1. Understand your limits: Before answering, think about your options and time. If you can't fulfill a request, be honest with yourself.
2. Be honest: Speak openly and sincerely. If you really do not have the ability or desire to comply with the request, say so directly.
3. Use positive wording: Instead of a simple "NO", offer alternatives or explain why you can't help. For example: "I'd love to help, but I already have other commitments scheduled at this time."
4. Be polite and respectful: Remember that you are not refusing against another person, but in favor of your own interests or responsibilities. Emphasize that you value and respect the other person.
5. Learn to say "NO" without excuses: You don't have to give detailed explanations for your decision. Sometimes a simple "I don't have the option right now" will suffice.
6. Do not delay: If you are sure that you cannot fulfill the request, do not delay the answer. This will only add to the difficulty.
7. Remember your purpose: Say "NO" with confidence. If you are passionate about your affairs and goals, then it will be clear to others, and they will more easily accept your decision.

Remember that the ability to say "NO" is not a sign of selfishness or unwillingness to help. This is an important skill that will help you conserve your emotional and physical resources, as well as maintain healthy relationships with those around you. So be open and honest, but do not forget about respect and tact in communication.