Silence isn’t agreement. If you mean no, say it out loud.

People hear what is convenient, so saying nothing tends to get filed as a yes. That is how you end up on a Saturday you never agreed to, annoyed at someone who genuinely thought you were in. Keeping quiet costs nothing now and a fair amount later. Out loud is also not the same as loud, and three words usually do the job.

Take one low stakes rep this week. When a plan lands in the group chat that you do not want, type that you are sitting this one out. Doing it on something small makes the harder version easier to say when it comes.