Just say no immediately than say yes and then drop the ball because your too busy (and you knew you were when you said yes). Key point: Manage expectations appropriately.
If you’re not going to make time, don’t give people false hope. Just set boundaries and tell them the truth.
And perhaps you could help them in a week, month, etc. Tell them that and have them check back in with you.
Speak your truth and others will respect you.
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