The general advice that everyone shares: set the boundaries and don't let them put more on your plate. However, how feasible is it in reality? My opinion is that it is pretty difficult to do. I'm interested in how much more work you do now compared to say a year ago?
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Honestly? Just say you will do it but put it off until you get badgered about it. More often than not no one will ever follow up because often times they don't work in that same position anymore and it really doesn't matter.