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 sheets, I just don't want to. But other things are harder. Try it:

與其說“我沒有時間”不如試著說“這事不緊急”,看看效果有什么不同。通常情況下,這個一個理由充分的借口。我有時間熨床單,但我就是懶得去做。那要是換成別的事情就沒有說的這么輕巧了,試試下面的說法。

"I'm not going to edit your resume, sweetie, because it's not a priority."

“親愛的,我不會去幫你改簡歷的,因為這不是什么要緊的事情。”

"I don't go to the doctor because my health is not a priority."

“我不會去看醫(yī)生的,因為我的健康不是什么要緊的事情。”

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.