Free workbook · 4 worksheets
Free boundaries and relationships workbook: say what you need without losing yourself
Updated 11 October 2026 · Free to print
This free boundaries and relationships workbook brings four of our worksheets into one printable PDF: see where people-pleasing costs you, decide on a boundary and the words to say it, practise saying hard things with I-statements, and plan what to do when you feel anger rising. Print it once and work through it at your own pace.
By the Self Growth team · how we make these
The PDF is for printing. To type your answers instead, open each worksheet below; your answers save in this browser. Free, no sign-up.
Saying yes when you mean no, then resenting it. Keeping quiet until it comes out sideways. These patterns are common, and they can be changed with practice.
This workbook goes from noticing the pattern, to deciding what you need, to the actual words, to keeping calm when it's hard. If you're in a relationship where someone controls, threatens or hurts you, please don't use it to confront them: talk to a domestic abuse service first (UK 0808 2000 247, US 1-800-799-7233).
What's inside, in order
Step 1
People-Pleasing WorksheetStart by seeing where you say yes on autopilot, and what it costs you.
Step 2
Boundaries WorksheetDecide on one boundary, write it as something you'll do, and plan the exact words.
Step 3
I-Statements WorksheetPractise saying how you feel and what you'd like, without blame, so it's more likely to be heard.
Step 4
Anger Management WorksheetFor when it gets heated: know your early warning signs and what you'll do at each level.
How to use this workbook
- Pick one relationship or situation to work on, not your whole life.
- Practise the words out loud before you need them.
- Expect some pushback the first time. It doesn't mean the boundary is wrong.
- If you're ever unsafe, your safety comes first: get support before you say anything.
Questions people ask
Is this boundaries workbook free?
Yes. The PDF is free to download and print, with no email or sign-up. Each worksheet in it is also free to fill in online.
Can I use this for a difficult relationship?
It's for everyday relationships where both people are safe. If someone controls, threatens or hurts you, don't use it to confront them. Talk to a domestic abuse service first: UK 0808 2000 247, US 1-800-799-7233.
Can I fill it in online?
The workbook PDF is made for printing, so it isn't a fillable form. To type your answers, open each worksheet on its own page, where your answers save in your browser.
Is this a substitute for therapy?
No. If relationships are causing you serious distress, or you're worried about your own anger, please talk to your GP or a qualified therapist. If you're worried about how you treat a partner or family member, the Respect Phoneline (UK 0808 8024040) is free and confidential.