When you care deeply but can’t say yes right now.
“I really appreciate you thinking of me. Right now, I need to honor my energy, so I won’t be able to join this. I hope it’s amazing, and I’ll cheer from the quiet.”
For when your body and brain are already full.
“I want to give this the attention it deserves, but I’m low on capacity today. Can we revisit this later—or would it be okay if I passed for now?”
For when someone pushes or repeats a request.
“I’ve thought about it, and I need to say no. This isn’t about you—it’s about protecting a rhythm that helps me stay grounded.”
You do not owe reasons. Sometimes, silence is a kindness to yourself.
“Thank you for asking. I’m not available for that.”
(Option to follow up with a chirrua breath or a grounding emoji like 🌾 or 🌑—to signal calm without further detail.)
When people ask to collaborate, join your project, or use your work.
“I’m honored by your interest! Right now, this project needs to stay close to me while it breathes into its next shape. I’ll let folks know if I open it up again.”
When it’s not a full no, but not a yes right now.
“Can we hold this lightly for now? I want to revisit it when my energy is more spacious. No pressure to wait—I just want to be fully present if we do it.”
For when someone’s past actions make re-engagement unsafe.
“I’ve been sitting with this, and I need to be honest: I’m not open to reconnecting. I wish you growth and peace, but my healing needs space from this dynamic.”
If executive function, overstimulation, or burnout are involved.
“I’ve been overwhelmed lately and trying to honor what my system actually needs. I won’t be able to show up for this, but thank you for including me.”