One-Page View
Boundary Map
Having your recurring boundaries set in writing, so they hold without being re-decided mid-conversation.
A keep-close version. Read it here, or screenshot this page to have it on your phone — print and PDF copies will appear once final files are attached.
A private page of your recurring limits, written before the day you need them. Deciding which rung of firmness a situation deserves — calmly, in advance — keeps the delivery short and the cost low.
The person or situation
Where the limit is needed
e.g. Sunday visits from my in-laws
The kind of boundary
The rung it deserves
The line you'll use
One sentence, written here while rested. Information, not justification.
My sentence
e.g. Visits are lovely, and they run to an hour now — that's what today's version of me can manage.
If it gets pushed back
The calm repeat
e.g. 'I understand — and an hour is what works.' (Same line, as many times as needed.)
A boundary is information, not an argument. Because yours is based on capacity — on fact — it doesn't need defending, and repeating it calmly is accuracy, not rudeness.