3-Minute Boundary Builder

Time needed: 3 minutes (1 minute each)

Setting: When feeling pressure to say yes

Purpose: Strengthening boundary-setting while maintaining relationships

    Reality Check Pause (60 seconds)

What: Place feet firmly on ground. Take three breaths while asking:

- "What's true about my current capacity?"

- "What would I have to sacrifice to say yes?"

- "What am I really available for?"

Notice: Physical sensations when considering adding more, where you feel the pressure, what your body knows

Why: Connects to actual capacity, reduces guilt-based decisions, honors current limits

    Response Rehearsal (60 seconds)

What: Choose one gentle but clear response from:

- "I want to help but my plate is genuinely full right now"

- "I need to check my capacity before committing"

- "Can I offer a smaller way to support instead?"

Practice saying it aloud or in mind

Notice: Which words feel authentic, any urge to over-explain, where you can be simpler

Why: Builds response confidence, maintains connection, reduces anxiety

    Self-Trust Anchor (60 seconds)

What: Place hand on heart and complete:

- "I honor my limits by..."

- "I can still care while saying no by..."

- "I give myself permission to..."

Notice: Where you feel relief, any residual guilt, what becomes possible with clear boundaries

Why: Strengthens self-trust, reduces people-pleasing, maintains self-care

Closing: Whisper "My limits are valid"

Notice: How clear boundaries affect energy

Why: Reinforces boundary-setting as self-care

Tips:

- Keep responses kind but clear

- No need to over-explain

- Trust your initial knowing

- Remember relationship continues

- Small boundaries build capacity