To succeed here, always stick to the following rules:

Make a list of your values and priorities. If the things people ask you for have nothing in common with your list, you have the full right to refuse.
Value your time. There are so many things we can try but not enough time to do them all. Choose the things that are the most interesting to you.
Value your health. If you say yes to everything but do not really want to do these things, it will definitely raise your stress level. And this is a true way to shorten your life.
Do not be afraid to lose people. Do you really need them if they do not appreciate you and your choices?
Take time to think the situation over. What are the pros and cons? How will it impact your life? Is it worth doing? How is it aligned with your personal goals?
Do not make excuses. You do not have to explain your answer. If you think that today it is OK to say yes and you will be able to say no next time, you are wrong.
Be polite. But firm. Show that you respect the feelings and opinions of others, but set your personal boundaries.

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