BOUNDARY SETTING SCRIPT SHEET
Say no without the spiral.
Words for the woman who always says yes — and hates herself for it.
You know you need to set a boundary. You open your mouth and what comes out is "sure, of course.
This script sheet gives you the exact words — clear, confident, and guilt-free — so you can protect your energy without rehearsing for an hour in the bathroom first.
WHAT'S INSIDE
Five scenarios.
Real words. Real life.
Each script gives you the exact language for the moments that used to leave you saying yes when you meant no — then stewing about it all night.
01
Saying No to a Favour
Saying No to a Favour "I really care about you, but I can't commit to that right now." — and actually meaning it.
02
03
Asking Your Partner for Support
How to say "I need help" without it turning into a fight or an apology.
Turning Down Family Expectations
"Thank you for thinking of me, but I'm going to pass this time." Warm. Final. Done.
04
Requesting Alone Time Without Guilt
Protecting your space without making anyone feel rejected — including yourself.
05
Setting Digital Boundaries
How to step back from your phone without writing a paragraph-long explanation to everyone who texts you.
T HIS IS FOR YOU IF
You're tired of disappearing into everyone else
✓ You said yes to something last week that you immediately wanted to take back
✓ You've cancelled your own plans — again — because someone else needed you more
✓ You're afraid that saying no means losing the relationship
✓ You know what you need to say but the words come out wrong — or don't come out at all
✓ You're everyone's person and somehow you still feel completely alone
✓ You feel guilty for wanting things for yourself
F ROM KOSO
"I stopped apologising for taking up space. That was the day everything changed."
— KOSO IBE, COACH & CREATOR · KOSOVIBES
I know what it's like to lose yourself in everyone else's needs. I was so deep in people-pleasing that I didn't even recognise myself anymore
The day I stopped — I mean really stopped — wasn't graceful. It was a nappy change, a toddler tantrum, and a person I trusted pushing me too far. I looked at my life and said out loud: "This is not how my story goes."
S TI LL HERE?
You already know you need this.
Get your free Boundary Setting Script Sheet and start saying what you actually mean