7 Powerful Boundaries Scripts for Neurodivergent Teachers to Protect Their Energy

If you're ADHD, AuDHD, autistic, or other nd, you probably know how hard it can be to set and hold boundaries.

It's like trying to do a read-aloud with your class, and your phone keeps ringing. It's…nearly impossible.

But I'm here to tell you it is doable, if you have the right tools.

That's why I'm sharing some practical boundaries scripts to get you started.

Sound like you? Read on!

Imagine this. I'm in the middle of a music lesson with 20 first graders, all exploring percussion families.

Including the metals, as in the triangles. Yes.

When a colleague pops in to “quickly ask something.”

I'm already activated from so much noise, I mean music.

And so it's nearly impossible to focus on what my teammate wanted to say.

Not to mention remember it later.

Sound familiar to you?

Boundaries have been tough for me both in and out of the classroom.

Part of my healing journey has been learning to identify, name, and protect my needs.

Without feeling guilty about it.

It's still a work in progress!

But that's why today I'll share a few boundaries scripts with you that have helped me along the way.

They might just help you, too.

What Are Boundaries Scripts and Why Neurodivergent Teachers Need Them

So, what exactly are “boundaries scripts”?

Think of them as ready-made phrases, almost like sound bites, that you can keep handy.

They're there for those moments when you're overwhelmed, caught off guard, or just plain exhausted.

(Or my personal favorite: a classic combo of all three.)

Instead of having to spend precious extra energy figuring out the perfect way to say something?

You've already got a response ready to go. You can print them and keep them in your pocket, or on your lanyard.

Or you can have them saved digitally to your phone.

It's like having a cheat sheet for what to say.

Using boundaries scripts can cut down on overwhelm and decision fatigue.

They can also help you say what you want. (And not what you didn't want to say.)

For many of us, that's a major win.

How many times have I been in a situation where I felt frozen to respond?

And the perfect idea came 20 minutes later when the meeting is already over?

Oh, so many. Too many to count. What about you?

It can be a relief to not have to agonize over every single word.

It's important to remember though, that boundaries scripts aren't about being rigid or inflexible.

They're not perfect and there's no guarantee they will work in every situation.

They're simply a starting point.

They can give you a little extra emotional space and breathing room in the moment.

So you can compose yourself and gather your thoughts.

7 Essential Boundaries Scripts for Every Situation

Alright, so, let's look at some examples.

I've broken them down into some basic categories for you.

1. Time Protection Scripts

This never happens to teachers, but try to humor me.

(Awkwardly long wink.)

You're in the middle of your luxurious 30 minute plan/lunch/bathroom break.

So relaxing.

You think this to yourself.

But instead of saying something you'll regret later, you can try something more assertive.

Without warning, you hear your classroom door knob start to turn and it creaks open.

Suddenly a team member from another grade level pops their head into your room.

“Hey! You got a minute?” they ask.

They want to meet to talk about next week's assembly.

You casually use the back of your hand to wipe the pasta sauce off your chin.

Ugh. No, I don't. Does it look like I have a minute? you think to yourself.

This is hard because you actually really do want to meet with them.

In fact you've been trying to track them down for about a week.

But this is your lunch break (planning, bathroom, all the things session).

“I can meet at 3:30. Until then, I'm actually going to be prepping and in a meeting.”

This script clearly states when you're available and politely explains why you're unavailable right now.

It works well because it's direct and to the point, without being overly apologetic.

This phrase has helped me in the past, especially when I was teaching.

There's something about an assembly that makes people think “It's always the right time time for an interruption!”

Setting this boundary was very helpful for helping my nervous system reset before the next group.

You could even put a sticky note (with tape!) on your door that says you're in a meeting. It's actually true!

Sure it may be only with yourself, but that's still an important appointment to keep.

2. Sensory Overload Scripts

You know when it's during the afternoon, and your brain is feeling extra sluggish?

You've been going all day with really no breaks at all.

A student starts talking a mile a minute about their pet hamster's new toy.

You just can't. You're tired. You're thirty, hungry, you name it.

You honestly don't really care about the toy but you do, of course, value your student.

In that kind of situation, try saying: “I want to hear what you have to say, but I need a minute. Let's chat again in 10.”

This acknowledges your need for a break and gives a specific timeframe for when you'll be ready.

For added accountability, tap your watch (if you wear one) and set a timer for 10 minutes.

This helps you stay on track and ensures you don't lose track of time while you reset.

Read more about how to set boundaries for your students.

3. Clarity Seeking Scripts

Let's say one of your teammates wants your help on a project.

You, however, like many nd people, need more information before committing.

I get that 100%.

A good professional boundary example might be:

“I want to support this, but I need a little more clarity before I can commit.”

This buys you some extra time to reflect on the request and gather the necessary details.

It's a way of saying, “I'm willing to help, but I need to understand what's involved first.”

It also lets them know you value them and their project.

This is super helpful when someone wants to have all the information before moving forward.

Or at least to get a general bird's eye view of what's ahead. (I love those!)

4. Managing Overcommitment Scripts

I'm also quite sure you've never had this happen, either.

The powers that be are asking you to overextend yourself in time, energy, and more.

Again.

Sure some of it goes with the territory of being a teacher.

But that doesn't mean you can't assert some structure that will help you manage.

Of course, extra requests can be for amazing reasons and needs. And you are probably a helper like me.

Great, except it means we can burn out fast. So we need to put some bumpers up.

Try this script: “I really wish I could help you, but I honestly can't right now. Thank you so much for thinking of me.”

This script politely declines the request while still acknowledging that person's need.

It's a kind way to say “no” without feeling like you're letting someone down.

As a mom of twin boys, I've had to use this script not just at school but at home too.

When everybody wants unlimited drink snacks and refills, this has protected what little sanity I have left.

And guess what? The world hasn't ended when I've said no.

Our kids, like some of your students, are old enough to get their own snacks.

So let them.

Being honest about my capacity has earned me more respect than overextending myself ever did.

5. Communication and Processing Needs Scripts

Many of us process information better in writing.

So, if someone stops you in the hallway with a request and you're running late, you can say:

“Sorry, but now really isn't a good time. Can you please send me an email so I can check my availability?”

This gives you time to think about how you want to answer.

Instead of feeling pressured to answer on the spot.

Another useful script is: “Can we schedule this for another day? I want to give this the attention it deserves.”

This lets the other person know you value them and what they are saying.

And you want to be on your A-game.

Just make sure you do prepare.

Schedule 30 minutes or whatever you need in your phone right away so you don't forget.

And set a reminder for that reminder!

6. Work Boundaries Scripts

One of the toughest things about being a teacher is how many hats you have to wear.

You're teacher, of course, but you're also soooooooooooo much more.

So when an administrator wants to have you help with their initiative, can be a lot to handle.

Try something like:

“I'm happy to take on this project, but I'll need to reprioritize my current tasks.

Which of these should take precedence?”

This acknowledges your willingness to help while also making it clear that you are already at capacity.

It also places the responsibility back on your administrator.

They will need to articulate how to prioritize your tasks, rather than simply adding to your workload.

7. Home-Work Balance Scripts

Work can easily spill into family time.

If you are someone who struggles with transitions, it can be good to have something ready to use.

Those of us who, like me, are also working on small businesses?

It's a lot, right? So here is a suggestion.

Try this script when you get home: “I need 30 minutes to decompress.”

(Of course, you can explain it in more detail at another time. But in the moment you want it short and sweet.)

This respects your needs for solitude, and your family's expectations by setting clear parameters.

It helps everyone understand what you need to be your best self both at work and at home.

Again, set that timer and do your best to honor your word.

I know it is easier said than done. But it's something we can practice.

I've been trying to manage this at home as well.

The more clearly I can communicate with my family about what I need, the more understanding they are.

And the happier everyone (myself included) is.

The Importance of Using Boundaries Scripts as a Neurodivergent Teacher

Boundaries are not selfish, and they're definitely not rude.

In fact, especially for women, we're often conditioned to feel guilty for setting them, right?

As if saying “Hold on, I need a minute” is somehow equivalent to shouting “I DON'T CARE ABOUT YOUR NEEDS!”

…from the rooftop while dramatically leaning back with my hand on my forehead.

On the contrary, boundaries actually help us stay regulated and focused.

You know, that thing we're always telling our students to do?

(While we are running on fumes and adrenaline.)

Boundaries help us feel and do our best, both at work and at home.

This benefits everyone involved, not just you.

When you're not constantly running on empty, and trying to keep it all together, you have more to give.

And isn't that what we all want?

How These Boundaries Scripts Work in Real Life

Let me share what this can look like in real life.

BEFORE: A colleague stops me in the hallway with “Hey! Quick question about the field trip…”

And that turns into a 20-minute conversation that makes me late for an appointment.

AFTER: Using my boundary script: “I'd love to talk, but I need to get down the road.

Can you shoot me an email so I can look at it later this afternoon?”

Result: I stayed (more) on time, and had more time to reflect on what they were asking.

I could also respond how I wanted, when I was able to give it my attention.

(Plus, if they forget to email you, that is on them; not you. Just sayin'.)

Instead of that familiar feeling in your stomach when someone approaches with “just a quick thing”?

I now have tools that help me navigate these situations.

(Without sacrificing my well-being or relationships.)

Resources for Creating Your Own Scripts

Boundaries are an important topic, so remember to be kind to yourself.

It is not something that happens overnight. It's a process that takes practice and patience.

You can start by learning more about what are neurodivergent boundaries.

You may want to also know ahead of time about some of the common boundary issues you may run into.

In the meantime, try brainstorming your own personalized scripts that feel authentic to you.

The important thing is that you are learning how to self-advocate.

That takes practice, but is amazing!

Key Takeaways

Understanding neurodivergent boundaries is essential.

This is true for anyone.

But, it's especially true for those of us whose brains work differently.

They're not a luxury; they're a necessity for protecting your energy and well-being.

I encourage you to use these boundaries scripts, adapt them to your own needs, and create your own.

They can help you handle your day-to-day interactions with more confidence and less stress.

Remember, taking care of yourself is not selfish. But, it is important for both your wellbeing and those around you.