Boundary Script Practice

What It Is

Pre-writing what you’ll say when you need to protect your time, energy, or values.

Why It Helps

If you were taught that saying no is selfish or disrespectful, boundaries feel terrifying. Practicing in advance builds neural pathways and reduces freeze responses when the moment comes.

What You Need

A notebook or notes app and clarity about one boundary you need to set.

How to Do It

Identify a situation where you need a boundary. Write three versions of what you could say, from gentle to firm. Practice saying them out loud. Choose the one that feels truest. Rehearse it until your body relaxes.

This Is Not Worship

It’s assertiveness training and emotional rehearsal used in cognitive behavioral therapy.

Variations

Role-play with a trusted friend, record yourself saying it, or practice in the mirror. Remember: boundaries are not mean. They’re honest.