Use a simple four-part exit - appreciation, brief reason, future pointer, goodbye. In practice that sounds like, Thanks for the chat. I need to get dinner going and I promised my roommate I'd swap the laundry by 7, but let's catch up another time. Have a good night. Other clean versions: I'm going to head out and finish a couple work things before bedtime. Great talking with you.
or I've got about two minutes left, then I have to start cooking. One last thought and I'll let you go. In a small town where you see the same people, routine reasons land well because they are believable and repeatable. Pair the words with an exit signal: take a half step back, angle your body toward your door or the elevator, and put your keys or tote over your shoulder as you speak. Concrete example from my hallway: I set a 7:15 oven timer and when it goes off I say and That's my reminder. I'm going to throw dinner in and clean up. Good to see you, and I'll wave tomorrow. Pitfalls I've hit are asking a new question while leaving, which reopens the conversation, and overexplaining the reason, which invites negotiation. Keep it short and use I statements rather than blaming them. If you know your stamina is low, front-load a boundary at the start with something like, I've only got five minutes, then I have to start dinner, which makes the close feel natural when you use it later.
