要认识到你不可能做所有的事情。 告诉自己这不叫自私。 要知道你不能取悦每一个人。 当你在拒绝的时候想想因此而获益的。 明白为什么你会觉得拒绝很困难。 明白别人通常让你答应他们采用的方法。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Your problem with saying "yes" to everyone may have already left you trapped with almost no time to yourself. You may have said "yes" to helping your friend run her bake sale, "yes" to helping your boss manage a new project and "yes" to helping your significant other paint his apartment. You can avoid this situation in the future by beginning to say "no."  Whether you can't do everything because you've said "yes" to so many people, or because of all of the commitments of your busy life, tell you