to slip through the cracks, and you have to clean up that “mess” after.

• More stress weighs heavily on you as you pile on more guilt, shame, or frustration. Because in this process, you are not only letting others down, but you are also letting yourself down.

That mental and emotional quicksand becomes a trap that takes more time and additional effort to pull yourself out of.

That’s when you kick yourself, wishing you didn’t say “yes” in the first place. You know there’s no one else to blame because you are the one who got yourself here.

Overpromising hurts more than it helps

When you overpromise, you might think you’re helping your business, your audience, or your goals. But in reality, you’re eroding trust—both with yourself and with others.

• With others: Overcommitting often leads to rushed work, missed deadlines, or a watered-down version of what you originally intended. It’s not fair to your audience, clients, or collaborators to give them less than your best.

• With yourself: Overpromising chips away at your confidence and sense of integrity. Each time you stretch yourself too thin, you reinforce the belief that you can’t handle it all (which isn’t true!!)

And let’s be honest, the people who truly value your work and energy would much rather you say “no” than say “yes” and then fall short.

Burnout is the enemy of good decisions

When you’re burned out, you’re not thinking clearly. You have blinders on and are trying to make decisions from survival mode, not alignment. It’s like trying to see a clear path forward through a heavy fog—you’re guessing from a lack of clarity and a state of uncertainty.

This is why burnout and overpromising go hand in hand!

When you’re depleted, everything feels urgent, and your boundaries are weakened. You convince yourself you have to do more, even when “more” is the very thing that’s keeping you stuck.

Saving yourself from that burnout promise quicksand

The key to escaping this trap is simple but powerful: Don’t make promises when you’re burned out.

Give yourself the time, space, and permission to pause, reflect, and ask:

1. Am I saying “yes” because it’s in alignment—or because I’m afraid?
   Be honest. FOMO or falling behind is never a good reason to commit to something.

2. Do I have the time, energy, and focus to deliver on this promise?
   Saying “yes” isn’t just about time. It’s about the quality of your presence and energy. Remember, you are putting your wellbeing and reputation on the line here!

3. What are the obvious and potentially hidden costs of adding this to my plate?
   Every “yes” is a “no” to something else. Make sure you’re saying yes to the right things and using no’s to protect your time, energy, and other priorities in business and life.

4. What would it look like to say no respectfully?
   Remember, a kind, thoughtful “no” is better than a half-assed, overcommitted “yes.” Your integrity matters more than the temporary discomfort of turning something down. Your “no” gives that other person the opportunity to find someone else who has the ability to better deliver on that “yes”.

Focus on less but better

Saying “no” isn’t just a boundary. It’s a gift to yourself and others.

When you commit to fewer things, you create space to do those things exceptionally well. That’s where your magic lies—showing up fully present and aligned, not stretched thin and resentful.

Because here’s the truth: more isn’t always better. Sometimes, it’s just more burden and weight that you didn’t need to sign up for in the first place.

So the next time you’re tempted to overpromise, take a deep breath and give yourself the time and space to thoughtfully make a proper decision. Remind yourself that you’re not in competition with anyone else’s timeline or to do list. Your energy is your most precious resource, and it deserves to be protected!

Honor your commitments (and yourself) by choosing less but better. You’ll not only avoid the regret of overpromising when you’re burned out, but you’ll build a foundation of trust, integrity, and sustainable growth.

And THAT is the kind of success that feels good from the inside out.

USEFUL JOURNAL PROMPTS

Look back at moments you wish you had said “no” and recall the reasons you convinced yourself that it was a good idea prior. What can you learn from those past experiences that can help you make better, more sustainable decisions going forward?

P.S. If you’ve ever said “yes” when you were already at your limit, tap the ❤️ as a reminder to honor your energy next time. Share or restack this post to help someone else avoid the burnout promise trap and protect what truly matters.