Healthy boundaries are key to good relationships with ourselves and everyone around us. But setting them—and even figuring out what they should be—can sometimes feel impossible. Not anymore.

In 30 Days to Better Boundaries, New York Times best-selling author and therapist Nedra Glover Tawwab breaks down the practice of boundaries. In 5 to 10 minutes a day, she shares a key idea and a corresponding practical tool.

You can develop the muscles to identify your needs and effectively communicate them. You can create more fulfilling, authentic relationships. You can build a more empowered life. One day at a time.

This guide is part of the 30-Day Guides to Improve Your Life series. Follow the series to see the guide on changing your relationship to alcohol and to get notified of forthcoming guides on rediscovering your creativity and thriving with ADHD.