Saying No in Five Steps

  1. Remind yourself that time is valuable and once it’s spent you absolutely can’t get it back.
  2. Ask yourself: ‘Would I be willing to do this thing tomorrow?’ It’s easy to sign yourself up for something in April when it’s only September. Do your future self a favor and try this little exercise.
  3. Respond quickly. Don’t leave people hanging once you know you’re saying no.
  4. Own your ‘no’ if it’s not a priority (because something else actively is): “Thanks so much for thinking of me. I’m not going to be able to take this on, but I wish you the best with X.”
  5. Reframe your ‘no’ to assuage your guilt (if it’s something you genuinely wish you had time for). Acknowledge that this commitment is significant to you, even if you’re not taking it on. A good sample script: “This is so important that it deserves someone’s full energy, and since I can’t do that because I have XYZ other things, I would be dishonoring the importance of this event/role/weekend getaway by saying yes.”

Solid advice all around via Recommendo. As someone who definitely feels guilty saying no a lot of the time, this approach has made it considerably easier.