Saying No to a lot of things helps when you are bombarded with choices. And when you say no you free up the mental energy that is required to focus on one. It's always a good practice to say no to 10 things to say yes to 1 that really matters. I have written an article on how to say no, do give it read to know my take on it. Check out the article: https://hive.blog/hive-173575/@esmeesmith/learn-to-say-no-to https://ecency.com/hive-173575/@esmeesmith/learn-to-say-no-to
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some people say sorry is the hardest word to say and in many ways it is. However saying no is often harder because of expectations and demands people make.