Boundaries that hold, practised from the bottom rung up.

Rank the boundaries you need to set from low stakes to high. Practise one low rung each week, plan for how the other person will react, and notice what your body does before, during and after. By the time you reach the top rung you have the evidence that you can hold it.

About 25 minutes · Interactive · Yours to keep

You leave with

01Your boundaries ranked from easiest to hardest

02A ripple plan for the people who will notice

03One low-stakes boundary to hold this week

How it works

One sitting. Your own words. Something you can come back to.

Open the exercise, work through it at your own pace, and your answers are saved to your account. Bring what came up to your next group call, or sit with it on your own.

Phase 2, week 4, with role play on the group call.

01Settle. One slow breath before you begin, so the answers come from the body rather than from habit.

02Work through the exercise. There are no right answers, only honest ones in your own words.

03Notice what shifted. Write one line about it, and bring it to your coaching call if you are in a programme.

Part of the Capacity Protocol

This exercise is one piece of a three-phase series: five weeks to learn what regulation feels like, five weeks to choose from it, then six months of living it. It stands on its own, and it goes further inside the series.

The Boundary Ladder