Boundary Setting Worksheet - Working for the Universe

Healthy boundaries are essential for maintaining balanced relationships and protecting your emotional well-being. This worksheet will help you identify your current boundary patterns, recognize areas for improvement, and develop strategies for setting and maintaining healthier boundaries.

Take your time with this worksheet and be honest with yourself. The goal is personal growth and healthier relationships.

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Part 1: Understanding Boundaries

What Are Boundaries?

Boundaries are the limits and rules we set for ourselves within relationships. They define where you end and others begin, and help communicate what behaviors are acceptable to you. Healthy boundaries allow for mutual respect, trust, and appropriate levels of emotional and physical connection.

Types of Boundaries

Physical: Personal space, touch, privacy
Emotional: Feelings, energy, emotional intimacy
Time/Energy: How you spend your time and energy
Material: Money, possessions, resources
Mental: Thoughts, values, opinions
Sexual: Consent, preferences, comfort levels

Part 2: Assessing Your Current Boundaries

For each statement below, rate how often it applies to you:

Statement	Never	Rarely	Sometimes	Often	Always
I have difficulty saying "no" when others ask for my time or help.
I feel responsible for other people's feelings or problems.
I share personal information too quickly or inappropriately.
I allow others to criticize me or put me down.
I have trouble asking for what I need in relationships.
I feel guilty when I prioritize my needs.
I tend to take on too many responsibilities.
I allow others to make decisions for me.
I avoid conflict at all costs.
I feel resentful toward others for taking advantage of me.

Based on your responses, what patterns do you notice about your boundaries?

Part 3: Identifying Your Boundary Needs

Physical Boundaries: What are your needs regarding personal space, touch, and privacy?

Emotional Boundaries: How do you need others to respect your feelings and emotional energy?

Time/Energy Boundaries: What limits do you need to set on your availability and commitments?

Material Boundaries: What are your needs regarding money, possessions, and resources?

Mental Boundaries: How do you need others to respect your thoughts, values, and opinions?

Part 4: Boundary Violations

Identify specific situations where your boundaries have been violated:

Situation	How did you feel?	How did you respond?	What would you do differently?

Part 5: Creating Healthy Boundaries

Relationship 1

Relationship (e.g., partner, friend, parent, coworker):

Current boundary issues in this relationship:

Specific boundaries I need to set:

How I will communicate these boundaries (specific language):

Potential challenges and how I'll address them:

Relationship 2

Relationship (e.g., partner, friend, parent, coworker):

Current boundary issues in this relationship:

Specific boundaries I need to set:

How I will communicate these boundaries (specific language):

Potential challenges and how I'll address them:

Part 6: Boundary Setting Scripts

Effective Boundary Setting Formula

State the boundary clearly and directly
Explain why it's important to you (optional)
State the consequence if the boundary is not respected
Acknowledge the other person's feelings (optional)

Example: "I need you to call before coming over [boundary]. My time alone is important to me [why]. If you show up unannounced, I won't be able to see you [consequence]. I know you enjoy spontaneous visits, but this is important to me [acknowledgment]."

Script for saying "no" to requests:

Script for addressing criticism or disrespect:

Script for communicating your emotional needs:

Script for addressing someone who repeatedly violates your boundaries:

Part 7: Maintaining Boundaries

What internal obstacles might make it difficult for you to maintain boundaries? (e.g., fear of rejection, guilt, people-pleasing tendencies)

Strategies for overcoming these internal obstacles:

What external obstacles might you face? (e.g., others' resistance, cultural expectations)

Strategies for addressing these external obstacles:

Self-care practices to support your boundary-setting efforts:

Part 8: Reflection and Action Plan

Three most important boundaries I need to establish or strengthen:

Specific actions I will take in the next week to begin setting these boundaries:

How I will celebrate and acknowledge my progress:

Date to review my progress:

Remember: Setting boundaries is an act of self-respect and self-care. It may feel uncomfortable at first, especially if you're not used to it, but with practice, it becomes easier and contributes to healthier, more fulfilling relationships.

"Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others."
— Brené Brown