Your Mindset Quiz Results!

Overview

You’re so focused on meeting the needs of others that your own boundaries often take a backseat. You fear disappointing others or creating conflict, so you give in to demands—even if it drains you. But remember, you can’t pour from an empty cup. Learn how to say no without guilt and build stronger boundaries that protect your time and energy, so that you can be the worker, leader, partner and person you desire to be.

First

Importantly, continue exploring your results and strategies below with a level of empathy, self compassion and non-judgement - as much as you can muster. From that place, digest these reflections, take what’s suitable for you, and know that you’re not alone and we’re here to support you to THRIVE. We’ll help you explore and understand how you got here and why this mindset barrier has become so engrained.

We know this is you, at least for the most part. Of course there’s going to be exceptions to the rule and times when you’re not responding from underlying people-pleasing urges, mindsets and early childhood templates. We hear you. It’s not all black and white, nor are you fixed in stone. We all have areas to work on. Especially if we’re interested in maintaining our career fulfilment and longevity, nourishing and connected relationships in personal and professional settings, and see clients through to healthy, safe outcomes through our work together.

Breaking through the People-Pleaser mindset and mastering healthy boundaries can be a challenge, especially for health and helping professionals who feel a strong desire to support others. However, establishing clear boundaries is essential for sustaining a long-term, fulfilling practice and avoiding burnout.

Actionable Strategies to Unblock your Mindset Barrier and Create Healthier Boundaries!

Here are some initial actionable steps that you can implement right now to help reduce people-pleasing in your personal and professional relationships:

⭐1. Shift Your Mindset: Understand Your Worth

Tip: Recognize that setting boundaries is not selfish—it’s a form of self-respect and self-care. Your well-being is crucial for your ability to help others effectively. When you take care of yourself, you can show up better for your clients/ patients/ colleagues/ staff and family members.

Tool: Affirmations – Start each day with an affirmation like, "My time, energy, and well-being are important. I deserve to set boundaries that honour both myself and my clients.”

⭐2. Recognise and Define Your Limits

Tip: Reflect on what drains you or causes stress in your work. Are there times when you feel overwhelmed or like you’re giving too much? Establish clear, concrete boundaries regarding your work hours, the scope of your practice, and the types of requests you’re willing to fulfil.

Tool: Boundary Worksheet or Mind-map – Create a document or visual image that outlines your specific boundaries in terms of time, availability, tasks, and emotional energy. Review it regularly to ensure you're staying in alignment with your needs. Find a way to symbolise this with a shortcut, image or item - make it visible daily.

⭐3. Learn to Say “No” with Confidence

Tip: Saying "no" is essential to protecting your energy. It's a practice that requires confidence, and it’s okay to feel uncomfortable at first. Saying no respectfully doesn’t diminish your value or your desire to help; it preserves your ability to continue helping in a healthy, sustainable way.

Tool: Scripted Responses for Saying No – Prepare polite yet firm scripts for situations where you need to say no. Get comfortable with being uncomfortable for a little while during unlearning and re-training time. For example:

• “I’m unable to assist with that request at this time, but I can offer [alternative solution].”

• “I need to honour my personal time and won’t be responding to emails or calls outside of my office hours.”

• “I am currently booked, but I would be happy to schedule a session for you at the next available time.”

⭐ 4. Set Clear Expectations with Clients (and others!)

Tip: At the start of your professional relationship with clients, clearly communicate your boundaries. Discuss office hours, the scope of your services, and your policies on communication and availability. When clients know what to expect, they are less likely to overstep.

Tool: Client Welcome Packet – Include a document or a page that outlines your boundaries, including communication preferences, scheduling policies, and what is and isn’t included in your practice.

⭐ 5. Practice Self-Care and Prioritise Your Needs

Tip: Prioritise your physical, emotional, and mental health. It’s easy to overlook self-care when you’re busy helping others, but neglecting your own needs will eventually impact your ability to be effective in your work.

Tool: Self-Care Planner – Dedicate time each week to self-care activities, such as exercise, meditation, or hobbies that rejuvenate you. Create a self-care routine that you stick to as part of your work-life balance.

⭐ 6. Use Time Management Tools to Stay Organised

Tip: People-pleasers often struggle to say no because they have trouble managing their time or feel guilty about not helping. A clear time management system can help you allocate time for work, personal care, and relaxation.

Tool: Time Blocking – Use a time-blocking system (either digital or paper-based) to schedule your day. Include work hours, personal time, and breaks. Honour your schedule as a non-negotiable commitment to yourself.

⭐ 7. Get Comfortable with Silence and Waiting

Tip: Many people-pleasers feel uncomfortable with silence or waiting for a response from a client. It’s important to recognise that not every situation requires an immediate answer or decision. Learning to be okay with pauses can help you feel more in control of your boundaries. The power of pause!

Tool: Delayed Response Strategy – If you receive a request that feels demanding or urgent, take a moment before responding. A simple practice like "I’ll get back to you tomorrow with a response" can help you regain control over the situation and create space for thoughtful decision-making.

⭐ 8. Seek Support and Accountability

Tip: Breaking free from the People-Pleaser mindset is challenging, and you don’t have to do it alone. Finding mentors, support groups, or peers who understand your challenges can help you stay accountable and reinforce your commitment to boundaries.

Tool: Accountability Buddy – Pair up with another health or helping professional who also wants to work on their boundaries. Check in with each other regularly to share progress, challenges, and solutions.

⭐ 9. Reflect on Your Progress Regularly

Tip: It’s easy to fall back into old patterns, so regularly reflect on how well you’re maintaining your boundaries. Are there areas where you’re still saying “yes” too much? Are there times when you feel overwhelmed because of a lack of boundaries? Reflection helps you course-correct.

Tool: Weekly Reflection Journal – Set aside 10 minutes at the end of each week to reflect on how you managed your boundaries. This can be written, drawn, creative movement, or verbally into a voice recording/memo to self - use your preferred tool! Ask yourself:

• What went well this week in maintaining my boundaries? What potentially contributed to that? How could I keep that going?

• Were there any moments I compromised my boundaries? What was going on for me at the time that potentially contributed to the vulnerability of the people-pleasing mindset slipping back in? How can I handle similar situations differently next time?

Final Thoughts

Breaking through The People-Pleaser mindset takes practice and a commitment to valuing yourself and your time. By implementing these tips and tools, you can start to shift from feeling obligated to say “yes” to feeling empowered to say “no” when necessary. Remember, boundaries are a vital aspect of preserving your energy, your well-being, and the quality of care you provide to your clients, workplace, team and even on the home-front. Keep practicing, stay consistent, and be kind to yourself along the way!

Where To From Here?

Book a Free Consultation: Would you like to explore personalised strategies and dive even deeper into mastering your mindset barriers? Book a FREE 15 minute consultation with our therapists today.

Stay Connected for Updates: Would you like to stay informed on boundary and communication tips that will come from empowered, non-reactive places and create more compassionate and balanced relationships? Keep connected to getting our emails to ensure you get the latest offerings and ways to level up your wellbeing as a heath or helping professional. Tell us if this was valuable to you!

Tell Us What You Need: Drop us an email and engage with us - we WANT to know more about your specific challenges and needs so we can maximise supporting you - don’t hold back! Things you wish you had or could do differently. We’ve got heaps of ideas bursting to offer and we want to make sure we hit the mark!

Therapy / Supervision Cards: Grab your box set of The Connection Cards - The 52-Week Authentic Worker Reset to help provide you with a year’s supply of critical self reflection questions and action steps. By reflecting on the cards as another introspective tool, you will advance your self development and growth, and be LAUNCHING your way to healthier boundaries, more fulfilling and sustainable careers and more nourishing home relationships and life.

Share & Grow: Forward the QUIZ to someone in your life (personal or professional) who could also benefit from learning about their mindset barriers to better boundaries. If you’re also passionate about creating a stronger, healthier, more boundaried workforce, then we need more people to be actively creating more balanced choices and lives. It’s for our wellbeing AND our clients’ wellbeing. We are stronger together.

Celebrate The Wins: Get some wins under your belt and tell us about them! We are here to laugh, cry and support you along the way. Sharing the attempts and stumbles we make along the way is all part of the fun of growing, changing and doing things differently! Share them on our Facebook page or join us on TikTok.

For Your Reassurance

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Accuracy, Transparency and Limitations: Our quiz results, while based on evidence based therapeutic practice, do not substitute for personalised medical or treatment advice. They do not serve as clinical diagnoses or treatment, but as insightful tools for general guidance to assist you to take first steps in understanding some of your hidden barriers better.