You can try this exercise. Your writing stays on this device; with a membership you can save it to your account. USD 5 a year.
View membershipNotice where you're saying yes when you'd like to say no.
Think of a situation where you'd like a boundary. Prepare a clear, respectful way to say what you need.
Recognising what you need is a first step towards expressing it.
Example: A favour, meeting, plan, extra responsibility or availability you didn't want to offer.
A question before moving on. No rush, no right answer.