7 Practical Boundaries Examples for ND Teachers

Why Boundaries Matter for Your Neurodivergent Brain

Sometimes it's not even clear what your boundaries are until they've already been crossed.

This post will walk you through 7 boundaries examples I found can help.

And I hope they help you too.

Why Neurodivergent Boundaries Look Different

If we're being honest?

We're more likely to say yes when we really mean no.

It's easy for me to feel embarrassed or ashamed by that.

It's just that we have learned over time to be people pleasers.

And to avoid the shame that comes up when we are criticized.

(We'll talk about rejection sensitive dysphoria another time!)

(And its close friend, fear of confrontation.)

Maybe you need to start, also, by learning about what are neurodivergent boundaries.

Sensory Boundaries for the Overstimulated Teacher

The idea with sensory boundaries is to help your nervous system (and body as a whole) feel better.

Because goodness knows there's a lot of stress and tension to deal with, right?

• Using white noise during prep periods or lunch breaks.
  
• Using noise-canceling headphones to fight your noise sensitivity.
  
• Requesting a classroom location away from high-traffic or noisy areas.
  
• Declining invitations to staff celebrations held in overwhelming environments.
  
• Creating a small sensory retreat space in your classroom.
  
• Using natural lighting or lamp lighting instead of harsh fluorescents when possible.
  
• Have a sensory kit for stress relief handy in your room to use on your breaks.

These are ideas for ways you can take care of yourself, and maybe even avoid burnout.

Communication Boundaries That Respect Your Processing Needs

• Letting administrators know: “I need a minute to think about that and get back to you.”
  
• Setting clear email response timeframes (e.g., “I check non-urgent emails within 48 hours”).
  
• Using prepared boundaries scripts to decline extra duties that would exceed your capacity.
  
• Requesting important information in writing rather than verbally.
  
• Scheduling regular check-ins with administrators rather than impromptu hallway conversations.

Time and Energy Boundaries to Prevent Burnout

• Establishing a firm cut-off time for checking school-related communications.
  
• Blocking off your planning periods as non-negotiable work time.
  
• Creating transition buffers between activities or classes.
  
• Declining last-minute requests that disrupt your carefully planned schedule.
  
• Using time-tracking tools like your Apple watch to help maintain awareness of how you're allocating your limited resources.

I love my Apple watch and use it to set timers pretty much all day long!

Those help a lot if you tell someone you will get back to them.

That way you don't lose track of time.

(Not that you would do that right? I know I wouldn't…wink.)

Social Boundaries That Honor Your Social Battery

• Choosing to eat lunch alone without guilt when you need social recovery time.
  
• Letting colleagues know that if you're not super talkative in the morning, it's nothing personal.
  
• Being selective about which staff social events you attend.
  
• Establishing signal systems with trusted colleagues when you need to exit social situations.
  
• Creating structured socializing opportunities that work better for your brain.

Digital Boundaries for the Overwhelmed Teacher

• Turning off work email notifications after school hours.
  
• Using “Do Not Disturb” modes during your planning blocks.
  
• Limiting how often you check parent communication platforms.
  
• Creating separate work and personal digital spaces.
  
• Establishing clear communication guidelines with students and parents about your availability.

Internal Boundaries: The Conversation With Yourself

Not all boundaries involve other people.

No, we're not talking about talking to ourselves.

(No judgment though…. I do that too!)

• Stopping work at a predetermined time each day, even when your to-do list isn't complete.
  
• Taking mental health or sensory recovery days when needed.
  
• Limiting social media consumption when you notice it affecting your wellbeing.
  
• Setting reasonable grading timelines that don't require sacrificing evenings and weekends.
  
• Practicing self-compassion when perfectionism or people-pleasing tendencies arise.

When Someone Challenges Your Boundaries: Response Strategies

Remember that their discomfort is not your responsibility.

It might feel like you're being mean or cruel, but you're simply protecting yourself.

• Use prepared neutral scripts: “I understand that might be disappointing, but I need to honor what works for me.”
  
• Offer alternatives when appropriate and when you genuinely want to: “I can't join the committee, but I'd be happy to share resources.”
  
• Take time afterward to regulate your nervous system.
  
• Document patterns of boundary violations in case you need to address ongoing issues.

If you've been following this blog series on understanding neurodivergent boundaries, you know setting them isn't always easy.

Standing firm will no doubt feel uncomfortable at first, but stick with it awhile.

It will get easier.

And to help, check out my ideas on boundaries scripts to get you started!

Key Takeaways: Building Your Boundary Practice

Start small by implementing just one or two boundaries that will get you the most bang for your buck.

Even commiting to going to bed by a certain time?

That will set you up for much greater success over time.

What boundary will you try implementing this week?