Hi there!
The most effective way to say no is probably saying "I don't think that's a good idea", since it expresses what you think in a kind way with reason, while not focusing so much on the "I will get in trouble" part.
Hope this helps!
Spend some time to yourself, enjoy your favorite tv show while eating your favorite food, hang out with people who make you feel good about yourself, get a nice massage ever now and then
