How do I say No to a sports activity if I feel my child needs a break?

If your child takes regular breaks they will be happier and perform better.

Recognize that breaks and the associated rest can reduce the risks of burnout and ensure children continue to enjoy playing their sport.
If your child is showing signs or symptoms of burnout, it is important to advocate for your child in order to keep them healthy despite the social pressures of continuing to play and the implications of stopping.
If you have concerns that your child needs a break, discuss it with your child and with their coach to ensure proper communication, time away from their sport and a smooth return when they are ready.

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Preventing Overuse Injuries in Young Athletes

References
Brenner JS, Council on Sports Medicine and Fitness. Sports Specialization and Intensive Training in Young Athletes. Pediatrics. 2016; 138(3). pii: e20162148. doi: 10.1542/peds.2016-2148.
DiFiori JP, Benjamin HJ, Brenner J, Gregory A, Jayanthi N, Landry GL, Luke A. Overuse Injuries and Burnout in Youth Sports: A Position Statement from the American Medical Society for Sports Medicine. Br J Sports Med 2014;48:287-288.
Brenner J.S. American Academy of Pediatrics Council on Sports Medicine and Fitness. Overuse injuries, overtraining and burnout in child and adolescent athletes. Pediatrics 119(6), 1242-1245, 2007.

Play.Stay.Thrive
An AMSSM toolkit to promote safe and healthy participation in youth sports