对人们对你的时间提出要求的禁令

你过度安排和过度压力吗？在今天的繁忙时间表，你并不孤单。削减你的日程安排的一个重要途径是善于对新承诺说不。那么为什么不服用的简单行为比你能处理的更加努力？

Maybe you've had people be upset with you when you've said no. Maybe you feel guilty because you really want to help others. Maybe you feel guilty because you really want to help others, but you say yes so much to them that you're on the verge of burnout—and this will make you less healthy and less helpful.

Whether you say "yes" instead of no out of guilt, inner conflict, or a misguided notion that you can "do it all," learning to say no to more requests can be one of the biggest favors you can do yourself and those you love. There's absolutely nothing wrong with saying no when you need to (and simply not having the energy to do everything you're asked, or wanting to prioritize self-care counts as an instance when you need to say no), it helps reduce stress levels and gives you time for what’s really important. Here's how to say no with less stress and guilt—it really can be this simple.

只是说“我很抱歉 - 我现在不能这样做”

That's right, sometimes it helps to stall until you have a chance to fully look at how saying "yes" to this new commitment may affect your life and the lives of those who already depend on you. Use a sympathetic, but firm tone. If pressured as to why, reply that it doesn’t fit into your schedule, and change the subject. Most reasonable people will accept this as an answer, so if someone keeps pressuring you, they’re being rude.

Give Yourself Time

如果你不舒服是如此坚定或正在处理咄咄逼人的人，可以说，“让我想到它并回复你。”这使您有机会查看您的日程安排，以及您对另一种承诺的“是”表示“是”的感受，请做出成本效益分析，然后用“是”或“否”回复它们。最重要的是，这种策略可以帮助您避免让自己被压力过度，超越您的生命并接受too much stress.

Say Yes to Something Else

If you would really like to do what they’re requesting, but don’t have the time (or are having trouble accepting that you don’t), it’s fine to say, “I can’t do this, but I能够......“并提及您可以制作的较小的承诺。这样你仍然会被部分涉及，但它将是您自己的条款。

A Word From Verywell

Remember that there are only so many hours in the day. This means that whatever you choose to take on limits your ability to do other things. So even if you somehow能够符合您的日程安排的新承诺，如果它不是比你必须放弃的事情更重要（包括放松时间和self-care), you reallydon’t有时间在您的日程安排中。

发现和研究发现时间的策略if you're too busy. It's also important tolearn to set boundariesin general.