1. Assess your priorities: Before you can say no comfortably, it is crucial to know your values, priorities, and what matters most to you in life. This clarity will make it easier to decide when to say no.

2. Learn to recognize opportunities to say no: To commit to saying no, be more mindful of the situations where saying no is appropriate. Think actively about whether your time, energy, or resources could be spent elsewhere in alignment with your goals.

3. Pick your battles: Understand that not every situation requires a firm no; you must choose which situations deserve your attention and energy, allowing you to save some of that energy for when necessary.

4. Slow down before committing: Instead of giving an immediate answer, take a step back, and allow yourself time to think about the request and consider if it’s something that aligns with your priorities.

5. Practice assertiveness: Saying no doesn’t have to be confrontational. Remember that assertiveness means standing up for yourself and expressing your needs respectfully.

6. Avoid over-apologizing: Saying sorry excessively can undermine your message. Be polite but firm when declining requests or invitations.

7. Be honest about your reasons: When you refuse a request, provide an honest explanation without over-explaining or making up excuses.

8. Set boundaries: Clearly outlining your limits will make it easier for others to understand when you need to say no in order to protect your personal boundaries.

9. Offer alternatives if possible: In some situations, offering alternatives (e.g., recommending a different solution or person) is a polite and helpful way of declining requests while still showing support.

10. Tap into the power of non-verbal cues: Stand tall, use steady eye contact, and adopt open body language when communicating your decision to show confidence in your choice.

11. Empathize with the requestor: Show that you appreciate their request, but also express why it’s not possible at the moment.

12. Practice mindfulness: Staying present and self-aware can help you identify when to say no and be more naturally assertive when needed.

13. Learn from experience: Reflect on previous situations where you said yes or no, and take note of what worked well or what could have been done differently in order to improve your ability to say no.

14. Remember self-care: Prioritize taking care of yourself and your well-being, making it easier to choose which requests are worth your time and effort, and when it is essential to say no for your mental and physical health.