Here is one quick, and easy to use tool, that you can use to identify when your “Yes” is a mistake, and you should probably be saying “No”:
When you do something quickly to relieve emotional pressure it is usually not the right answer.
Think back to the most recent “no” you should have said:
What emotional pressures were you trying to avoid by saying “yes”? Do these same emotional pressures come up repeatedly when you think of all of the “no’s” you have recently turned into “yeses”?