Boundary Setting Worksheet
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Use this worksheet to get clear on a boundary before you communicate it. A boundary isn't something you set in the moment — it's something you think through and then hold.
Define the Boundary
The boundary I need to set:
Who this is with:
Why this boundary matters to me:
Build Your Boundary Statement
Use this formula to write your boundary in plain language:
"I need _______________________________________________________________
because _______________________________________________________________."
Prepare for Pushback
If they push back, I'll say:
If they keep pushing, I'll:
If they try to guilt me, I'll remind myself:
My Commitment
☐ I will state my boundary calmly and clearly.
☐ I will not over-apologize or overexplain.
☐ I will hold the boundary even if it's uncomfortable.
☐ I understand that their reaction is not my responsibility.
Reminder: A boundary is not a punishment. It's how you protect what matters to you.
Example Boundaries
With a parent who drops by unannounced:
"I need you to call before coming over, because I need time to prepare and I can't always have visitors. If you show up without calling, I won't be able to let you in."
With a friend who vents for hours:
"I care about you, but I need to limit our phone calls to about 30 minutes. I don't have the energy for longer conversations right now, and I want to show up better when we do talk."
With a coworker who messages after hours:
"I need to stop responding to messages after 6 PM, because I need evenings to recharge. I'll get back to you first thing in the morning."