I love Brene's montras. One I am currently practicing with is her boundary montra:
"Choose discomfort over resentment."
I am an over committer by admission. I want you to like me, admire me, think I am the most awesome person you ever met. I know I am not, but I have spent years needing everyone's approval. I don't need that today, but saying yes is a habit.
This is what I do to keep from over committing today:
1. PAUSE - don't respond immediately
2. I repeat in my head - Choose discomfort over resentment 10 times.
3. Kindly refuse: "Thank you for thinking of me, but I do not have the time in my schedule for that right now, but please ask me again next time." STOP that is all I need to say.
I have learned to keep it simple. Too much talking gets me in trouble.
How do you practice boundary setting in your life?