It can be tough to say no. Especially if the other person wants to hear yes.
“Do you want to come to my party?” No.
“Can we talk for a minute?” No.
It can even be tough to say no to yourself. After all, who wants to deny themselves anything?
“Should I watch this good TV show?” No.
“Should I stay up late having fun?” No.
I find it’s easier to say no if I have a clear picture about what would make me happy. As a matter of fact, I think the whole point of saying no is so that you have enough space in your life to say yes to the things that make you happy.
I would like to have a quiet night, so I can’t come to the party. I need to concentrate on something I’m doing, so I can’t talk right now. I would like to spend more time learning and/or doing something creative, so I can’t watch TV right now. I would like to have a productive morning, so I can’t stay up late tonight.
This, of course, means you have to think very carefully about what makes you happy.