Five Go-To Lines for Better Boundaries at Work

Have you ever walked out of a conversation and thought, “Why didn’t I say that?” Welcome to Whether you’re dealing with a chronic interrupter, an endless complainer, or the colleague who appears in your doorway just as you’re trying to focus, difficult interactions can leave us feeling frustrated, drained, and replaying conversations long after they’ve ended. The truth is that when we’re under stress, our brains aren’t exactly operating at peak performance. We tend to freeze, fawn, fight, or flee. That’s why having a few simple, pre-loaded phrases can be surprisingly powerful. These aren’t clever comebacks or magical scripts that instantly solve every workplace problem. They’re practical tools that help us stay calm, clear, and intentional when the pressure is on. Crina and Kirsten share five go-to sentences that can help protect your time, redirect unproductive conversations, and create healthier boundaries at work. From the simple but effective “I’ve got ten minutes right now, and then I need to get back to this project,” to the solution-focused “I hear you’re frustrated. What’s one thing we can actually change here?” each phrase is designed to gently shift the dynamic without escalating tension. The conversation also explores how to handle interruptions with confidence, address recurring workplace behaviors without sounding accusatory, and perhaps most importantly, stop carrying work frustrations home with you. Sometimes the most valuable boundary isn’t one we communicate to someone else—it’s the one we create in our own minds when we decide that a difficult interaction doesn’t get to occupy our evening. Throughout the episode, the hosts emphasize that these sentences aren’t meant to be recited word-for-word. Think of them as templates. Try them on, adapt them, and make them sound like you. To Your homework is simple: choose one sentence and one person. Use it once this week and pay attention to what happens. Maybe the other person responds differently. Maybe they don’t. But chances are you’ll notice something important—you feel more grounded, more confident, and a little less at the mercy of everyone else’s behavior. And that’s a skill worth practicing.