3 ways to push back against time pressure ?

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Time pressure can be ?? a double-edged sword. On one hand, it can push us to rise to the occasion. But often, that pressure can leave us feeling backed into a corner.

It’s one of those sneaky forces that can trick us into making hasty decisions—ones that often come at the expense of our own needs. I’m talking about a coworker who suddenly needs an “urgent” favor that requires you to stay late. Or a vendor pushing you to sign on the dotted line right now to secure that “special” deal. Sound familiar?

And for women, the pressure goes beyond tight deadlines. Societal norms often expect women to be more accommodating and agreeable than men, adding another layer of pressure to say “yes” when we’d rather say “no.” When time pressure and societal expectations collide, it’s a surefire recipe for stress and burnout.

But, as Steve Jobs wisely said, “Your time is limited, so don’t waste it living someone else’s life.” In other words, don’t let anyone else’s urgent demands dictate how you spend your precious time.

Here’s the empowering truth: You can slow down, reclaim your time, and make thoughtful decisions that align with your priorities.

Still feeling like you can’t resist the pressure to please? Try these techniques to assert yourself and set boundaries when time pressure comes knocking:

Quick Confidence Tips to Respond to Time Pressure:

1. Embodied: Sleep on it. One of my best tricks for dodging hasty decisions? Delaying my response when faced with a “limited-time offer.” It’s been a game-changer for shedding my “People Pleaser” cape! Instead of rushing to a reflexive “yes,” give yourself some breathing room. Let the person know you’ll need to check your calendar, think it over, or consult others before committing. This simple pause gives you the space to make a thoughtful, deliberate choice, allowing you to say “yes” (or “no”) on your terms.
2. Interpersonal: Take control of deadlines. When someone gives you an unrealistic timeframe, don’t hesitate to push back. The next time you’re hit with a tight turnaround—like a job offer with an unreasonably short deadline—politely request more time. You could say, “I’d appreciate it if I could get back to you by Thursday rather than Tuesday. Does that work for you?” Remember, you’re under no obligation to accept arbitrary deadlines. In fact, when you’re handed an unfair deal, you have every right to renegotiate—or walk away.
3. Mindset: Stop apologizing. We’ve all felt the urge—apologizing unnecessarily when we can’t do someone a favor. But just like indulging in too many nachos (my personal weakness!) isn’t good for you, neither is too much apologizing. Psychotherapist Dr. Sharon Martin says, “Over-apologizing dilutes your apologies when they’re really needed. And it can make you look less confident.” So instead of the automatic “sorry,” try stating the facts: “I checked my schedule, and I won’t be able to help out this time,” or “Given Y circumstance, I can’t take on X task.” Save apologies for when they’re truly needed—not for when others’ needs don’t fit into your reality.

Being under pressure at times is an inevitable fact of life, especially in today’s fast-paced professional world. But you control what you choose to accept and how you respond. Your self-confidence, self-respect, and well-being should never be sacrificed just because someone else is in a rush.

So, the next time you feel the squeeze, take a stand for your time and your needs. Whether it’s negotiating for more time or saying “no” altogether, trust me—your future self will thank you for setting those boundaries today. ??

How do you stay firm in protecting your time when someone’s rushing you into a decision? Share your tips and stories in the comments—I’d love to hear them!

Did you know that emotional intelligence (or EQ) is a quality that 90% of top-performing leaders possess? Want to find out how you can acquire more of this magical quality yourself?

Then sign up for my Emotional Intelligence Nano Tips course on LinkedIn where you’ll learn the 5 elements of EQ, how to develop in each area, and how to connect in new and better ways with those around you.