Your Intuition

• Decide what you want to be good at. If you know what you want, then getting it is much easier. 
• Set a schedule for actually doing it. You want to set a schedule based on actions you can do, not the results that you want.
• Stick to your schedule for one week

Much advice about time management is about creating a to-do list, reminding you what you want to do. However, it's more important to use a schedule, which tells you when you're going to do it.

• Create "bookends" for each day

Before you can become good at saying no, you have to know what you're saying yes to when you're saying no. Every opportunity that you pass with a no is really saying yes to something else. 

And if you feel like saying yes, ask for time to think about it before providing an answer. It...