Setting Boundaries: Info and Practice | Worksheet | Therapist Aid - Free Printable

You're absolutely right — this worksheet is designed to help you practice setting healthy boundaries in different personal and professional situations. Setting boundaries means clearly communicating your limits, needs, and expectations while respecting others’. It’s not about being rude — it’s about self-respect and maintaining your emotional well-being.

Here are thoughtful, respectful, and assertive responses for each situation:

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🟢 Situation 1: Coworker asks about your medical absence

> *You missed several days of work due to a medical condition. When you get back, a coworker asks what happened. You feel this information is personal, and do not want to share.*

✔ Response:
> “Thank you for asking — I appreciate your concern. I’m feeling better now and ready to be back at work. I’d prefer not to go into details about my health, but I’m grateful to be here.”

🔹 *Why this works:*
- Acknowledges their concern (shows appreciation).
- States your boundary clearly (“I’d prefer not to go into details”).
- Reassures them you’re back and capable.
- Keeps it polite and professional.

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🟢 Situation 2: Brother asks you to watch his kids when you already have plans

> *Your brother asks if you can watch his two young children on Saturday morning. You already have plans.*

✔ Response:
> “I’d love to help out, but I already have plans that day that I can’t reschedule. Maybe we can figure out another time that works for both of us?”

🔹 *Why this works:*
- Shows willingness to help (softens the “no”).
- Explains the reason without over-justifying.
- Offers an alternative (keeps relationship open).
- Asserts your own schedule as valid.

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🟢 Situation 3: Coworker is yelling and slamming their fist during performance review stress

> *Your coworker is upset about their recent performance review. They start yelling and slamming their fist on their desk. This is making you very uncomfortable.*

✔ Response:
> “I can see you’re really frustrated, and I want to support you — but I need to step away for a moment. If you’d like to talk when things calm down, I’m happy to listen.”

🔹 *Why this works:*
- Validates their emotion without enabling the behavior.
- Sets a clear boundary (“I need to step away”).
- Leaves the door open for future constructive conversation.
- Protects your emotional safety — which is essential.

> 💡 *Bonus tip:* If this happens often or feels unsafe, consider reporting it to HR or a manager — workplace bullying or aggression should be addressed formally.

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🟢 Situation 4: Salesperson won’t leave during dinner

> *A salesperson comes to your door during dinner. You try to politely show disinterest, but they keep giving their sales pitch. You want to get back to dinner.*

✔ Response:
> “I’m in the middle of dinner and not interested in buying anything right now. Please respect my time and leave. Thank you.”

🔹 *Why this works:*
- Clear, direct, and firm — no room for misinterpretation.
- States your current activity (“in the middle of dinner”) to justify the boundary.
- Uses “please” to maintain politeness while asserting authority.
- Ends with “thank you” — keeps tone respectful.

> ⚠️ *If they persist:* You can close the door firmly, say “I’ve asked you to leave — please do so now,” or even call non-emergency police if they refuse to leave your property.

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## ✔ Key Takeaways for Setting Boundaries:
- Be clear and direct — don’t hint or apologize excessively.
- Use “I” statements — e.g., “I need...”, “I feel...”, “I prefer...”
- Stay calm and polite — assertiveness ≠ aggression.
- Offer alternatives when appropriate — helps preserve relationships.
- Protect your peace — your comfort and time matter.

Setting boundaries is a skill — the more you practice, the easier and more natural it becomes. You deserve to feel safe, respected, and in control of your time and energy.

Let me know if you’d like to role-play any of these scenarios or adapt them for different tones (more casual, formal, etc.)!