1- Think of the times when you should have said “NO”

There are times when you said YES although you did not necessarily want to, and you regretted it afterwards. Now, think about the situation you were in. What prevented you from saying “NO”? Analyze this situation, and it may allow you to make better choices next time around.

2- Saying “NO” is not necessarily negative

Don’t think that by saying “NO”, you are being selfish, unkind, or afraid of not being liked. Saying “NO” can be a way to take care of your own mental health and well-being, and it can also show the strength of your character. 

3- Train yourself to say “NO”

Imagine yourself in a certain situation where you want to say “NO”. Now, imagine saying “NO” and try to formulate a justification that would be inoffensive and empathetic to the person you are speaking with. If you practice this exercise, you will see that it will become easier for you to say “NO”.