A boundaries workbook for women who were taught that a good woman never says no.
Most books on boundaries teach you what to say. This one stays with what happens right after. Someone you love looks let down, your throat tightens, and you hear yourself taking it back. That moment is the whole game, and it is the one no script prepares you for.
You already know, somewhere, that you are allowed to say no. You are a grown woman. You can recite the reasons. And still the ask comes, and you watch yourself agree from somewhere near the ceiling, wondering when you lost the argument. That is not weak will. It is a nervous system, and a lifetime of training, doing exactly what they were built to do. Your trouble with boundaries was never a private flaw you should have outgrown, and it was never going to be fixed by better wording. This workbook treats it that way.
Across five parts, you move from what a boundary actually is, to where your trouble with it came from, to the mind, to the body, and out into your real life. Inside are 70 pages of guided reflection and real exercises, drawn from evidence-based frameworks with the honest caveats named rather than oversold: Cognitive Behavioral Therapy, Dialectical Behavior Therapy (including the DEAR MAN skill), Acceptance and Commitment Therapy, assertiveness training, and the Window of Tolerance.
The five parts: What a boundary actually is · How you were shaped · The thinking mind · The knowing body · Practicing in the world. Along the way you will map the seven territories where your lines run clear or thin, catch the belief underneath the automatic yes, find where your body’s real yes and no live, build scripts for the moments that ambush you, and fill in a permission slip you sign in your own hand.
Move at your own pace, and keep it for good. There is no finish line here, only the practice of noticing the old yes rising, pausing, and choosing again.
Created by Lisa Cummings, LCSW · Wild Hearts Collective
A boundaries workbook for women who were taught that a good woman never says no.
Most books on boundaries teach you what to say. This one stays with what happens right after. Someone you love looks let down, your throat tightens, and you hear yourself taking it back. That moment is the whole game, and it is the one no script prepares you for.
You already know, somewhere, that you are allowed to say no. You are a grown woman. You can recite the reasons. And still the ask comes, and you watch yourself agree from somewhere near the ceiling, wondering when you lost the argument. That is not weak will. It is a nervous system, and a lifetime of training, doing exactly what they were built to do. Your trouble with boundaries was never a private flaw you should have outgrown, and it was never going to be fixed by better wording. This workbook treats it that way.
Across five parts, you move from what a boundary actually is, to where your trouble with it came from, to the mind, to the body, and out into your real life. Inside are 70 pages of guided reflection and real exercises, drawn from evidence-based frameworks with the honest caveats named rather than oversold: Cognitive Behavioral Therapy, Dialectical Behavior Therapy (including the DEAR MAN skill), Acceptance and Commitment Therapy, assertiveness training, and the Window of Tolerance.
The five parts: What a boundary actually is · How you were shaped · The thinking mind · The knowing body · Practicing in the world. Along the way you will map the seven territories where your lines run clear or thin, catch the belief underneath the automatic yes, find where your body’s real yes and no live, build scripts for the moments that ambush you, and fill in a permission slip you sign in your own hand.
Move at your own pace, and keep it for good. There is no finish line here, only the practice of noticing the old yes rising, pausing, and choosing again.
Created by Lisa Cummings, LCSW · Wild Hearts Collective
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