Boundary Journal Exercise

Setting boundaries is a skill that is honed with practice and self-observation.

This exercise proposes you use a journal as a tool to consciously keep track of the boundaries you set in your daily life.

By recording and reflecting on these experiences, you will be able to eva luate how effective your strategies are, how you feel about applying them, and what impact they have on your relationships, allowing you to adjust and improve your approach on an ongoing basis.

Goal of the Exercise

The purpose of this activity is for you to reflect on the boundaries you set and eva luate their effectiveness in real time.

This will help you identify what works, what doesn't and how you can maintain healthy boundaries in a more consistent and safe manner.

Practice Instructions

Step 1: The Weekly Log

For one week, commit to keeping a Boundary Journal.

Every time you set a boundary in your life, whether personal or professional, take a moment to write it down.

Step 2: Record Key Details

For each boundary you record, be sure to include the following information:

• The type of boundary you set: was it an emotional boundary (protecting your feelings), physical (your personal space), time boundary (refusing a commitment), or other?
• How you communicated it: What words did you use, was your tone firm, hesitant, polite...?
• The other person's reaction: If relevant, how did the other person respond to your boundary.
• How did you feel: Did you experience relief, guilt, empowerment, or anxiety in setting the boundary?

Step 3: Reflection at the End of the Week

At the end of the week, take some time to review your notes and reflect on the results.

Ask yourself the following questions: Did I feel more balanced and respected this week?