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Wow I wonder why they ask in the first place though it's almost like you have a sign on your door saying ask me anything you feel like without regard for my life.
Because people who are chronically FRESH are emotional vampires. They do not care about your or regard your life or your needs. It is about THEM and THEIR needs because didn't you know? They hog center stage of the world!
Learn about them, and how to defend.
http://www.albernstein.com/id55.htm
Just because you say NO doesn't mean you aren't a nice person. It just means it doesn't work for your schedule, desire, interest, inclination, etc. Not a biggie. We all have calendars that fill up. And YES, rest and quiet time are needed things.
Learn to say "Oh, that sounds great. But not for me this time. I have other obligations that day!" even if the obligation is for you to go home and take a nap.
And let it go. Saying NO to other people means saying YES to yourself like you think you are important too, and ought to have some time on your own calendar.
I had one calling and calling and I kept say no and no and guess what? Eventually stopped calling to ask me to do nonsense because she found other people to bother who would get suckered into her crisis o' the day. It was always crisis after crisis for her. Lack of planning on HER part does not mean it has to be a crisis on MY part.
A.