Here is another thought from Elizabeth Gilbert. She shared this when she appeared on The Tim Ferriss Show.
From Martha Beck, Gilbert learned how to do an Integrity Cleanse. Her quick summary is:
She sets an alarm to go off every 30 minutes and asks herself whether or not she’s lying. If she realises she’s lying to herself, she stops and corrects it.
However, Gilbert gives a warning about the consequences of Saying No with integrity: “You may lose a lot of friends, but you’ll starting living life with a lot more integrity and truth.”