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 clothes but I just don't want to. But other things are harder like "I don't go to the doctor because my health is not a priority". 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.
