If you want to take the next step, beyond noticing, try allowing yourself to try on multiple answers in a low stakes situation - doing someone a favor on something without an urgent timeline for example: “I need to think about this one,” “let me get back to you,” “I’m not sure this is going to work for, I have to check on a couple things and and let know you,” “I am excited and also full, can you tell me about the timeline” … and on and on - allow yourself to get clear about all the possible choices, and maybe express one. See how it feels.
If you want to take the next step, beyond noticing, try allowing yourself to try on multiple answers in a low stakes situation - doing someone a favor on something without an urgent timeline for example: “I need to think about this one,” “let me get back to you,” “I’m not sure this is going to work for, I have to check on a couple things and and let know you,” “I am excited and also full, can you tell me about the timeline” … and on and on - allow yourself to get clear about all the possible choices, and maybe express one. See how it feels.