Are you chronically over committed? Rushing from one task to another, with no time for yourself? The key is to have a strong vision of what you want to say yes to. Then you feel far more confident saying no.
Steps
1. Decide which activities you truly love. If you stay focus on those things, then the next time you are asked to volunteer or get involved in a time-consuming activity, just check in. If the request takes you too far from what you are already dedicating yourself to, it is easier to say no
2. Get over the need to be nice. Stop being afraid to disappoint people, and let go of the sense of importance you get from being indispensable
3. Be clear when you say no. Ambiguities like "maybe" or "let me get back to you" leave the other person thinking that you're actually interested - when you are not
4. Practice saying no in nonthreatening situations. Carving out time for yourself and your family requires no reason or apology
5. Say no to request for money in simple language and give no explanation. Contribute to the causes that excite you and complement your values. Then you'll feel confident saying "My contributions have already been allocated this year"
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