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Boundary Scripts for Overcommitment

Table output

Write polite ways to say no or renegotiate.

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Write boundary scripts for requests I find hard to refuse. The situations: [SITUATIONS]. The people involved and our relationship: [RELATIONSHIPS]. What I can offer instead: [ALTERNATIVES]. Channel (spoken, text, email): [CHANNEL].

For each situation, write three versions: a soft no, a firm no, and a renegotiate version that offers a smaller commitment. Each should be under 40 words and in my voice, with no apology spiral. Add a line I can use if the person pushes back, and a note about timing (when to say it). Present as a table: Situation | Soft | Firm | Renegotiate | If they push back. Finish with a short checklist I can use before saying yes to anything: three questions about time, energy, and what I would drop.

None of this replaces therapy or medical care. Should I describe a crisis, pause the exercise and direct me to emergency services or a hotline for my country before anything else.

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