5. Put the question back on the person asking.This is very effective in a work situation. When a supervisor asks you to take on more than you can handle. You can say, "I'm happy to do task X, Y, and Z; however, I would need 3 weeks, rather than 2 to do a good job. How would you like me to prioritize them?"6. Do yourself a favor. Be firm and know their true colorsIf someone can't accept your 'no', take a hint and know that that person is probably not a true friend or doesn't respect you enough that they would put their needs before yours. Stand firm, and don't feel compelled to give in.

The only way to get better at saying no, is to start saying no and to keep doing it. It gets easier over time.

Keep Saying 'No'. It Gets Easier

Are you having a hard time saying 'no' to things that you either didn’t want to do, or truly couldn’t doSo you either say 'yes' and end up feeling miserable for being a pushover; or you say 'no' and feel guilty about it.How do you say 'no' and not feel bad about saying it. First, understand why you feel bad turning someone down.<ul><li>Saying no may feel like you're rejecting the person</li><li>You may feel like the bad guy and feel guilty</li><li>People pleasing</li><li>You may feel you won't be liked or will be perceived as cold and uncaring. </li><li>If you do say no, you suck at it that it comes with so many excuses</li></ul>

How To Say 'No'

1. Just Say it.Just come out and say it. Beating around the bush or offering weak excuses will only give the other person a chance to insist. It will be tempting to follow up your no with excuses when you're uncomfortable,but resist the urge. You may only give a brief explanation if you feel you need to let the other person know. 2. Be polite but assertiveUse an approach that's polite but puts you in chargeYou can say, "I'm sorry I can't right now but I'll let you know when and if I can." By changing the dynamic you're telling people that only you can decide if and when it will happen.

So How Do You effectively say  'No'

8. Add some good vibes if you still find it hard to say noIt would take time to totally shake off the habit. Instead of saying 'no' right off the bat, it might be a lot easier to lead with good vibes or sandwich the 'no' between 2 good vibes.Leading with good vibes:“I would love to go to the movies with you guys but I can’t tonight.” The good vibes sandwhich(good vibes 1) I would love to go to the party with you guys(The 'No') but I can’t tonight (the 'No')(Good vibes 2) I hope you guys have a fun time, it’s suppose to be a beautiful night!” (good vibes)

7. Identify YOUR own 'YES'When you say 'yes' to something you’re saying 'no' to something elseidentify the things in your life that you value most so when something comes along, you are more likely to honor the things most important to you and say 'no' to everything else. For example: My priorities:<ul><li>Time for myself — sleep, watching tv shows that light me up</li><li>Time with my husband and 2 cats— travels, eating together, doing nothing together</li><li>Getting my business up and running</li></ul>Being a pushover and saying yes to whatever other people ask me to do will leave me saying no to myself and my priorities.

3. Be wary of other people's tactics to get you to say 'yes'.Many people and organizations use manipulation techniques, knowingly or unknowingly: insurance, cable subscriptions etc4. Take the time to evaluate and understand your role in the relationship. When you truly understand the dynamic and your role, you won't feel as worried about the consequences and you would be able to find the best way to say no.

Learn to say no without explaining yourself. Check out the 7 steps to honoring your most important yes! Saying no isn't hard, it just takes practice.

Similar ideas

20 minutes every night

7. Forgive yourself.

Mind Game