I can't remember where I was reading someone the other day remarking how since they had stopped working extra hours, they had suddenly been promoted, after years of trying.

They now stuck to their hours, got used to saying no, but worked hard while they were 'at work'. Part of the thinking was this moved them out of the group who were always staying on to finish something off, which can make you look ill-prepared or behind - despite the fact that you only there are you are taking on additional work.