60 ready-to-use boundary scripts · Created by Dr Michaela Dunbar
Your boundaries are clear at 8am.
What happens to them by 6pm?
The meeting runs over. One more favour turns into your afternoon. You finish the day with everyone else’s tasks done and yours still waiting.
Keep the words you need close by. Choose from 60 practical scripts to pause, say no and protect your time, even when your usual answer is already on its way out.
“I can take this on if we move something else. Which should take priority: this or the current deadline?”
“I agreed before checking my capacity. I need to change my answer: I won’t be able to do it.”
This is for you if…
You start the day with great intentions for your boundaries. But as the day goes on, old habits take over.
You say yes before you’ve checked what you can manage. Meetings run over. Someone else’s request becomes your priority.
By the end of the day, your own tasks are still unfinished, and you’re wondering how your boundaries slipped again.
Keep the words you need somewhere you can reach them. On your phone. Beside your calendar. Before the next meeting begins. So when your automatic yes kicks in, you have a sentence ready to help you pause.
For the moment your good intentions need words
You don’t need to invent the right sentence under pressure.
You can understand boundaries and still find yourself agreeing before you have checked your diary. You can know you need rest and still type “of course” when someone asks for a favour.
Then comes the second task: finding a way to change your answer without writing six paragraphs or sounding harsher than you meant to.
The Boundary Scripts Vault puts practical wording in one place. Find your situation. Choose a sentence. Adjust the details so it sounds like you.
Use it before a conversation, while you are writing a message, or after you realise you said yes too quickly. You can start with one script today.
The Boundary Scripts Vault
60 scripts.
A sentence for the moment you’re in.
Twelve everyday categories, with five different scripts in each. Extra tone options and cards help you practise twelve common situations.
- Buy yourself time
- Say no without a long explanation
- Protect your time at work
- Handle family comments
- Make plans you can manage
- Limit heavy conversations
- Ask for space and come back
- Protect your phone, privacy and home
- Share the mental load
- Handle money, belongings and free work
- Respond when they push back
- Repair, change your mind and follow through
More than a list to read once
Find it. Make it yours. Keep it close.
A searchable script finder
Type a situation or choose a category. Copy the sentence and adjust it before you send. Opens in your browser; no subscription or app installation needed.
A clickable 31-page guide
All 60 scripts, a sentence builder and a pushback plan. Twelve situations include gentler wording, firmer wording, a reply and a next step.
Cards for the busy moments
Twelve phone-friendly cards and twelve printable cut-out cards. Save your favourites so you can see them before your automatic yes takes over.
“But my situation is different…”
Your boundary can sound like you.
You may need a respectful way to question a deadline. You may be the first person in your family to ask for more space. Or you may care deeply about a friend while knowing that you cannot give them every evening.
A one-size-fits-all “just say no” does not account for the relationship, the responsibility or the conversation that follows.
That is why the guide helps you choose your tone, acknowledge an existing commitment and plan what you can actually do next. You can be considerate and still make your limit clear.
“I’d love to see you. I can stay until three, then I’ll need to head home.”
Scripts cannot control another person’s response. For a situation involving threats, coercion or harm, prioritise safety and individual support.
Created by a clinical psychologist
Meet Dr Michaela Dunbar.
Dr Michaela is an NHS-trained, HCPC-registered Chartered Clinical Psychologist, published author and founder of My Easy Therapy.
Her work makes practical psychological tools accessible to sensitive women. This toolkit brings the focus down to an everyday moment: knowing what to say when you need to protect your time, energy or privacy.
A practical educational resource for everyday communication. It is not individual therapy.
Start small
Choose tomorrow’s sentence tonight.
Think of one moment that regularly catches you out. The extra task. The question you do not want to answer. The visit that runs on.
Find the matching script and save it where you will see it. Change the details now, while you have a moment to think. When the request arrives, you have somewhere to start.
You do not have to become a different person or change every relationship this week. One clearer conversation is a useful place to begin.
New toolkit · launch offer
Keep the words you need within reach.
Get the complete Boundary Scripts Vault: 60 scripts, the digital finder, the clickable guide and both sets of cards.
USD · one payment · no subscription
The toolkit is new. This $9 launch offer is available through this page; the current shop price is $19.
Secure payment through Stripe. You’ll review and confirm the charge before paying.
A few practical details
Before you decide.
Are there really 60 different scripts?
Yes. The guide and finder contain 60 distinct numbered scripts across 12 categories. Twelve expanded examples add tone options and pushback replies. The card versions repeat those examples for convenience; they are not counted as extra scripts.
What if I go blank in the moment?
Save a favourite card on your phone or keep a printed one near your desk. The scripts include ways to ask for time, so you do not have to give an answer on the spot.
Can I use this with my manager or family?
The toolkit includes work, family, friendship and everyday situations. Adapt the wording to your circumstances, responsibilities and the power dynamics involved. It cannot guarantee that someone will agree or change their behaviour.
Is it a physical product?
It is a digital toolkit: a PDF guide, an HTML script finder that opens in a browser, phone-friendly PDF cards and printable PDF cards. Nothing is shipped.
How do I get my purchase?
Pay securely through Stripe, then sign in to your purchase library with the email you used at checkout. Your resources stay available in your account. You do not need an app membership.
What if it is not right for me?
Your purchase comes with our 7-day money-back guarantee. Email support@myeasytherapy.com within seven days of purchase to request a refund.
Is there a subscription or another required purchase?
No. Each product is a one-time purchase. Any additional offer is optional and clearly priced. You can skip the offers and go straight to your purchase library.
For the next time someone asks
Let your next answer make room for you, too.
Choose a sentence now, so it is there when your day gets busy.