Boundary Exercises

Instructions: Take some time each day to journal your responses to the following prompts. Aim to be honest and detailed in your answers.

1. Situations and Feelings:
   • Prompt: Describe a recent situation where you felt your boundaries were tested or crossed. What specific feelings did you experience? What was the context?
   • Reflection: Analyze why this situation felt challenging. What could you have done differently to assert or protect your boundaries?
2. Personal Space:
   • Prompt: Reflect on a time when you felt uncomfortable with physical proximity or personal space. What made you uncomfortable, and how did you respond?
   • Reflection: Identify patterns in your responses. Are there recurring issues with personal space in your life?
3. Emotional Boundaries:
   • Prompt: Think about a recent interaction where you felt emotionally drained or overwhelmed. What did the interaction involve, and how did it affect your emotional state?
   • Reflection: Consider how you can set clearer emotional limits in similar situations in the future.
4. Time Boundaries:
   • Prompt: Review your schedule for the past week. Were there instances where you felt overextended or unable to manage your time effectively?
   • Reflection: Evaluate how you can better manage your time and say no to additional commitments when necessary.

Instructions: Seek feedback from trusted friends, family members, or colleagues about your boundaries.

1. Request Feedback:

1. • Exercise: Ask people you trust to share their observations about your boundaries. Do they notice any areas where you might need to strengthen or clarify your boundaries?

2. Reflect on Feedback:

1. • Exercise: Review the feedback you receive and consider how it aligns with your own reflections. What changes can you make based on this feedback?

Instructions: Create a visual map of your boundaries using the following categories. Draw or write out each category and identify where your boundaries lie in each area.

1. Physical Boundaries:

1. • Exercise: Sketch a simple outline of a person. Write down any relationships or situations where you feel your physical boundaries are negatively affected. Mark areas on the outline where you need more personal space or physical comfort in these relationships/situations.

2. Emotional Boundaries:

1. • Exercise: Write down situations or relationships where you feel your emotions are frequently affected. Map out the boundaries you need to protect your emotional well-being with words or visual representations.

3. Time Boundaries:

1. • Exercise: Create a weekly schedule and identify time blocks where you feel overwhelmed or over-committed. Mark these areas to indicate where boundaries could be better established.

4. Digital Boundaries:

1. • Exercise: List your digital interactions (e.g., social media, emails, texts). Note any areas where you feel your digital boundaries are not being respected or need improvement.

Instructions: Use this exercise to help you get in touch with and strengthen your personal boundaries.

1. Get Comfortable: Find a comfy spot where you can sit or lie down. Close your eyes or keep them softly focused in front of you. Take a few deep breaths to help you relax.
2. Create Your Bubble: Imagine yourself surrounded by a big bubble. Picture it stretching out as wide as your arms can reach, both in front of you and behind you, and as high as your arms can stretch. This bubble represents your personal space.
3. Feel the Bubble: Imagine yourself inside this bubble and feel how it surrounds you. Breathe in and out, and let yourself get used to being in this space.
4. Add a Color: Now, choose a color that makes you feel good—like a calm blue or a cozy green. Visualize this color filling up your entire bubble. Think of it as a protective shield that keeps your boundaries safe unless you decide otherwise.
5. Sit with It: Once your bubble is fully colored, take a few moments to enjoy the feeling of your safe space. Continue to breathe deeply and notice how it feels to be in this protected area.
6. Wrap Up: When you’re ready, slowly bring yourself back. Take a moment to think about any feelings or thoughts that came up during this exercise.

Instructions: Reflect on your core values and how they relate to your boundaries.

1. Core Values:

1. • Exercise: List your top five core values (e.g., respect, honesty, independence). How do these values influence your boundary-setting?

2. Boundaries Alignment:

1. • Exercise: For each value, consider how your current boundaries align with or conflict with these values. What adjustments might you need to make to ensure your boundaries reflect your core values?