Product managers try to lure you into taking on multiple tickets in a sprint to fulfill timely release requirements. Requests also emerge from other people. We oblige since it's our nature to help, but that puts more pressure on us. You've taken the bait and find yourself overwhelmed with work.
To prevent sprint overload, evaluate tasks with PMs or requesters. Use methods to help defer tasks, so you can design comfortably.
Here are methods to help you organize and communicate your tasks.
Method 1: Say yes, commit for next sprint
People are generally turned off when denied. Committing but deferring time will help PMs or requesters respectfully understand that there are priorities that must be completed.
We're at capacity but will make it a priority on [next sprint date].
Due to the urgency of [task], we will oblige when sprint ends on [date].
[Task 1] will require extensive research processes that take up the sprint, we will work on [task 2] after.
Method 2: Defer one task for another
PMs or requesters will understand that a tradeoff will be made.
Let's push [task 1] out to accommodate for [task 2].
Please speak with [task owner] to reprioritize my tasks.
[Task 1] and [task 2] will require [level of effort], which one should we complete in this sprint?
Method 3: Convey the impacts of additional tasks
PMs or requesters will get a sense of how process or flow is affected.
[Task 1] will [impact] if we work on [task 2] now.
We're mid-sprint, we'll lose momentum, focus, and won't meet release requirements if we work on [task 2] now.
[Task 1] is owned by [person], you'll have to discuss de-prioritizing their needs for [task 2].
Method 4: Define scope and story points
PMs or requesters will see the limited capacity within the sprint.
[Task 1] requires [scope] and [#] story points, we don't have capacity for [task 2].
If we reduce the scope of [task 1], we can pull in [task 2].
I'm maxed out at [#] story points and can longer support these in this sprint.
Method 5: Offer other alternatives
PMs or requesters will feel supported in other ways.
[Person] may have the bandwidth to help you with [task].
[Person] might be able to provide resources to help you with [task].
Let's have a meeting to discuss [task] to get started and then we can work on outputs later.
Summary
Overloading yourself will compromise quality of work due to pressure and time
Use methods to communicate task management logistics and impacts as a means for prioritization
Be supportive to PMs and requesters as much as possible
Pace yourself, a healthy mind is a healthy design
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