Three Examples of How to Set Boundaries

1. Communicate Clearly: Express your limits directly and assertively. For instance, if a colleague asks you to take on additional work, you might respond, "I have to protect my time, so I won’t be able to take this on right now."

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2. Prioritize Self-Care: Recognize the importance of your own well-being. Dr. Eddie Murphy emphasizes that self-care is not selfish but necessary. By valuing your time and health, you can set boundaries that prevent burnout and stress.

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3. Establish Health-Related Limits: Set boundaries to protect your physical health. For example, during flu season, you might avoid physical contact or sharing food to minimize the risk of illness.

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Three Resources on Setting Boundaries

• "Setting Personal Boundaries" by Dharma Wisdom: This article explores the importance of developing and maintaining healthy boundaries for psychological growth and spiritual liberation.

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• "Personal Boundaries" on Wikipedia: A comprehensive overview of personal boundaries, including their types and how to establish them.

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• "50 Therapist Approved Boundary Phrases" by Amy Braun, LCPC: A collection of phrases to help you assert your boundaries in various situations.

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Three Lifehack Examples for Setting Boundaries

1. Use "I" Statements: When communicating boundaries, frame your needs from your perspective to avoid sounding accusatory. For example, "I feel overwhelmed when meetings run over time."

2. Schedule Personal Time: Block out time in your calendar dedicated solely to activities that rejuvenate you, ensuring that others recognize this time as non-negotiable.

3. Limit Technology Use: Set specific times to check emails or social media, preventing work or external stressors from encroaching on your personal life.

Three Historical Oddities Related to Boundaries

1. The Berlin Wall's "Death Strip": The Berlin Wall, erected in 1961, not only divided East and West Berlin but also included a "death strip"—a boundary laden with traps and guards authorized to shoot escapees. This extreme enforcement of boundaries became a symbol of the Cold War's divisiveness.

2. The Maginot Line: France constructed the Maginot Line, a series of fortifications along its German border, after World War I to prevent future invasions. Ironically, during World War II, German forces bypassed this boundary by invading through Belgium, rendering the line ineffective.

3. The Great Hedge of India: In the 19th century, the British established a massive hedge, stretching over 2,500 miles, to enforce a salt tax in India. This little-known boundary was manned by customs officials to prevent salt smuggling.

"Hell to the Nawl" Poem

In a world that's always pressing, And demands are never light, Learning to say "Hell to the Nawl" Can help you sleep at night.

When friends ask for those favors, That drain your energy dry, Just muster up that little phrase, And kiss your stress goodbye.

Your boss piles on the workload, Deadlines make you crawl, Stand tall and proudly tell them, "That's a Hell to the Nawl."

Protect your peace and sanity, Let boundaries take the lead, For a happier, healthier version Of you is guaranteed.

Embracing the power of "no" allows you to lead a more fulfilling and balanced life. By setting clear boundaries, you protect your well-being and foster healthier relationships.