Explore Examples of Boundaries You Can Set for a Healthier Life

Without boundaries — the invisible "fences" that protect your time, energy, and well-being — it’s easy to give more than you have. Over time, this can build into resentment, burnout, and the feeling of always having to please others at your own expense.

Boundaries aren’t always easy to set, but they are possible to learn. Here are some clear, practical examples of boundaries you can use to protect your peace and nurture healthier connections.

Let’s dive in.

Key Learnings

• Setting boundaries (emotional, physical, digital, or financial) helps you protect your time, energy, and mental health.
• Following your own boundaries teaches others how to treat you and reinforces self-respect.
• With strong boundaries in place, you can say “no” when needed and fully enjoy quality time with others.

What Healthy Boundaries Look Like

Healthy boundaries are interpersonal limits that define your personal space, needs, and values and help you maintain your sense of self and identity. 

Good boundaries help you see where your needs and expectations are vs. someone else’s and clearly communicate them to others so everyone knows how you expect them to treat you. 

Boundaries at a glance: Rigid, Porous, Healthy

Examples of Personal Boundaries in Different Areas of Life

Ever wondered what are some examples of boundaries in real life? Here’s a guide across different areas and scripts you can actually use to set limits without guilt. 

So, let’s start with the first and, and, for many, one of the most significant: your relationships. 

#1: Boundaries in Relationships

Why should you care? Resentment brews when you give too much, making you self-sabotage friendships and other relationships. 

Scenario 1: Introducing emotional boundaries

Your friend calls you at midnight and vents about their problems. 

What to avoid? Saying ‘Don’t ever tell me about your problems’ will shut out the person completely, while listening for hours will only add to resentment later. 

👉 Script to try: “I’m feeling too exhausted right now to give you my full attention and support. Could we talk in the morning instead?” Setting boundaries like this helps you protect your energy while still caring for the other person. And if that moment of support can’t wait, you can also suggest they chat with Livie, Liven’s AI companion, always available to listen and offer guidance. Here’s a story about how Livie helped someone bounce back during a difficult time.

Scenario 2: Sexual boundaries 

Your partner pressures you into intimacy or role-playing when you’re not in the mood or feeling comfortable to participate. 

What to avoid? You don’t have to shout angrily ‘I’ll never be intimate with you again,’ but you also don’t have to agree when you feel uncomfortable. 

👉 Script to try: Introduce relationship boundaries with “I want to connect now too. However; I'm only comfortable with cuddling.”

Scenario 3: Respecting physical space in public

A stranger in the supermarket steps too close and speaks aggressively.

What to avoid? If someone crosses your physical boundaries, try to stay calm. Reacting harshly can fuel the conflict. Still, silence isn’t the answer either; assert your limits clearly and confidently.

👉 Script to try: Say firmly, “Please step back — I need more space.” If they don’t respond, look for support nearby or remove yourself from the situation as safely as possible.

#2: Work Boundaries

Why should you care? Working without boundaries often leads to burnout, frustration, and a blurred line between personal life and professional responsibilities. Research shows that setting clear boundaries at work can reduce stress and significantly increase job satisfaction.

Scenario 1: After-hours emails

Your boss expects responses at 10 PM.

What to avoid? You do not have to feel as though any e-mail requires an immediate response after hours. 

👉 Script to try: “I’ll gladly respond during my work hours to give you my best attention.”

Scenario 2: Protecting your sexual boundaries at work

A coworker makes inappropriate comments.

What to avoid? Reacting in an emotionally charged and unprofessional manner.

👉 Script to try: “I feel uncomfortable. Please keep our conversation professional.” If comments continue, please don’t forget that you have a right to bring the issue to the HR department.

Scenario 3: Extra projects 

Your boss or colleague asks you to take on a few extra tasks or projects. 

What to avoid? Avoid the desire to people please and say "yes".

👉 Script to try: “I’d love to help, but I don’t have the capacity right now. Could we reassign this?”

#3: Family Boundaries

Why should you care? The lack of boundaries with your parents, in-laws, and other family members makes you feel guilty and overburdened with responsibilities that drain your time and energy.

Scenario 1: Parents dropping by announced

Your parents never plan their visits with you.

What to avoid? Obviously, you can’t always let them in, but still, you should communicate your personal boundaries gently. 

👉 Script to try: Insert some family boundaries with “I love seeing you, but I need notice before visits so I can plan.”

Scenario 2: Money expectations

One of your family members expects regular financial support from you.

What to avoid? You don’t have to cut ties completely, but you also don’t have to feel obligated to give money each time they ask.

👉 Script to try: “I can’t lend money right now, but I can help you brainstorm other options.”

Scenario 3: Uncomfortable questions about personal life

Your aunt pressures you with intrusive questions.

What to avoid? You don’t have to answer despite discomfort or snap with “Stay out of my business.”

👉 Script to try: “I’m focusing on myself right now — I’ll share when I’m ready.”

#4: Friendship Boundaries

Why should you care? There is less space for respect and balance without proper boundaries in relationships.

Scenario 1: A default therapist

Your anxious friend asks for emotional support all the time.

What to avoid? Being there for them 24/7 may come at a cost to your mental health or want to cut off the relationship completely.

👉 Script to try: “I want to support you, but I can’t talk during work hours. Let’s connect later.”

Scenario 2: You want to stay home instead of going out with your friends 

Your friends want to go out, but you’re too tired.

What to avoid? Setting boundaries with "Stop asking me out" or ghosting them and not replying at all to avoid potential conflict.

👉 Script to try: Add this to your conversation, “I need some downtime. Can we please raincheck this weekend?”

Scenario 3: You’re always the one initiating plans

You always plan activities for your hangouts.

What to avoid? Avoid using accusatory statements such as "You never make any effort to..."

👉 Script to try: “I value our time together, but I’m sometimes too tired to plan everything by myself. Can you please take the lead in planning next time?”

#5: Digital Boundaries

Why should you care? You lose personal time, sleep, and peace of mind with no digital limits.

Scenario 1: Late-night messages

Someone you know messages you at midnight with non-urgent matter.

What to avoid? You don't have to cut them off. 

👉 Script to try: “I turn my phone off after 9 PM to recharge. I’ll reply in the morning.”

Scenario 2: Social media pressure

Friends expect constant online presence.

What to avoid? No need to block your account. 

👉 Script to try: “I take breaks from social media for my emotional wellbeing. I’ll check in later.”

Scenario 3: Group chats

Non-stop notifications overwhelm you.

What to avoid? Muting everyone forever or responding to everything.

👉 Script to try: “I’ll check this chat during certain hours, so I may not reply instantly.”

#6: Self-Care Boundaries

Why should you care? It’s easy to sacrifice your physical and emotional wellbeing without setting boundaries.

Scenario 1: Protecting relaxation time

You’ve planned some self-care time on Sunday mornings, but your friend insists on brunch.

What to avoid? Don’t cancel self-care or reject all invites. 

👉 Script to try: Set clear boundaries with “I need Sunday mornings for myself. Let’s meet in the afternoon instead.”

Scenario 2: Physical health 

A friend discourages your fitness routine. 

What to avoid? Don’t let self-doubt creep in, you know what works for you.

👉 Script to try: “My physical and mental health is a priority, so I’ll be at the gym before we meet.”

Scenario 3: Overcommitment 

You say yes to too many favors at the expense of your emotional wellbeing.

What to avoid? Don’t burnout or refuse all help requests. 

👉 Script to try: “I’d love to help, but I don’t have capacity this week. What about the next one?” 

#7: Financial Boundaries

Why should you care? With no material boundaries at place, money issues strain relationships and undermine financial independence. 

Scenario 1: Lending money to friends

Your friend is making a big purchase and asks for financial help. 

What to avoid? Always saying yes or refusing every time to support. 

👉 Script to try: “I can’t lend money, but I can help you find resources.”

Scenario 2: Wedding or event gifts

Someone expects an expensive gift for their wedding, birthday, or celebration.

What to avoid? Going into debt to meet someone else’s expectations or feeling guilty for giving less.

👉 Script to try: “I hope this gift feels meaningful — I want it to come from the heart and fit my budget.”

Scenario 3: Splitting bills 

A friend or toxic family members never pay their share. 

What to avoid? You don’t have to cover them or end the relationship.

👉 Script to try: “I need us to split bills evenly so it feels fair.”

How to Set, Communicate, and Maintain Boundaries Without Guilt

Fear of rejection, guilt, or toxic family dynamics might all stop you from setting healthy boundaries. But we set boundaries not as a punishment but a way to build mutual respect and space for healthy relationships.

So, here are 3 steps to follow if you want to practice. 

1. Align boundaries with your personal values

Take a paper and divide its space into areas that you want to improve with some boundary setting . These might include boundaries in relationships, work, financial responsibilities, and others. 

Don’t just write any limits. Think of what you cherish and value most in life. For example, if family time is a core value, then you might benefit from time boundaries with friends like “I don’t answer messages during dinner.” 

Meanwhile, if self-care is high on your list, you might want to protect your evenings for one hour of physical activity or pre-bedtime reading — again, everything depends on what you want to protect your time for. 

Next, write them down. Research shows that writing goals or commitments increases follow-through by up to 22%. 

You might also want to write down what each boundary will bring you long term. For example, setting boundaries in family relationships will help you protect your time and emotional health as there will be no unannounced visits. 

2. Communicate your boundaries clearly 

Once you’ve set your boundaries in relationships and other areas, prepare to communicate them to others. Sure, you might feel uncomfortable at first because boundary setting is never easy for beginners. But remember: silence teaches others that it’s okay to keep crossing your limits.

State your boundaries early, calmly, and clearly. Here are few examples:

• “I log off at 6 PM, so I’ll respond tomorrow morning”;
• “I love spending time with you, but I also need one evening a week just for myself”;
• “I’d prefer if you ask before borrowing my things.”

3. Set an example: follow your own boundaries

If you don’t stick to your boundaries, no one else will. 

Let’s take one area in your life here as an example of how you can honor the boundaries you set there. Let’s say that area is ‘work.’

According to relationship therapist and author Nedra Glover Tawwab, work boundaries might include your work hours, the preferred way of communication, or simply the fact that you log off during your weekends to fully recharge and don’t read your colleague’s messages during those days. 

So, how to protect your boundaries here? 

• If your boundary is that you don’t answer emails after hours, just don’t do it, even once;
• If you’ve said you won’t join meetings during your lunch break, block that time on your calendar and protect it like a doctor’s appointment;
• If your non-negotiable is that you won’t respond to work texts on Sundays, mute notifications. 

Additional Tips for Setting Boundaries like a Pro

Here are a few more tips that might help you as a beginner in the art of boundary setting. 

#1: Start small, practice with safe people

No need to start with your most complicated relationships. Instead, practice setting boundaries with people you already know well and trust, such as your old friends or supportive colleagues. 

#2: Use “I” statements

When you express boundaries with “I” statements, you anchor them in your own feelings and preferences. As a result, the other person doesn’t get defensive as they don’t feel like being blamed. 

Here are a few examples of simple “I” statements: 

• “I feel overwhelmed when I get unexpected calls at work. Could we plan ahead instead?”
• “I need some space tonight, but I’d love to see you tomorrow.”

#3: The golden rule? Don’t over-explain

Over-explaining often signals self-doubt and opens the door for negotiation. That’s why it’s so important to keep your statements simple, short, and firm (but still respectful): 

• “I can’t help with that”;
• “That doesn’t work for me”;
• “I need to protect my weekends for rest.”

#4: Prepare for discomfort

You might lose some people (often those who benefited from your lack of limits) along the way. Not everyone will love the fact that you’ve become more assertive and started saying ‘no’ and refused a few favors here and there. 

But remember: discomfort is temporary; and you, as a human being, deserve respect from others, whether those are your parents or colleagues. 

#5: Look for the signs of bad boundaries 

According to psychiatrist Dr. Pooja Lakshmin, great boundaries support self-care. That’s why she advises to ask yourself the next 5 questions to understand whether the boundary you’ve inserted really works well:

• Do I feel overwhelmed and apathetic instead of being motivated to tackle the tasks?
• Does the situation drain me mentally and physically?
• Do I set aside enough time for rest or am I always pushing through?
• Do I ever ask for help?
• Do I make time for things that truly matter to me?

If most answers are “no,” your boundary might need some adjusting.

Final Thoughts: Start Setting Boundaries Today

Boundaries are your blueprint for self-respect and good mental health. 

It might not be easy at first, and you’ll be tempted to overexplain, people-please, and second-guess your decisions. That’s why you should start small: pick one boundary to practice this week, whether it’s a time boundary at work or protecting your free time for yourself. 

For extra support on your mental health journey, download Liven on Google Play or Apple Store or explore more guidance on our blog.  

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References

1. Jes Bella, K. M. (2023). Creating boundaries to maintain a healthy work-life balance. International Journal of Multidisciplinary Research in Arts Science and Technology, 1(3), 24–30. https://doi.org/10.61778/z0n81p57
2. Robbins, M., & Lakshmin, P. (2024). Focus on yourself: 3 signs you’re giving too much & what to do about it right now [Video]. YouTube. https://www.youtube.com/watch?v=qXQCn4_u4ZA&t=1260s
3. Tawwab, N. G. (2023, March). Your 3-step guide to setting better boundaries at work [Video]. TED. https://www.ted.com/talks/nedra_glover_tawwab_your_3_step_guide_to_setting_better_boundaries_at_work
4. Meng, Y., Li, H., Qu, Y., & Yu, G. (2025). Work–Family Boundary Fit and Employee Well-Being: The Mediating Role of Work–Family Conflict. Behavioral Sciences, 15(8), 1122–1122. https://doi.org/10.3390/bs15081122
5. Schippers, M. C., Morisano, D., Locke, E. A., Scheepers, A. W. A., Latham, G. P., & de Jong, E. M. (2020). Writing about personal goals and plans regardless of goal type boosts academic performance. Contemporary Educational Psychology, 60(1), 101823. https://doi.org/10.1016/j.cedpsych.2019.101823 

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