Clear is kind. A simple boundary statement often has three parts: what you notice, what you need, and what you will do.
For example: 'I've noticed our calls run late. I need to be in bed by ten, so I'll be finishing up at nine-thirty.'
You don't need to over-explain or apologise for having needs. A calm, short statement is often most effective.
TRY THIS
Write out one boundary you'd like to set using the notice–need–action pattern. Practise saying it aloud.
REFLECT
What makes it hardest for you to say no?