The author of 'Smart, Not Loud' advises readers to advocate for themselves and say 'no' to more work.

You likely envision requesting a promotion when considering self-advocacy in the workplace.

In her new book "Smart, Not Loud," Jessica Chen provides strategies for asserting your boundaries and standing up for your needs, even when it's difficult to say "no."

SoulCast CEO Chen writes that she was raised in a culture where it was "easier to acquiesce and accept projects" because she wanted to be seen as a team player.

It is not sustainable to maintain a healthy, balanced life in that manner.

By constantly saying yes, we give up our time and take on work that does not benefit us, she argues.

In her book, she presents a method that enables you to decline work without damaging your professional relationships.

Tone, explain, follow

When presented with a project or task you wish to decline, use the TEF model.

To convey confidence and avoid others perceiving your limits as flexible, maintain a "neutral and matter-of-fact" tone, as advised by Chen.

Provide a reason for saying no to avoid appearing dismissive or complacent. For instance, if you have pressing deadlines, inform your manager or colleague.

"We can suggest alternative times for others to check in when we have more free time, or provide other avenues for them to explore," Chen writes.

The Workplace Therapist, Brandon Smith, recommends a similar approach to Chen for establishing limits in the workplace.

When you're unable to accept a task, your response should be "20% 'no' and 80% alternative solution," as advised by Smith in a CNBC Make It interview.

Rewritten sentence: You don't have to be the only person in the world who can help.

Smith says, "Although we believe they see us as their savior, what they truly desire is someone to perform this task."

If the task is not that important or urgent, they will find someone else to do it.

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