Most employees have less healthy boundaries at work than you do.

A 2024 survey by the Society for Human Resource Management found that almost half, 44%, of workers report feeling burned out. To prevent your job from draining you, set boundaries around who you interact with and what tasks you take on.

It is difficult to refuse a new project from a boss or end a conversation with a toxic colleague without appearing impolite.

Here are three phrases that can help you set healthy boundaries at work and come off as a team player while conserving your energy.

1. 'Yes and ... '

It's acceptable to decline tasks that exceed your capacity, according to Brandon Smith, a therapist and career coach known as The Workplace Therapist, as he advised CNBC Make It.

Yes, and I can help you with that.

He provides an example, but it can't be done right away.

"In a couple weeks, I can reach that."

If your boss requests the task to be completed faster, inform them of the other tasks on your list. You can say: "Yes, and I need to attend to these other tasks. Unless you want me to prioritize this task."

You are showcasing your value to the team and emphasizing that it is not the ideal moment to take on additional responsibilities.

2. 'I've got something to get to.'

Meetings that do not benefit us can be frustrating, especially when we are already under pressure to meet deadlines or have a lot of work to complete.

Stanford University professor and organizational psychologist Robert I. Sutton suggests leaving pointless meetings as a counterintuitive solution to getting unstuck.

He claims to do this at least once a week, advising CNBC Make It to simply smile and say "I've got something to get to." It's unlikely that anyone will challenge this.

I regret that I can only dedicate 5 minutes to our conversation.

Negative or burdensome co-workers can make interacting with them extra exhausting, especially if they are unfiltered and chatty.

"If a colleague shares too much about their personal life and you don't have time for it, say, 'I'm sorry, I only have 5 minutes to chat,'" Smith advises.

To collaborate with a co-worker who often meanders off topic, suggest keeping an agenda and redirecting them back to a topic within your professional boundaries.

To become a successful and confident communicator, enroll in CNBC's online course, "Become an Effective Communicator: Master Public Speaking." Our program will teach you how to speak clearly and confidently, manage your nerves, choose the right words and body language, and make a great first impression. Sign up now and use code EARLYBIRD for a 30% discount through July 10, 2024.

Sign up for CNBC Make It's newsletter to receive tips and tricks for success at work, with money and in life.