Thanks, but I'll have to pass on that.
I'm going to need to say no, but thanks!
I can't make it work this time, sorry.
Not today.
No.
I'm not up for that right now, but I appreciate the invite.
I'm going to have to sit this one out, but thanks for thinking of me
No, thank you.
I'd love to, but I'm swamped right now.
I've got a lot on my plate, so I'll have to decline.
Thanks for the offer, but I'm going to have to pass.
Often we don't want to disappoint, so we tend to say "yes' when asked to do something. Unfortunately, this desire to help, or rather not to disappoint, might be detrimental to our well-being - especially at a time of year when many of our plates (and calendars) are full.
Saying "yes" may be important to you, so keep doing so if you can continue without it impacting on you. Remember that you need downtime to do things to relax. Saying "no" can be difficult, especially if you have got into the habit of saying "yes".
Know that saying "no" can also be exhilarating, and your brain will eventually thank you for it.
Let's talk!
Say No!