Saying "no" can be challenging, but it's an important skill to develop for maintaining boundaries and protecting your time and energy.

Here are some tips for saying no effectively:

1. Be direct and honest: Say no in a clear and direct manner, without making excuses or apologizing. For example, "I'm not able to take on that project right now as I’m at full capacity."

2. Offer alternatives: If you're unable to say yes, offer alternative solutions or resources that might help. For example, "I can't attend the meeting, but I can send you my notes on the topic."

3. Be firm: If someone is persistent, repeat your no and stand firm. Remember that you have the right to set boundaries and say no.

4. Practice self-compassion: Saying no can be difficult, so be kind to yourself and recognize that it's okay to prioritize your own needs and well-being.

By practicing these strategies, you can learn to say no with confidence and assertiveness, and avoid feeling overwhelmed or burnt out.