This hits really close to home! There are not only 7 ways to say no tht are very helpful, but this article gives some insight on why we have a hard time saying no. There may be need to go further of those reasons as well. For example, a big one with me is avoiding conflict. Why is it so important to me to avoid it? Sometimes conflict needs to happen in order to move on. I don't mean violence or even yelling, but mature disagreements with the end result making a more peaceful you.
I am so appreciative of these tips and it is something that I look forward to working on!