Scripts for Setting Boundaries: What to Say and Why It Matters

Boundaries! Boundaries! Boundaries!

Setting boundaries can feel uncomfortable — especially if you didn’t grow up seeing it modeled in healthy ways. You might worry you’re being “mean,” fear disappointing others, or second-guess your needs. But here’s the truth:

Boundaries aren’t about shutting people out — they’re about keeping yourself safe and well.

Boundaries help us define where we end and others begin. They protect our energy, honor our values, and create room for more authentic connection. And while setting them can feel intimidating at first, it gets easier with practice — especially when you have the words to lean on.

Below are simple, respectful scripts to help you set boundaries in different areas of your life.

💞 Boundaries with a Partner

Boundary: Needing space after an argument.

Script: "I want to talk about this, but I need some time to cool down so I don’t say something I’ll regret. Let’s check in again in an hour.”

Boundary: Needing emotional support, not solutions.

Script: "I’m feeling overwhelmed, and I don’t need advice right now — I just need you to listen.”

👯‍♀️ Boundaries with Friends

Boundary: Not wanting to discuss certain topics.

Script: “I know this is something you care about, but I’d rather not get into that right now. Can we shift the conversation?”

Boundary: Protecting your time.

Script: “I’d love to hang out, but I need a night to myself to recharge. Let’s find another time soon.”

💼Boundaries with Coworkers

Boundary: Limiting after-hours contact.

Script: “I try to unplug after 6 PM so I can be fully present at home. Let’s connect first thing in the morning.”

Boundary: Saying no to extra responsibilities.

Script: “I’m at capacity right now and won’t be able to take that on, but I can help you brainstorm other options.”

👩‍👧 Boundaries with Children

Boundary: Respecting your “no”.

Script: “I understand you’re upset, and I still need you to follow this rule. It’s my job to keep you safe.”

Boundary: Needing space to cool down.

Script: “I’m feeling frustrated right now, so I’m going to take a few minutes in the other room and come back when I’m calm.”

🛍️ Boundaries with Strangers or Acquaintances

Boundary: Declining small talk or interaction.

Script: “Thanks for understanding, but I’m keeping to myself today.”

Boundary: Redirecting intrusive questions.

Script: “I’m not comfortable sharing that, but thank you for asking.”

A Gentle Reminder

You don’t need to justify or over-explain your boundaries. “No” is a full sentence — but it’s okay to use more words if it feels better or clearer to you.

Setting boundaries is a form of self-respect. It may feel awkward at first, especially if people aren’t used to hearing them from you. But over time, you’ll build stronger relationships — not in spite of your boundaries, but because of them.

Looking for More Support?

At Oak Counseling & Consulting, we help women untangle the guilt around setting boundaries and reconnect with their needs. If you’re ready to step into a life that feels more grounded and balanced, we’re here for you.

👉 Visit our website to learn more👉 Follow us on Instagram @oakcounselingandconsulting

You deserve space. You deserve support. You deserve to say what you need — and trust it will be respected.