Free, self-paced mini course
Boundaries Lite: Scripts You Can Use Today
Clear, kind boundary skills with scripts for ordinary, awkward moments.
A clear path, without pressure.
Learn what boundaries are, choose proportionate limits and practise short scripts without over-explaining.
This course is designed for people who say yes automatically, over-explain, resent commitments or fear disappointing others. Across seven modules, you will build an understanding of the pattern, practise one skill at a time and create a plan that can survive ordinary life. You can complete it in one sitting, but spacing the modules across several days usually creates more opportunity to practise.
The material is psychology-informed education rather than therapy, diagnosis or individual medical advice. Evidence can identify promising approaches; it cannot tell us exactly what one person needs. Keep what is useful, adapt what is not and involve qualified support when the problem is persistent, severe, complex or connected with safety.
A boundary is your action
distinguishing a personal limit from a rule used to control another person
Open module →Module 2Find the signal before resentment
using dread, overload, irritation and avoidance as clues that a limit needs attention
Open module →Module 3Use the short-script formula
combining acknowledgement, clear limit and optional alternative without a courtroom speech
Open module →Module 4Tolerate the after-feeling
making room for guilt and anxiety without reversing a reasonable boundary immediately
Open module →Module 5Handle pushback
using the broken-record method, ending circular debate and identifying escalation
Open module →Module 6Match boundaries to relationships
adapting tone and consequence across work, family, friendship and online spaces
Open module →Module 7Review without perfection
checking effectiveness, repair and consistency while accepting that skills take practice
Open module →Turn the course into one small plan.
Choose one idea to remember, one practice to repeat and one situation in which to use it. Then name the sign that would tell you to seek more support. A tiny plan you can recall is more useful than a long plan that disappears under pressure.
The clearest idea or skill from the course.
A small repetition you can try within 48 hours.
A person, service or professional you could involve.
An optional next step
Continue with Understanding Attachment
The full course follows patterns across family, friendship, romance and work, with case stories, reflection and practical ways to build safer connection and repair. You can keep using this mini course without buying anything.
Explore the full attachment course →Evidence and further reading
These sources informed the course framework and safety boundaries. Findings are described cautiously because study populations, interventions and outcomes vary.
- NHS: Every Mind Matters
- NICE: Common mental health problems
- NHS: Getting help for domestic violence and abuse
- Women’s Aid: Making a safety plan