Boundary Rehearsal

What it is

Boundary Rehearsal is a mental practice: you pre-script and rehearse short "no" responses before you're under pressure. The goal isn't confrontation - it's confidence. Like athletes running drills, you train your responses so real-time requests don't drain willpower.

When to use it

Use this when you're stretched thin and dread disappointing people. Founders often agree in the moment and regret it later. Practicing boundaries in advance keeps your calendar aligned with priorities.

How to apply (3 to 4 steps)

1. List the types of requests that usually trip you up (coffee chats, side projects, extra meetings).

2. Write one short, polite response for each ("Thanks for thinking of me, but I need to focus on current priorities").

3. Say it out loud a few times until it feels natural.

4. When the real ask comes, deliver the rehearsed line without guilt.

Try it now (Micro task)

Pick one low-stakes request you're likely to face this week. Draft your one-line "no" and say it out loud.

Founder story

"I used to freeze when investors asked for 'just one more deck version.' Rehearsing my answer let me protect my weekend without losing respect."

Why it works (Evidence)

Research on boundary setting shows practice reduces decision fatigue and builds assertiveness. Saying no becomes automatic rather than draining.

Related models

• Maker vs Manager Schedule: Keep meetings from eating deep work
• Energy Budget: Spend energy where it compounds, not where it leaks
• DACI Roles: Clear decision-making framework to reduce founder stress