50 Therapist-Approved Boundary Phrases
Setting boundaries isn’t always easy, especially as a mom.
Between managing your family, work, and everything in between, it can feel impossible to find the right words when you need to say "no" or protect your peace.
But boundaries aren’t just important—they’re essential for your mental health and relationships.
As a therapist and a mom of four, I’ve seen how life-changing it can be to have clear, kind, and firm phrases ready when you need them - especially for those tricky relationships.
That’s why I’ve put together these 50 therapist-approved boundary phrases.
Whether you’re dealing with family, in-laws, friends, or even your kids, these phrases will help you communicate your needs confidently and without guilt.
50 Boundary Phrases That Work:
I’m not able to do that right now."
This is a clear, respectful way to say no without over-explaining yourself.
Example:
“I’m not able to help with the fundraiser this year, but I hope it goes well!”
2. "I need some time to think about that."
This gives you space to process before committing to anything.
Example:
“Let me think about whether I can take on that extra project, and I’ll get back to you.”
3. "That doesn’t work for me."
A direct way to communicate that something isn’t a good fit.
Example:
“Thanks for the invite, but that date doesn’t work for me.”
4. "I can’t commit to that right now."
Perfect for when your plate is already full.
Example:
“I’d love to help, but I can’t commit to it right now with everything else going on.”
5. "I appreciate the offer, but I have to decline."
A kind way to turn down an offer without guilt.
Example:
“Thanks for thinking of me, but I have to decline this time.”
Boundary Phrases to Protect Your Time and Energy
6. "Please don’t speak to me that way."
Sets a clear standard for how you expect to be treated.
Example:
“I can tell that you are upset, but please don’t speak to me that way - it's not acceptable."
7. "I’m not comfortable discussing that."
Keeps personal topics off-limits if needed.
Example:
“I’d rather not talk about my parenting choices right now, thank you though.”
8. "Let me get back to you."
This avoids a rushed decision while keeping communication open.
Example:
“Let me check my schedule, and I’ll get back to you about helping with pick ups.”
9. "I can help with X, but not Y."
Defines what you’re willing to do—and what you’re not.
Example:
“I can bake cookies for the event, but I can’t help set up on the day.”
10. "That’s not something I can prioritize right now."
Gives an honest reason without over-apologizing.
Example:
“I’m focusing on family right now, so I can’t take on anything extra.”
Boundary Phrases to Prioritize What Matters Most
11. "I’d prefer if we handled it this way."
Offers an alternative when you need to redirect a situation.
Example:
“I’d prefer if we text instead of calling during work hours.”
12. "I’m not available for that."
Keeps things short and to the point.
Example:
“I’m not available to meet this weekend, but maybe another time.”
13. "I need to take a break."
This is a direct way to step away when needed.
Example:
“I need to take a break because I'm feeling a little frazzled. I'm going to take 5 minutes.”
14. "This isn’t a good time for me."
Communicates that your priorities lie elsewhere.
Example:
“This isn’t a good time for me to chat, I have a lot going on today. Can we catch up later?”
15. "I’d appreciate it if you didn’t do that."
Sets a clear expectation without being confrontational.
Example:
“I’d appreciate it if you didn’t give the kids snacks without asking me first.”
Boundary Phrases to Set Clear Limits
16. "I’m happy to help, but only with this."
Defines your limits while staying helpful.
Example:
“I’m happy to help pick up supplies, but I can’t stay for the event.”
17. "I’m not in a place to handle this right now."
Acknowledges your limits in a kind way.
Example:
“I’m not in a place to talk about this today. Can we revisit it tomorrow?”
18. "That’s not something I can be involved with."
Draws a line when something isn’t your responsibility.
Example:
“I understand the situation, but that’s not something I can be involved with.”
19. "I need some time to myself."
Protects your mental and emotional space.
Example:
“I’m feeling overwhelmed. I need some time to myself to recharge.”
20. "I’m going to have to pass on this."
Keeps your response firm but polite.
Example:
“I’m going to have to pass on book club this month, but thanks for inviting me.”
Boundary Phrases to Reinforce Limits
21. "Let’s stick to the plan we agreed on."
Reinforces an existing boundary when it’s being tested.
Example:
“We agreed on a 9 PM curfew, so I expect you home on time.”
22. "I can’t do that, but here’s what I can do instead."
Provides a different solution that can work for you.
Example:
“I can’t babysit all day, but I can watch the kids for an hour or two.”
23. "I understand where you’re coming from, but I have to say no."
Validates the other person’s feelings while staying firm.
Example:
“I understand you’re disappointed, but I have to say no to loaning the car.”
24. "This is what I’m comfortable with."
Communicates your limits clearly.
Example:
“I'm not comfortable adding more get togethers to our schedule this holiday season."
25. "I need us to respect each other’s time."
Sets expectations around time management.
Example:
“It's important that we don't let our meeting run long today. I will set a timer so that we don't lose track of time.”
Boundary Phrases to Communicate Decisions and Maintain Respectful Interactions
26. "I need you to respect my decision."
A clear way to shut down pushback after you've set a boundary.
Example:
“I’ve made my decision about this, and I need you to respect it.”
27. "I’m focusing on my family right now."
Communicates that your time and energy are already allocated.
Example:
“I’m focusing on my family right now, so I won’t be able to join the PTO right now.”
28. "I’d like to keep this conversation respectful."
Redirects a discussion that’s becoming tense or disrespectful.
Example:
“I understand we don’t agree, but I’d like to keep this conversation respectful.”
29. "I can’t give you an answer right now."
Allows you to pause instead of committing immediately.
Example:
“I can’t give you an answer right now. I’ll let you know by tomorrow.”
30. "I’d prefer to handle this differently."
Lets you guide the situation in a way that works for you.
Example:
“I’d prefer to handle bedtime without screen time tonight.”
Boundary Phrases to Advocate for Yourself and Create Space When Needed
31. "I need to end this conversation."
Gives you an exit when a discussion isn’t productive.
Example:
“This conversation isn’t going anywhere productive. I need to end it here.”
32. "I don’t think that’s fair to me."
Speaks up when you feel taken advantage of.
Example:
“I don’t think it’s fair to expect me to handle this on my own.”
33. "Let’s take a step back and revisit this later."
Creates space during heated or overwhelming moments.
Example:
“This is getting a little intense. Let’s take a step back and revisit it later.”
34. "I can’t agree to that."
Gives a firm no without further justification.
Example:
“I understand your perspective, but I can’t agree to that.
35. "This is what works best for me right now."
Affirms your needs without over-explaining.
Example:
“Dropping off the kids early works best for me right now. I hope that’s okay.”
Boundary Phrases to Prioritize Your Well-Being
36. "I’m not comfortable with this."
A simple way to communicate discomfort.
Example:
“I’m not comfortable with the kids riding bikes without helmets.”
37. "I need to prioritize my mental health."
Directly links your boundaries to your well-being.
Example:
“I need to prioritize my mental health, so I’m stepping back from this project.”
38. "I can’t give this the attention it deserves."
Shows that you value quality over overcommitment.
Example:
“I can’t give this the attention it deserves, so I’ll have to step away.”
39. "I need you to stop."
A firm but necessary boundary when something needs to end immediately.
Example:
“I need you to stop interrupting me when I’m talking.”
40. "I can’t manage this without help."
Communicates when you need support instead of silently struggling.
Example:
“I can’t manage dinner and bedtime on my own tonight. Can you step in?”
Boundary Phrases to Set Limits and Communicate Expectations Clearly
41. "I need to stick to my budget."
Sets financial boundaries clearly.
Example:
“I need to stick to my budget, so I won’t be able to contribute to that gift.”
42. "Let’s revisit this at a better time."
Keeps the door open while pausing the conversation.
Example:
“This isn’t the right time to decide. Let’s revisit it next week.”
43. "I’d rather not discuss that right now."
Protects your privacy when you’re not ready to share.
Example:
“I’d rather not discuss my health situation right now.”
44. "I can only handle so much today."
Communicates your current limits honestly.
Example:
“I can only handle so much today. Let’s tackle the rest tomorrow.”
45. "I need a heads-up next time."
Sets expectations for future interactions.
Example:
“I need a heads-up if you’re planning to drop by unexpectedly.”
Boundary Phrases to Enforce Limits
46. "I’m not okay with that."
A straightforward way to state your feelings.
Example:
“I’m not okay with the kids playing unsupervised by the pool.”
47. "I have to protect my time."
Affirms your need to manage your schedule.
Example:
“I have to protect my time, so I won’t be able to take this on right now.”
48. "Let’s stick to what we agreed on."
Reinforces pre-set boundaries when someone tries to overstep.
Example:
“We agreed to split carpool duties. Let’s stick to that plan.”
49. "I’m happy to share my perspective, but not to argue."
Keeps a conversation productive and avoids unnecessary conflict.
Example:
“I’m happy to share my perspective, but I don’t want to argue about it.”
50. "I need you to respect my boundaries."
A direct reminder when someone repeatedly oversteps.
Example:
“I’ve already said no to this, and I need you to respect my boundaries.”
Setting boundaries isn’t always easy, but it’s one of the best ways to protect your energy and build healthier relationships.
These 50 phrases are here to give you the confidence to say what you need, in a way that feels respectful and firm.
Whether it’s with your kids, partner, family, or friends, having the right words can make all the difference.
Remember, boundaries aren’t about shutting people out—they’re about creating space for healthier connections and prioritizing what matters most to you.
Practice these phrases, adapt them to fit your voice, and trust that setting boundaries is one of the most loving things you can do. Both for yourself and those around you.
You’re doing an amazing job, and you deserve to protect your peace.
With love and solidarity,
Struggling to set boundaries? Let’s connect!
As a therapist for moms, I am confident I can help.
Reach out for a free consultation today!
Related Articles:
Tips for Setting Boundaries during Pregnancy
Sources:
AlMahmoud T, Hashim MJ, Naeem N, Almahmoud R, Branicki F, Elzubeir M. Relationships and boundaries: Learning needs and preferences in clerkship medical environments. PLoS One. 2020 Jul 20;15(7):e0236145.
Ashfort B. E., Kreiner G. E., Fugate M. (2000). All in a day’s work: boundaries and micro role transitions. Acad. Manag. Rev. 25 472–491.
Pluut H, Wonders J. Not Able to Lead a Healthy Life When You Need It the Most: Dual Role of Lifestyle Behaviors in the Association of Blurred Work-Life Boundaries With Well-Being. Front Psychol. 2020 Dec 23;11:607294.
