MODULE TWO

Boundaries:
Your Blueprint

RESOURCES / BOUNDARIES / MODULE TWO

Learn how to set and maintain boundaries that protect your time, energy, and emotional health.

What are boundaries?

Boundaries are the lines we draw to protect our well-being. They’re not barriers but frameworks that allow us to thrive. Healthy boundaries:

  • Create space to prioritise yourself.

  • Foster mutual respect in relationships.

  • Reinforce your self-worth by setting clear standards for how you want to be treated.

When you set boundaries, you send a powerful message—to yourself and others—that you value your time, energy, and emotions.

The four types of boundaries

  1. Emotional: What you choose to share with others and what you protect.

    • Example: Choosing not to discuss certain topics with a friend who lacks empathy.

  2. Mental: Saying no to intrusive or unhelpful thoughts.

    • Example: Redirecting your mind away from self-critical spirals.

  3. Physical: Protecting your body, space, and health.

    • Example: Declining a hug when you don’t feel comfortable.

  4. Time: Prioritising how you spend your time and ensuring it aligns with your goals.

    • Example: Blocking off time for rest despite external pressures.

Activity: Boundary Mapping

To create and reinforce boundaries, it’s essential to take an honest look at your current environment. This journaling exercise is designed to help you identify areas where boundaries may need to be established or strengthened. Use this as an opportunity to connect with your thoughts and feelings in a safe, reflective space.

1. Reflect

📝  Ask yourself the following questions, and journal your responses without judgment.

  • Where do you feel you are being taken advantage of?

  • What person, thing, or situation makes you feel small or unworthy?

  • Where do you feel undervalued?

  • Where are you under-acknowledged?

  • Where do you feel threatened or unsafe?

2. Explore

📝  Use the prompts below to explore where you might need to establish clearer limits.

Work

  • Are you taking on tasks outside your role or comfort zone because you feel obligated?

  • Do you have trouble saying no to last-minute requests?

  • Are your work hours bleeding into your personal time?

Relationships

  • Are there people in your life who dismiss your feelings or needs?

  • Do you feel drained after spending time with certain individuals?

  • Are you giving more than you’re receiving in your relationships?

Family

  • Are family obligations interfering with your personal goals or peace of mind?

  • Do you feel guilty for prioritizing your own needs?

  • Are you expected to resolve conflicts or take on responsibilities unfairly?

Friendship

  • Do you feel obligated to say yes to every social invitation?

  • Are your friends supportive of your growth and boundaries?

  • Is there a friend who frequently crosses emotional or physical boundaries?

Financial

  • Are you lending money or resources without reciprocation?

  • Do you feel pressure to spend beyond your means to fit in?

  • Are financial decisions being influenced by others without your full consent?

Health

  • Are you overcommitting to others at the expense of your physical health?

  • Are you neglecting self-care or exercise because of external pressures?

  • Do you feel unable to set limits on unhealthy habits?

Mental

  • Are you replaying negative conversations or scenarios in your mind?

  • Do you feel overwhelmed by mental clutter or overthinking?

  • Are you struggling to protect your time for rest and reflection?

3. Identify Patterns

📝  Once you’ve answered the questions above, look for common themes. Use these prompts to guide your analysis:

  • Are there recurring situations or individuals where boundaries are consistently crossed?

  • Which types of boundaries (mental, emotional, physical, time) are being violated most often?

  • Do you feel specific emotions, such as guilt or fear, that make setting boundaries difficult?

Step 4: Define Your Action Plan - refer to chat??

Now that you’ve identified areas where boundaries are needed, consider the steps you can take to protect your energy and align with your values. Write down:

  • One immediate boundary you can set today to address a pressing issue.

  • One longer-term boundary you can work towards establishing over the next month.

  • How you will communicate these boundaries to others while maintaining respect for yourself and them.

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Module One
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Module Three