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Relationships & family

Setting healthy boundaries

Notice where you over-give or get pushed around, decide what's okay and what's not, and practice saying it.

About 15 minutes · 7 questionsAssertiveness · DBT
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Relationships & family~15 minAssertivenessDBT

Setting healthy boundaries

Notice where you over-give or get pushed around, decide what's okay and what's not, and practice saying it.

Why this helps

Boundaries protect your recovery, your time and your relationships. Many people in recovery — and people who love someone with an addiction — find they've been people-pleasing or trying to fix others. Assertiveness, a core skill in CBT and DBT, can be learned like any other skill.

1. Patterns I notice in myself

Check any that apply

  • Saying yes when I mean no
  • Feeling responsible for other people's feelings
  • Trying to fix or rescue people
  • Avoiding conflict at any cost
  • Lending money I can't afford to
  • Letting people drink or use around me after I've asked them not to
  • Losing myself in a relationship
  • Over-explaining or apologizing

2. Where I need boundaries

Check any that apply

  • Alcohol, drugs or betting around me
  • Money
  • My time and schedule
  • My home and space
  • My phone and privacy
  • How people talk to me
  • Physical touch
  • Talking about my past or my recovery

3. What's okay with me — and what's not

4. How I'll say it — short and clear, no long excuses

"I'm not able to lend money right now." "Please don't bring alcohol to my place."

5. What I'll do if it's crossed

A boundary is about what you will do — not what you'll make someone else do.

6. What I'll tell myself when I feel guilty for holding it

7. The first boundary I'll set, and with whom

From the Workbook on Amity Connect, via RecoveryHome.comFor reflection and practice — not a diagnosis or a substitute for professional care. In crisis, call or text 988.amityconnect.com/app/workbook/boundaries
Keep your answers somewhere safe
This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.
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About this worksheet
It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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Setting healthy boundaries — free printable worksheet · RecoveryHome