Personal Boundary Plan
Modern Somatics
with Shandra Artura, Somatic Healing Coach
Boundary Plan
Boundaries Toolkit
A boundary is what you do — not what you say. This toolkit helps you identify the pattern, name your limit, plan your behavior, and rehearse it in your body before you need it.
Instructions
Pre-Worksheet
My Boundary Plan
1
Identify the Repeat Pattern
People-pleasing
Over-explaining
Freezing
Over-giving
Fawning
Withdrawing
Apologizing
2
Name the Boundary (Your Limit)
3
Choose a Boundary Behavior (What I Will Do)
A boundary is what I do — not just what I feel or think.
4
Follow-Through (What I Will Do If It Continues)
Pick something you can actually do.
5
Aftercare (How I Support My Nervous System)
6
Reality Check (Self-Trust)
A Request (needs their cooperation)
A Boundary (I can do it either way)
Map up to three boundary scenarios before you need them. Use initials or descriptions — you don’t need full names.
1
Scenario 1
Family
Partner
Client
Friend
Work
Other
2
Scenario 2
Family
Partner
Client
Friend
Work
Other
3
Scenario 3
Family
Partner
Client
Friend
Work
Other
∿
Somatic Rehearsal
90 seconds per scenario. Do this before you need it — your body needs a plan too.
1
Feel your feet.2
One long exhale.3
Picture the moment (X).4
Hear yourself say your one sentence.5
See yourself do the follow-through.6
Picture your aftercare.Tracking (optional)
I practiced Scenario 1 on:
I practiced Scenario 2 on:
I practiced Scenario 3 on:
Your condensed If X, Then Y plan for each scenario. Fill this in after completing the pre-worksheet. Keep it simple — these are your reference cards.
Scenario 1 — IF X, THEN Y
When this happens (X)
I will do this (Y)
My one sentence
Scenario 2 — IF X, THEN Y
When this happens (X)
I will do this (Y)
My one sentence
Scenario 3 — IF X, THEN Y
When this happens (X)
I will do this (Y)
My one sentence
