Everything I do is a choice, and I strive to own all my actions. For all that I am asked/told/expected to do, I complete this sentence: "I choose to do this because..."
If I cannot complete that sentence I say loudly "I would rather not".
And sometimes follow it up with "because this is what prevents me from doing it.".
Most days that comes out as just "No". Some days I find this different way. On some sad days, I get angry at other people for "making me do" something.
So I keep on choosing to only do, what I choose to do.