We present a new technique to obtain polynomial decay estimates for the matrix coe cients of unitary operators. Our approach, based on commutator methods, applies to nets of unitary operators, unitary representations of topological groups, and unitary operators given by the evolution group of a self-adjoint operator or by powers of a unitary operator. Our results are illustrated with a wide range of examples in quantum mechanics and dynamical systems, as for instance Schrödinger operators, Dirac operators, quantum waveguides, horocycle flows, adjacency matrices, Jacobi matrices, quantum walks or skew products.