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Instead of saying "I don't have time" try saying "it's not a priority" and see how that feels. Often that's a perfectly adequate explanation. I have time to iron my sheets, I just don't want to. But other things are harder. Try it:
與其說“我沒有時(shí)間”不如試著說“這事不緊急”，看看效果有什么不同。通常情況下，這個(gè)一個(gè)理由充分的借口。我有時(shí)間熨床單，但我就是懶得去做。那要是換成別的事情就沒有說的這么輕巧了，試試下面的說法。

"I'm not going to edit your resume, sweetie, because it's not a priority."
“親愛的，我不會(huì)去幫你改簡(jiǎn)歷的，因?yàn)檫@不是什么要緊的事情?！?/div>

"I don't go to the doctor because my health is not a priority."
“我不會(huì)去看醫(yī)生的，因?yàn)槲业慕】挡皇鞘裁匆o的事情?！?/div>

If these phrases don't sit well, that's the point. Changing our language reminds us that time is a choice. If we don't like how we're spending an hour, we can choose differently.
這些說法是不是聽起來(lái)很怪，對(duì)，這就是重點(diǎn)。換個(gè)不同的表達(dá)方式，讓我們意識(shí)到時(shí)間是一種選擇。如何度過某個(gè)小時(shí)，根據(jù)我們的喜惡，我們的選擇會(huì)大不相同。

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