Boundary-setting scripts

One clear sentence can be enough. Choose words that fit your moment and sound like you.

A boundary can be one clear sentence. Below are the same ready-to-use phrases found in Steady in the Moment, each in a warm, firm, and short version. Pick the one that fits the moment, and change the words so they sound like you.

Saying no or setting boundaries

Warm: “I really appreciate you thinking of me. I'm not able to take this on right now, and I want to be honest about that.”
Firm: “I'm not able to take this on. Thank you for understanding.”
Short: “I can't take this on.”

Warm: “That matters to me, and I also need to protect my time this week. Can we find another way?”
Firm: “That doesn't work for me. Let's find another option.”
Short: “That doesn't work for me.”

Buying time to think

Warm: “I want to give this the thought it deserves. Can I get back to you by tomorrow?”
Firm: “I'll need some time to consider this. I'll respond by tomorrow.”
Short: “Let me get back to you.”

Warm: “Good question — I don't want to answer too quickly. Let me sit with it for a bit.”
Firm: “I'm not ready to answer yet. I'll follow up.”
Short: “Let me think on that.”

Pushing back on deadlines

Warm: “I want to do this well, and the current timeline makes that hard. Could we look at moving it to next week?”
Firm: “This timeline isn't realistic. I can deliver by next Wednesday.”
Short: “I need until next Wednesday.”

Warm: “I'm glad to help. To fit this in, which of my current tasks could we move?”
Firm: “If this is the priority, something else needs to move. Which one?”
Short: “What should I drop to fit this?”

Tips for using these words

You don't owe a long explanation. A short, kind sentence is enough.
Offer another time or option only if you can really follow through.
Use only what feels appropriate and safe for your situation.

Want words for your exact situation, in your tone? Steady in the Moment can draft one for you.

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These scripts are general communication examples, not professional or therapeutic advice.