3-Minute Boundary Reset

Time needed: 3 minutes (1 minute each)

Setting: Any moment you need to reestablish boundaries

Purpose: Quickly reconnecting with personal limits and needs

Boundary Check-In (60 seconds)

What: Place both feet firmly on floor, hands on knees/desk. Ask yourself:

- "What feels uncomfortable right now?"

- "What's asking too much of me?"

- "What's my energy saying no to?"

Notice: Physical sensations of boundary crossing (tension, tiredness, unease)

Why: Recognizes early warning signals before complete depletion

Limit Setting (60 seconds)

What: Choose ONE clear boundary to set right now:

- A task to postpone

- A request to decline

- A break to take

- A need to express

Notice: Any guilt or resistance to setting limits, what feels possible

Why: Translates boundary awareness into concrete action

Boundary Protection (60 seconds)

What: Support your boundary with:

- A simple phrase to use ("Not right now" or "I need to step back")

- One physical action (closing door, putting phone down, stepping outside)

- A self-permission statement ("It's okay to protect my energy")

Notice: How boundary setting affects your physical state

Why: Creates practical tools for maintaining limits