Saying "no" is crucial for maintaining healthy boundaries, managing time, and protecting one's well-being. It allows individuals to prioritize their needs and commitments, avoid overextending themselves, and prevent burnout. By saying no, people can assert their values and avoid situations that may lead to stress or resentment, ultimately fostering greater self-respect and personal growth. It is a key skill in balancing responsibilities and ensuring that one's energy is spent on what truly matters.