Find your yes
Before you can become good at saying no, you have to know what you're saying yes to when you're saying no. Every opportunity that you pass with a no is really saying yes to something else.
And if you feel like saying yes, ask for time to think about it before providing an answer. It's going to be much easier to say no once you've had time to considerall of your commitments and whether the item in question is a realistic addition to your schedule.
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