Boundary script worksheet

A boundary is a sentence you can hold under pressure. This worksheet helps you draft one for a specific recurring situation — short enough to repeat, clear enough to act on.

Related micro-course

When to use this

You've said yes to something you should have said no to and the resentment is building.
Someone in your life makes a repeating request you keep agreeing to.
Before high-pressure boundary conversations (parents, in-laws, ex-partners, demanding clients).

How to complete it

Identify the specific behaviour, not the person. Boundaries are about behaviour, not identity.
Write the short version (under 20 words) and the longer version (a paragraph). Use the short version first.
Plan the escalation: what happens if the boundary isn't respected.

Common mistakes

Over-explaining. The longer the justification, the weaker the boundary.
Apologising for the boundary in the same sentence.
Setting a boundary you have no consequence for — that's a request, not a boundary.

Boundary script worksheet

Vinthony Academy · vinthony.com

1. The recurring situation.

2. What you actually want (positive form, not just “less of X”).

3. The boundary, in one sentence.

Short. Calm. Repeatable. e.g. “I'm not going to discuss money on Sunday evenings.”

4. The alternative you're offering.

Boundaries land better when paired with a workable alternative.

5. What you'll do if it's not respected.

A consequence you're actually willing to follow through on — small and consistent beats large and theatrical.

6. When and how you'll share the boundary.