Repeat aloud:
"I'd love to, but I can't."
"It sounds wonderful, but I shouldn't."
"If I could, I would, but I can't."
"Thanks for the invitation, but I can't schedule it in."
"I appreciate you thinking of me, but I'm unable to."
"Maybe another time, can I take a rain check?"
"I'm flattered, but no."
"No, but thanks for asking."
"No thank you."
Many of us have an underdeveloped ability to say no. As a result we find ourselves drawn into countless off-purpose tasks, over-committed and eventually resentful.
What does "no" mean to you?
You won't like me.
You'll never ask me again.
I'd be hurting you.
You'll ask someone else.
I'll be letting you down.
I'd disappoint you.
These are nice stories, but most likely untrue. By allowing them to run your life, you tend to live outside-in, rather than inside-out. Be generous. Serve. But for most people a no just means no.