The Guide to Boundaries — Set Boundaries Without Guilt

About Course

Stop saying yes out of guilt. A practical, evidence-based course that takes you from people-pleasing to setting boundaries that protect your time, energy, and relationships — without losing the people you care about. Based on the book by B.G. Nielsen (BSW).

Course Content

Module 0 — Start Here & Your Boundary Profile
Welcome, what this course is (and isn’t), the not-therapy disclaimer + crisis resources, and your baseline self-assessment across the six boundary types.

0.1 — Welcome: what this course is (and isn’t)
0.2 — Important: this is education, not therapy
0.3 — How to get the most from this course
0.4 — Self-assessment: your assertiveness baseline
0.5 — Personal Boundary Inventory (the six types)
0.6 — Your starting profile + your goal
Module 0 — Quick check

Module 1 — Why You Say Yes
The hidden cost of “yes”, where people-pleasing comes from, and how to manage guilt — so change starts from understanding, not blame.

Module 2 — The Positive No
Reframe “no” as self-worth and learn Ury’s Yes–No–Yes: refuse the request without refusing the person.

Module 3 — The Assertiveness Toolkit + Script Library
Passive vs assertive vs aggressive, DEAR MAN, broken record & fogging, and the Green/Yellow/Red escalation ladder — plus your downloadable Script Library.

Module 4 — Time Sovereignty
Treat time as a boundary: run a time audit, sort Essentials/Discretionary/Expendables, and protect your hours.

Module 5 — Space Reclamation
Physical and material boundaries — markers, focus hours, and clear agreements in shared spaces.

Module 6 — Emotional Boundaries
Spot emotional intrusions, use “I” statements, and stop carrying feelings that were never yours to carry.

Module 7 — Digital Detoxification
Reclaim attention from devices with tech-free times, tech-free zones, and notification control.

Module 8 — Relationships & the Art of No
Balance intimacy with individuality, handle pushback and power dynamics, and say the hardest “no”.

Module 9 — The Societal No
Recognise invisible social norms and refuse from your values — with culturally flexible examples.

Module 10 — Integration & Capstone
Your boundary checklist, what to do when a boundary fails, a 30-day plan, your before→after, and your certificate.

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About Course

What Will You Learn?

Course Content

Module 0 — Start Here & Your Boundary Profile Welcome, what this course is (and isn’t), the not-therapy disclaimer + crisis resources, and your baseline self-assessment across the six boundary types.

0.1 — Welcome: what this course is (and isn’t)

0.2 — Important: this is education, not therapy

0.3 — How to get the most from this course

0.4 — Self-assessment: your assertiveness baseline

0.5 — Personal Boundary Inventory (the six types)

0.6 — Your starting profile + your goal

Module 0 — Quick check

Module 1 — Why You Say Yes The hidden cost of “yes”, where people-pleasing comes from, and how to manage guilt — so change starts from understanding, not blame.

1.1 — The hidden cost of “yes”

1.2 — Where people-pleasing comes from

1.3 — Sarah at work: the “go-to person” trap

1.4 — Alex at home: guilt and the overcrowded calendar

1.5 — Managing guilt constructively

1.6 — Module 1 practice + recap

Module 1 — Quick check

Module 2 — The Positive No Reframe “no” as self-worth and learn Ury’s Yes–No–Yes: refuse the request without refusing the person.

2.1 — “No” as an affirmation of self-worth

2.2 — The Yes–No–Yes structure

2.3 — Building your first Positive No

2.4 — Case: David reclaims his time

2.5 — Script Card: 5 Positive No templates

Module 2 — Quick check

Module 3 — The Assertiveness Toolkit + Script Library Passive vs assertive vs aggressive, DEAR MAN, broken record & fogging, and the Green/Yellow/Red escalation ladder — plus your downloadable Script Library.

3.1 — Passive vs assertive vs aggressive

3.2 — DEAR MAN: the master script

3.3 — Broken record & fogging (handling pushback)

3.4 — Green / Yellow / Red: the escalation ladder

3.5 — The Script Library (your hero toolkit)

Module 3 — Quick check

Module 4 — Time Sovereignty Treat time as a boundary: run a time audit, sort Essentials/Discretionary/Expendables, and protect your hours.

4.1 — Your time is a boundary

4.2 — The time audit (spotting the leaks)

4.3 — Saying no to meetings & requests

4.4 — Script Card: Time

Module 4 — Quick check

Module 5 — Space Reclamation Physical and material boundaries — markers, focus hours, and clear agreements in shared spaces.

5.1 — Physical & material boundaries

5.2 — Markers, focus hours & shared spaces

5.3 — Script Card: Space

Module 5 — Quick check

Module 6 — Emotional Boundaries Spot emotional intrusions, use “I” statements, and stop carrying feelings that were never yours to carry.

6.1 — Spotting emotional intrusions

6.2 — “I” statements & not owning others’ feelings

6.3 — Script Card: Emotional

Module 6 — Quick check

Module 7 — Digital Detoxification Reclaim attention from devices with tech-free times, tech-free zones, and notification control.

7.1 — The digital invasion of space & time

7.2 — Tech-free times, zones & notifications

7.3 — Script Card: Digital

Module 7 — Quick check

Module 8 — Relationships & the Art of No Balance intimacy with individuality, handle pushback and power dynamics, and say the hardest “no”.

8.1 — Balancing intimacy with individuality

8.2 — Pushback, power dynamics & the hardest “no”

8.3 — Script Card: Relationships

Module 8 — Quick check

Module 9 — The Societal No Recognise invisible social norms and refuse from your values — with culturally flexible examples.

9.1 — Boundaries with culture & expectations

9.2 — Values-based refusal (culturally flexible)

9.3 — Script Card: Societal

Module 9 — Quick check

Module 10 — Integration & Capstone Your boundary checklist, what to do when a boundary fails, a 30-day plan, your before→after, and your certificate.

10.1 — Your Boundary Setting Checklist

10.2 — When a boundary fails (relapse-prevention)

10.3 — Your 30-day Boundary Plan

10.4 — Your before → after

10.5 — Certificate + next steps

Module 10 — Quick check