One of the hardest things in life is to say “No.” To invitations, to requests, to obligations, to the stuff that everyone else is doing. Even harder is saying no to certain time-consuming emotions: anger, excitement, distraction, obsession, lust.
Do you ever wonder how you can get some of your time back, how you can feel less busy? Start by learning the power of “No!” –as in “No, thank you,” and “No, I’m not going to get caught up in that,” and “No,I just can’t right now.” Out May hurt some feelings. It may turn people off. It may take some hard work. But the more you say no to things that don’t matter, the more you can say yes to the things that do.
The Daily Stoic, pg 11