How do I stop being so spineless?

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So, I have a problem, and that problem is not belonging to the phylum Chordata. In other words, I have no backbone or spine. I'm just one of those guys that doesn't talk much (mostly because I'm tremendously awkward) and just does what he's told. Which is good--I personally feel like we got way too many people in the world thinking their twig is a sword. Anyway, I'm usually okay with doing whatever I'm told, but today, my girlfriend was talking about marriage. And we've been together like 2 weeks. And she is very assertive. Anyway, she was talking and was all like, "I can't wait till we get married!" And I was just like, "well, there's tons of stuff I want to do, like the JET program, and eventually becoming an expatriate."
And she was like, "we can go to Japan together!" And I was like, "well I kind of want to move there indefinitely." And so she started talking about how it would be so great with us no matter where we go, and I was just thinking NO I WANT TO GO ON ADVENTURES BY MY SELF I DONT WANT ANY TIES I WANT TO ACTUALLY LIVE FOR A FEW YEARS!! !! !! !! ! But I just kinda nodded and was like "yaaaaaa." And it's not just that situation. I'm always the guy who has to think for his friends, I'm the guy who always stays after, even though person x swore he would clean up the room after event y. And I'm okay with helping, I really am, it's just I want to be able to say no. So, how do I do it? How do I get the confidence to disagree? And please don't say pump iron. I've already accidentally thrown a few kids in PE, so I'm strong, and I'm tall. It's nothing physical, just something mental. Please help, and sorry for the long winded post

Just be more assertive. Relax. You want to be alone in Japan. You have that right. And don't marry her!

It takes years to learn, but it can be achieved.

The first step is finding the main cause of it is.

Is it anxiety? Are you afraid people will be angry or critical if you disagree with them?

Is it fear? Do you feel your girlfriend would get very cross with you for disagreeing with her?

Is it simply based on apathy? As in, you don't care either way about it?

I don't know. But you would inside...

pick something not too important that you don't want to do. say, "no." gradually work your way up to harder things. don't explain. "no," is a sentence.

I tend to agree with Outrider above.
Work out what is the source behind the behaviour. Breathe, dont just automatically and immediately agree as it appears you may usually do. Then extrapolate - weigh the pros and cons of each response strategically, mind-mapping what will really happen if you respond in a more assertive way as you'd like to, and whether or not your emotions are justified in response to reality or just unfounded anxiety. This is a stepping back mechanism, allowing you to consider a response instead of just giving a reaction.

Why don't you encourage her to do her own things by herself? Then if she's like, "Oh, we can do this together!" you can be like, "Nah, that's not my thing. And you deserve to do such-and-such."

Sort of like when my one-year-old wants to "help" me on my computer. I redirect him to something else he's interested in.

Assertiveness training is a real thing. I benefited from related self-help titles from Amazon.

Assertiveness trainings are a good idea indeed, either in person or online.

a short summary:
1) admit you have your own plans
2) realise you have a right to follow them
3) tell others about #2
4) tell those others about #1
5) determine if you want to remain friends with those that do not grant you #2

If you want to go on adventures by yourself for a few years, why do you have a girlfriend?