The “Kind But Clear” Boundary Script
If you freeze up when trying to set boundaries, let AI help you write a message that’s honest, respectful, and still sounds like you.
Saying “no” shouldn’t feel like emotional surgery.
But for a lot of us — especially those with ADHD, people-pleasing tendencies, or rejection sensitivity — it totally does.
We:
Delay responding
Say “yes” and regret it
Get vague and hope they get the hint
Over-explain until it turns into an apology tour
But boundaries don’t need to be long, harsh, or perfect.
They just need to be kind, clear, and grounded.
💬 The Template Prompt:
Next time you need to say no (or not right now), try this with ChatGPT:
“I need to set a boundary with someone, but I don’t want to sound rude or overly apologetic. Can you help me write a short message that’s kind, direct, and still feels like me?”
Then tell it the context:
What you’re trying to say
Who it’s to
What tone you want (friendly, professional, soft, firm, etc.)
✍️ Example Scenario:
“A friend wants to vent, but I don’t have the capacity right now.”
Prompt:
“Can you help me say no gently to a friend who wants to vent — I care about them but I don’t have the bandwidth today.”
AI might return:
“Hey — I want to support you, but I’m feeling kind of maxed out emotionally today. Can we check in tomorrow instead when I’ve got a little more space to really listen?”
Simple. Kind. Protective of both of you.
🧠 Why This Works for ADHD:
Boundary-setting is hard when:
You process emotions after the conversation
You fear how people will react
You don’t know how to put feelings into words under pressure
AI gives you:
Regulated tone
Emotional clarity
Permission to rehearse before you reply
It’s like having a boundary buddy in your pocket.
💬 Got a boundary you’ve been avoiding? Drop it into ChatGPT with that prompt and let it help you say what you’ve been scared to say — with love and clarity.
– Jody