Those plans you made last week have finally come calling, but your bed just looks so much more appealing than running around town all night. How do you break the news to your friends that you’ve made the executive decision not to hang? You don’t want them getting the wrong idea or thinking that you somehow dislike them. You gotta let them down easy. We’ve put together a foolproof list of 19 excuses to cancel your plans with a friend that’ll guarantee you that sweet, sweet night-in without hurting anyone’s feelings.
Things You Should Know
- Be honest and let them know that you’re just not feeling it, and it has nothing to do with them.
- Ask for a rain check to let them know that you do want to hang, just not this time.
- Keep other excuses vague—omit information rather than outright lying.
Steps
Expert Q&A
-
QuestionIs it ok to not want to be around a family member?Brett Baughman is a Business & Life Coach, as well as the Founder of The Brett Baughman Companies, Inc., and the renowned Action Mastery retreats. With over 20 years of experience, his specialty is helping high-performing executives and entrepreneurs to advance to the next level of success. He earned his Bachelor’s Degree from Illinois State University and was mentored by Tad James. During his work at the Tad James Company, he earned his certifications as a Master NLP Coach (Neuro-Linguistic Programming), a Certified Master Hypnotherapist, an NLP Trainer & Master Practitioner, and a Time Line Therapy Trainer & Master Practitioner. He’s also been voted the Top Coach to work with by Apple News.Some people can pull you down, even if they aren't doing it consciously. It's okay to not spend time with this person—your main obligation is to yourself and making sure that you're healthy and doing your best. In the meantime, focusing on loving that person, having empathy for them, and giving them as much support as you can while still continuing to focus on your path.
-
QuestionHow do I excuse myself from something without being rude?Brett Baughman is a Business & Life Coach, as well as the Founder of The Brett Baughman Companies, Inc., and the renowned Action Mastery retreats. With over 20 years of experience, his specialty is helping high-performing executives and entrepreneurs to advance to the next level of success. He earned his Bachelor’s Degree from Illinois State University and was mentored by Tad James. During his work at the Tad James Company, he earned his certifications as a Master NLP Coach (Neuro-Linguistic Programming), a Certified Master Hypnotherapist, an NLP Trainer & Master Practitioner, and a Time Line Therapy Trainer & Master Practitioner. He’s also been voted the Top Coach to work with by Apple News.Be honest about what you're doing! If you're working on something that's important to you, you should be purposeful with your time and actions. If someone invites you to something you're not interested in, it's very easy to say "Hey! I'd love to do that, but I'm actually working on this project right now." That way, you're being truthful—plus, it's never an excuse to keep yourself busy by doing the thing that's most valuable to you.
Video
Tips
Expert Interview
Thanks for reading our article! If you'd like to learn more about me-time, check out our in-depth interview with Brett Baughman .
References
- ↑ https://americanmigrainefoundation.org/resource-library/how-to-cancel-plans/
- ↑ https://americanmigrainefoundation.org/resource-library/how-to-cancel-plans/
- ↑ https://www.psychologytoday.com/intl/blog/fulfillment-at-any-age/201605/6-ways-to-turn-someone-down-politely
- ↑ https://psychcentral.com/lib/learning-to-say-no
- ↑ https://greatergood.berkeley.edu/article/item/three_steps_to_say_no_gracefully
- ↑ https://www.uaex.uada.edu/counties/white/small-steps-to-healthy-habits/posts/sayno.aspx
- ↑ https://grad.wisc.edu/2024/02/13/tips-for-grads-how-to-say-no-unapologetically/
- ↑ https://rightasrain.uwmedicine.org/life/relationships/cancel-plans
- ↑ https://www.scienceofpeople.com/how-to-cancel-plans/
- ↑ https://hbr.org/2020/09/learn-when-to-say-no
- ↑ https://utopia.org/guide/how-to-politely-say-no-8-situations-explained/
- ↑ https://mitraining.edu.au/blog/saying-no-without-offending-a-guide-for-workplace-communication/
- ↑ https://sova.pitt.edu/educate-yourself-how-to-learn-to-say-no-like-a-pro/
- ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC7332800/
- ↑ https://ptt.edu/having-car-troubles-here-is-how-to-solve-it/
- ↑ https://www.swetexas.org/post/turn-down-gatherings
- ↑ https://www.apa.org/news/press/releases/2023/12/say-no-invitation
- ↑ https://online.ucpress.edu/collabra/article/9/1/57549/195121/How-to-Cancel-Plans-With-Friends-A-Mixed-Methods
About This Article
No matter how much you enjoy your friends’ company, sometimes all you want to do is curl up on the couch and binge your favorite show. It’s usually best to be honest. Say something like, “I’d love to hang out, but I’m just exhausted today. How about next week?” If you’re not comfortable telling them you just aren’t feeling it, say something came up. It could be an emergency, an urgent appointment, or an unexpected visit from a family member. You can also say you’re not feeling well. If you want to let them down easy, ask to reschedule or come up with alternative plans.