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On boundaries at work:

Everyone has a to-do list for you. Yours is the only one you are responsible for. 
You may want to help. 
You may think you *should*. 
You may think someone will get upset. 
You may even feel *guilty*. 
Say no anyway (politely - no one likes a spaz). But say no, so you can say yes to the things you've committed to and to the priorities you've thoughtfully determined. 
Other people's agendas are just that - theirs. Own yours. And remember this exact same principle when you yourself are treading dangerously close to the boundaries of others. 

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