Boundaries protect time and energy; guilt shows up because we care about people. You can be kind and clear at the same time.

Step 1: Define the limit
One sentence is enough: “I can do X; I can’t do Y.” Write it down.

Step 2: Add a brief reason
Keep it neutral; keep it short: “To give clients full attention, I don’t handle detailed requests by text.”

Step 3: Offer a workable alternative
“Let’s schedule a time; or email me and I’ll reply within 24 hours.”

Step 4: Deliver with a warm-firm tone
Kind; brief; steady: “I’m not available tonight. I can talk tomorrow between 3 and 4.”

Step 5: Hold the line
If pushed, repeat once; pause the conversation if needed: “My availability hasn’t changed; tomorrow 3–4 works.”

Step 6: Care for your feelings
Guilt does not equal wrongdoing; breathe slowly; unclench the jaw; remind yourself: “It’s okay to protect my time.”

Step 7: Repair feelings, not the boundary
Validate emotion without undoing the limit: “I hear you were disappointed; I still won’t be available after 6; let’s plan a time that works.”

Practice plan (10 minutes):
List three boundaries you need this week; add one-line reasons and one alternative for each; rehearse your lines out loud twice.