• [00:00] Welcome back: Recapping the first five items from the Boundary Not List.
• [01:41] Sign #6: Putting on a happy face. The emotional exhaustion of masking your true feelings to hide a "hot mess" bucket.
• [03:31] Sign #7: Ignoring physical exhaustion. How people-pleasing physically manifests in your body as tension, headaches, and pain.
• [05:27] The 2-Minute Mindfulness Exercise: A simple body scan to identify where you are holding stress and tension.
• [06:18] Sign #8: Fearing you are bothering people. Why carrying hypothetical responses in your bucket stops you from asking for help.
• [08:31] Sign #9: Going beyond your limits. How saying yes to too many "little things" leaves zero space for the things that actually matter.
• [12:06] Sign #10: Saying yes out of fear of "No." Reclaiming your choices and understanding that someone else's reaction belongs to them, not you.
• [13:33] The Schedule Trick: Creative ways to deliver a boundary and decline requests politely without giving endless excuses.
• [18:31] The wrong reasons to say yes: Spotting the traps of guilt, impression-making, and fear.
• [21:56] The Toddler Metaphor: Why establishing boundaries protects you, even if others throw a tantrum.
• [23:46] Teaser for Episode 04: An introduction to "The Rescue Bucket" and basic boundary ideas.
  
  

• "When we mask so that other people don't know, then nobody knows that we're carrying around our dirty water."
• "Our bodies belong in our bucket. The exhaustion of putting everybody else's bodies in our bucket is why our bodies are physically exhausted."
• "If you ask for someone else's help and you fear we bother them, that is putting someone else's response in our bucket. That doesn't belong to us."
• "Protecting your bucket is your responsibility. Someone else is not going to protect it. They're going to ask all they want. Your no is what protects your bucket."
• "If you're doing it because you don't want to hurt somebody, you don't want them to get mad, or you're trying to impress somebody... it needs to be a no."
  
  

• Email: notinmybucket@hopeandgrowthcenter.com

• Website: Hope & Growth Center
• Not In My Bucket Podcast

• [00:00] Welcome back: Continuing the journey toward a clean bucket.
• [01:05] The Surveyor Metaphor: Why we need external markers to see our internal limits.
• [01:40] Knowing yourself: Why you can't set a limit if you don't know who you are.
• [02:15] Sign #1: Prioritizing others' desires while discounting your own.
• [03:22] Sign #2: The "Outside the Bucket" trap—expecting others to read your mind and know your needs.
• [04:45] Sign #3: Minimizing success—why you must acknowledge your own hard work.
• [05:40] Sign #4: The weight of the burden—how overindulging, overspending, and overeating mask a messy bucket.
• [06:55] Sign #5: The "Polished Bucket"—the pressure to look perfect when you feel overwhelmed inside.
• [08:10] Homework: How to use the "Bucket Handout" to start your personal exploration.
• [09:30] The critical question: Where did this start and how did it get in your bucket?
• [10:45] A message of hope: It's never too late to turn the bucket over and start again.
  
  

• "Until we actually see something, we don't know that it exists, and that's kind of what that bucket is."
• "How can you set a limit with anyone if you don't even know what your own desires are?"
• "We cover up that bucket because the bucket's a hot mess... and so we tend to overeat, overspend, and overindulge because we can't deal with the bucket."
• "We shine that bucket up nice... so that nobody recognizes and sees what's inside."
• "Every day you have to ask yourself: What belongs in my bucket? Does this belong to me or does it not?"

• Website: https://hopeandgrowthcenter.com/pages/not-in-my-bucket

• Email: notinmybucket@hopeandgrowthcenter.com
• Not In My Bucket Podcast

• [00:00] Intro to Sarah Bentz and the Hope & Growth Center.
• [01:11] Why Sarah uses the "bucket" metaphor to explain boundaries.
• [01:58] How trauma and external influences dump unwanted things in our buckets.
• [02:24] The trap of enabling: Why taking from others' buckets isn't always helpful.
• [03:36] What happens when your bucket is too full to fit what actually belongs to you.
• [05:58] The difference between stifling "walls" and breathable "moats".
• [07:11] How boundaries protect both you and your relationships.
• [07:55] Using the "House Metaphor" to visualize locks, doors, and peepholes.
• [09:55] The importance of "marking your land" through surveys and clear limits.
• [10:40] Knowing your limits: Why Sarah doesn't have important talks at 10 PM.
• [12:25] Teaser for Episode 02: Signs you have the wrong stuff in your bucket.
  
  

• "Your bucket, my bucket, is specially designed just for who we are so what belongs in it fits in perfectly."
• "When we put other people's stress in our bucket, that's when we don't handle it very well."
• "A boundary is always to protect. It isn't to hurt."
• "We can't know our limits until we know ourselves."
• "By respecting our own boundary, our own bucket, we respect other people's buckets."

• Email: notinmybucket@hopeandgrowthcenter.com
• Website: Hope & Growth Center
• Not In My Bucket Podcast

• Website: https://hopeandgrowthcenter.com/pages/not-in-my-bucket
• Email: notinmybucket@hopeandgrowthcenter.com
• Not In My Bucket Podcast

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