What's inside the boundaries workbook
- Boundary Check
- My Values
- Boundary Scripts
- Boundary Practice
- Boundary Wins
- Weekly Reflection
- Notes
See every page
All 11 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Workbook Belongs To
- 3. Contents
- 4. Boundary Check
- 5. My Values
- 6. Boundary Scripts
- 7. Boundary Practice
- 8. Boundary Wins
- 9. Weekly Reflection
- 10. Notes
- 11. Thank you page
Who this boundaries workbook is for
This workbook is for people who find it hard to say no or protect their time and energy. It suits people-pleasers, caregivers, busy parents, employees who always take on extra work and anyone who feels drained by certain relationships. Healthy boundaries are not about pushing people away; they protect what matters most so you can show up as your best self. Practicing on paper makes real conversations feel much less daunting.
How to use your boundaries workbook
Check where boundaries are needed, name your values, use scripts, practice, record wins and review weekly. Use the check page to notice where you feel resentful, tired or taken for granted, since these feelings often point to a missing boundary. Name your values so you know what you are protecting. Choose or adapt kind, clear scripts for saying no or asking for change. Practice one boundary at a time on the practice pages, and record what happened. Celebrate wins, however small, and review each week to see your confidence grow.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadBoundaries Workbook questions
Are scripts included?
Yes. Look for the "Boundary Scripts" page in the 11-page boundaries workbook. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Can I practice boundaries?
Yes. Look for the "Boundary Practice" page in the 11-page boundaries workbook. Every page is undated, so you can start any day and reprint a page whenever it fills up. Download it free, print only the pages you need and add more copies of any page later.
Is there a wins page?
Yes. Look for the "Boundary Wins" page in the 11-page boundaries workbook. Download it free, print only the pages you need and add more copies of any page later. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Is the Boundaries Workbook really free?
Yes, the Boundaries Workbook is completely free for personal use. Download the 11-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. Matching bundles on our Etsy shop are optional and paid; this single planner stays free.
What size is the Boundaries Workbook?
The Boundaries Workbook comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 11 pages.
