“I didn’t have time” usually translates to “I had time, I just spent it somewhere else.”

Time is almost never missing, it is allocated. Saying there was none is a gentler way of saying other things came first, which is sometimes completely reasonable and sometimes not, but the honest version is more useful either way. Once it becomes a choice instead of a shortage, you can look at the choice. Shortages leave you stuck, while priorities can be moved.

Swap the phrase for the accurate one next time, even just inside your head. Name what you did instead. Then decide whether you would make that same trade again next week.