The ability to say no gives yes its value.

An agreement means something only if refusal was available. If you cannot say no, your yes conveys nothing about the merits, and everyone involved learns to discount it, including you. That is true in negotiations and equally true in friendships, work, and family. The capacity to decline is what makes consent informative.

Look at where you have said yes recently and ask whether no was genuinely on the table. Where it was not, work on the conditions that would make it possible. Building that option changes the meaning of everything you agree to afterward.