The strongest people you know probably say no a lot more often than you’d guess.

The people who seem to handle everything are usually not doing everything. You see the finished part, not the long list of things they turned down to protect it. Their steadiness is not a personality trait you were born without. It is mostly the result of a lot of quiet refusals that nobody was around to witness.

Think of somebody you admire and ask what they are clearly not doing, then find one thing on your own week that you agreed to out of habit and take it off. Capacity is not something you find lying around. You make it by declining things.