Ok..i know some of us 或者 most of us say NO then we feel guilty 4 sayin' it..well that happens..well her some 建议 4 saying No w/felling guilty:

*Are 你 chronically overcommitted? Rushing from one task to another,
with no time for yourself? The key is to have a strong vision of what
你 want to say yes to. Then you'll feel far 更多 confident saying no.

1-Decide which activities 你 truly love. If 你 stay focused on those things, then the 下一个 time 你 are asked to volunteer 或者 get involved in a time-consuming activity, just check in. If the request takes 你 too far from what 你 are already dedicating yourself to, it's easier to say no.
2-Get over the need to be nice. Stop being afraid to disappoint people, and let go of the sense of importance 你 get from being indispensable.
3-Be clear when 你 say no. Ambiguities like "Maybe after the first of the year" 或者 "Let me get back to you" leave the other person thinking you're actually interested, when you're not.
4-Practice saying no in nonthreatening situations, when 你 have little at stake and success is almost assured. Then you'll work up to resigning from the board of directors and stop signing up for committee work. Learn that carving out time for yourself and your family requires no reason and no apology.
5-Say no to requests for money in simple language and give no explanation. Contribute to the causes that excite 你 and complement your values. Then you'll feel confident saying, "My contributions have already been allocated this year."