Learn to love this word. Learn creative ways to say it.
No is your friend.
No is your protector.
No is your champion.
And sometimes you have to Say No to things so you can make progress on this doctoral thing. Those can be tough because it means saying no to family and friends. You have to decide how much you want to finish. You have to commit. Balance your NOs.
Here's a piece written by an alum of the student affairs M.Ed. program at Clemson. You might enjoy it: https://developments.myacpa.org/no-is-my-favorite-word-piombino/
Someone once told me to remember that everytime you say "Yes" to someone else, you are probably saying "No" to yourself about something. Sometimes that is okay. All the time it is a problem.
Be good to yourselves.