Boundary-Setting Scripts — Week 5 Worksheet

Divorce & Starting Over · Week 5, Lesson 2

Boundary-Setting Scripts

Map your most important boundaries and practice the real language you need to communicate them

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<\!-- Part 1: Boundary Inventory -->

Part 1: My Boundary Inventory

For each person in your life, identify the boundary that matters most right now and write it out clearly.

<\!-- Card 1: Ex-Spouse -->

👤

My Ex-Spouse / Partner

Co-parenting, communication, and space

The boundary I need to set:

What I fear will happen if I hold it:

How I'll communicate it:

What I'll do if it's crossed:

<\!-- Card 2: Family Members -->

👪

Family Members

Parents, siblings, in-laws — anyone with opinions

Who this applies to:

The boundary I need:

How I'll say it:

How I'll respond to guilt:

<\!-- Card 3: Friends -->

🤝

Friends / Social Circle

What you share, what you don't, and what you need from them

Topic I don't want to discuss anymore:

What I actually need from my friends right now:

How I'll redirect conversations when needed:

<\!-- Card 4: Myself -->

🪮

Myself

The hardest boundary to keep

A habit or behavior I need to stop:

A pattern I keep falling into with my ex:

What I'll say to myself when I'm tempted to break this boundary:

<\!-- Part 2: Script Practice -->

Part 2: Script Practice

Practice the real language. You don't have to get it perfect — you just need words you can actually say out loud.

When someone asks too many questions about the divorce

"I appreciate you caring. I'm not ready to talk about the details right now — I'll let you know when I am."

My version:

When my ex crosses a boundary we've agreed on

"We agreed on [X]. When that doesn't happen, it makes things harder for both of us. I need you to respect this going forward."

My version:

When a family member gives unsolicited advice

"I know you mean well. I'm working through this with support, and right now what I need most is [encouragement / space / someone to listen]."

My version:

A conversation I've been avoiding — my version

Who I need to have it with: What I need to say:

<\!-- Commitment -->

My Boundary Commitment

The one boundary I will set or reinforce this week:

The person I'll be accountable to:

How I'll know I held it: