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The best people to learn this from are little kids.
They'll just tell you 'no' or 'no thank you' without having to lie or justify themselves. They don't wanna do it so they're not gonna.
I wish it was more socially acceptable to just say no without an excuse.
It doesn't have to be socially acceptable. Just have to be willing to deal with the consequences of telling people no, but truthfully telling people no is the quickest way to find out what someone is really made of. People who can't deal with people telling them the truth are the worst people.
You find out who a person really is by how they treat you when you can't do anything for them.
That goes for any workplace. If I'm going to be punished for telling a colleague/management "no" then that's not somewhere I need to be.