Step-by-Step Instructions:

1. Find a quiet space where you can reflect honestly on your boundaries.
   
2. Create your “Boundary Map” by dividing a journal page into sections for each life area:
   
   • Work/Professional
   • Family
   • Friendships
   • Romantic Relationships
   • Digital/Online
   • Physical Space & Energy
   • Self-Boundaries (how you treat yourself)
3. For each area, reflect on these questions:
   
   • Where do I feel drained or resentful?
   • When do I find myself saying “yes” when I want to say “no”?
   • What situations consistently leave me feeling uncomfortable?
   • Where do I feel my needs are consistently overlooked?
4. Rate your boundaries in each area from 1-10 (1 = very weak, 10 = very strong)
   
5. Identify your priority area – Which section would benefit most from stronger boundaries?
   
6. Create one clear boundary statement for your priority area:
   
   • Make it specific and actionable
   • Frame it positively rather than as a restriction
   • Example: “I will check email only during working hours” rather than “I won’t check email after work”
7. Complete the implementation plan section:
   
   • When and how will you communicate this boundary?
   • What might make maintaining this boundary challenging?
   • How will you support yourself in honoring this boundary?