The first time you say “that doesn’t work for me” without apologizing, something in you levels up.

The apology was never required. It was the toll you were paying for taking up space. The first time you leave it off and say the plain version, the surprising part is that almost nothing happens: people adjust, the conversation moves on, and the catastrophe you were pre-emptively apologising for does not arrive.

Try it once this week on something small. A shift you cannot take, a plan that does not suit you, a favour you do not have time for. Plain sentence, no padding, then stop talking.