Boundary Setting Scripts & Templates — Say No Without the Guilt

You said yes again. And now you're lying in bed resenting every single person you agreed to help.

People-pleasing is exhausting — and ADHD makes it worse because your mouth says yes before your brain even had the chance to think. This toolkit gives you the exact words to use so you can stop fumbling through awkward nos and start protecting your time and energy.

What's Inside:

• 🔹 Word-for-word scripts for common situations: school, family, friends, partner
• 🔹 Email templates for saying no professionally without the spiral
• 🔹 Scripts for setting limits with your own kids (yes, really)
• 🔹 How to hold a boundary when someone pushes back
• 🔹 Self-worth journal prompts to strengthen your resolve over time

Real talk: Saying no doesn't make you a bad person. It makes you honest. These scripts helped me go from chronic over-committer to someone who actually shows up for the things I said yes to — because there aren't as many of them anymore.

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