Practise one sentence until it comes out on its own: let me check and come back to you. It buys the few minutes you need to answer truthfully.

If you are pulled towards risk, you will do better giving that pull somewhere with a floor under it than trying to switch it off. Fast, high, cold, loud: choose the planned version rather than the one that turns up at two in the morning.

Sorting goes better fast than carefully. If every item stalls you, ask someone to sit in the room while you work, not to help but to keep the pace up.

An hour exists somewhere in the week for almost anything. That is what makes yes so easy, and it is not the same as having an hour.