*Decide your priorities in advance.
My kids' medical procedures come first. I have a list of goals that I want to reach in my planner.
*Write times to do those priorities in your planner.
I book times to workout and do my legal job on my calendar. I write down dates with my husband.
*When a request for your time comes in, consider whether it fits your priorities.
If not, it's probably a no unless your schedule is really clear and you want to do it.
*Don't apologize, make excuses, or look ashamed. Just say no.
If you sound like you are considering saying yes, some people will take that opportunity to sell you on their requests.
*Do pull out your calendar and make a show of checking your time.
Who can argue against a full monthly spread? The visual will make people respect your no as a thoughtful, considered response.