5 Boundaries You Can Copy + Paste — Even If Setting Boundaries Feels Uncomfortable
Let’s be honest:
Most of us were never taught how to set boundaries.
Especially women.
Especially leaders.
Especially caregivers and over-functioners.
We were taught (socially groomed) how to be helpful.
How to be polite.
How to keep the peace.
How to make ourselves smaller so others could stay comfortable.
Boundaries?
Not on the syllabus.
So if you’re someone who still feels a little awkward, guilty, or physically itchy when you try to set a boundary — welcome, friend. Same table. Same coffee.
But here’s the thing: boundaries aren’t walls.
They’re clarity.
They’re respect.
They’re self-preservation.
They’re the difference between being drained and being human.
And the research backs it up:
1. Boundaries reduce burnout.
According to the Journal of Occupational Health Psychology, people with strong interpersonal boundaries show significantly lower burnout levels, regardless of workload.
2. Boundaries strengthen relationships.
A 2022 study from the University of Kentucky found that clear, direct boundaries increase trust because people know where they stand.
3. Boundaries increase emotional safety.
The American Psychological Association reports that boundary-setting improves self-esteem and decreases resentment — two key ingredients of healthy connection.
So yes — boundaries matter.
And yes — you need them.
And yes — you can absolutely borrow mine.
5 Copy + Paste Boundaries You Can Use Today
Boundary #1: Time Protection
“Thanks for thinking of me. I can’t take this on right now, but I hope it goes well.”
Protects: your time, your bandwidth, your energy
Good for: work asks, volunteer asks, social invitations
Boundary #2: Emotional Load
“I care about you. I don’t have the capacity to hold this conversation today. Can we revisit it later?”
Protects: your mental health
Good for: friends or family who tend to emotionally unload or vent
Boundary #3: Communication Expectations
“I’m not able to respond quickly, but I’ll get back to you when I can.”
Protects: your peace, your pace
Good for: texts, emails, work communication, parents
Boundary #4: Personal Space + Autonomy
“I’m making the decision that’s best for me right now.”
Protects: your agency
Good for: people who push, guilt-trip, or question your choices
Boundary #5: Social Energy
“I’m going to sit this one out, but please enjoy and send pictures.”
Protects: your social battery
Good for: events you don’t want to attend, over-scheduled seasons
How to Use These Without Feeling Like a Jerk
The biggest misconception about boundaries is that they have to sound harsh or have to be said at all. It’s not about the proclamation but the commitment you make with yourself.
The truth?
The delivery is soft — but the clarity is firm.
Boundaries are successful when they are:
Simple
Direct
Kind
Repeated as needed
You don’t need to justify.
You don’t need to overexplain.
You don’t need to apologize.
You just need to stick to the sentence.
GRL Pep Talk:
Listen…
You’re not mean for having needs.
You’re not rude for having limits.
You’re not selfish for protecting your time, your heart, or your energy.
You are a whole person.
With a real life.
With a capacity that is not infinite (even if everyone thinks it is).
Boundaries don’t make you difficult — they make you healthier.
They make your relationships healthier.
They make your work more sustainable.
They make the people who love you meet you in the middle instead of expecting you to shoulder everything.
And here’s the truth you might not want to hear:
If someone gets upset that you have a boundary,
it’s because they benefitted from you not having one.
You deserve boundaries.
You deserve peace.
You deserve relationships that respect both of those things.
