This codependency and boundaries workbook helps you stop people-pleasing, untangle enmeshed relationships and get your own needs back on the table. Rooted Together is a 56-page printable and fillable PDF with real exercises, word-for-word boundary scripts and simple trackers. Use it on your own or hand pages to clients. It comes in US Letter and A4, in full color and a low-ink version.
A Codependency Workbook That Feels Kind, Not Clinical
If you say yes when you mean no, feel responsible for everyone’s mood, or have slowly lost pieces of yourself in a relationship, this workbook was made for you. Every page starts with a short idea in plain words. Then it gives you something to do: a prompt, a checklist, a script or a tracker.
No jargon. No shame. Just steady, practical steps toward relationships where both people have room to breathe.
Who It’s For
- People-pleasers and over-givers who feel drained, guilty or unseen.
- Adults from close-knit or chaotic families working through enmeshment.
- Therapists, counselors and social workers who need ready-to-use handouts and homework.
- Coaches, group leaders and teachers running sessions on boundaries and self-worth.
- Older teens and adults learning what healthy relationships look like.
What’s Inside the 56 Pages
Start Here
- Welcome page and clickable contents
- My Starting Point: a 20-question self-check with a score (retake it later to see change)
Part 1: Understanding My Patterns
- What Is Codependency? and What Is Enmeshment?
- Interdependence vs. Codependence comparison chart
- Where Did I Learn This? (early family messages)
- The Roles I Learned to Play, rated “then” and “now”
- Relationship Pattern Check-In across family, partner, friends and work
Part 2: People-Pleasing & Over-Responsibility
- My People-Pleasing Patterns
- The Over-Responsibility Cycle diagram
- When Caring Becomes Carrying
- Am I Helping, Rescuing or Controlling?
- Emotional Responsibility and When Someone Else Is Upset
- Guilt vs. Responsibility, with a simple guilt test
- My Yes Audit: a one-week tracker for automatic yeses
Part 3: Boundaries
- What Is a Healthy Boundary? (request vs. boundary vs. control)
- Boundary or Wall? scale for five areas of life
- Eight types of boundaries and where yours get blurred
- Where Do I End & You Begin? mine, shared and theirs sorting exercise
- Why Boundaries Feel So Hard
- Boundary Builder: a 7-step planner for hard conversations
- 24 boundary scripts for family, partners, friends, work, saying no, buying time, phones and unwanted advice
- When Someone Pushes Back
- After the Boundary: a reset for the guilt that follows
- Boundary Practice Log
Part 4: Needs, Identity & Self-Trust
- My Needs Matter Too needs inventory
- Feelings & Needs Word Bank
- Asking for What I Need (a four-part formula with practice space)
- Losing Myself in Relationships: before, during and what I want back
- Rebuilding My Identity and My Core Values (30 values to choose from)
- Rebuilding Self-Trust log
- The Reciprocity Check
Part 5: Healthy Connection
- Green Flags for Healthy Connection checklist
- Yellow & Red Flags, with support information
- Relationship Inventory for up to eight relationships
- My Healthy Relationship Plan
- 30-Day Boundaries & Self-Trust Challenge
Trackers & Extras
- Weekly Reflection page
- My Progress Check with room for three scores
- 20 journal prompts and two notes pages
- My Commitment to Myself page
- Guide for Therapists & Coaches with a ready 8-session plan
Features That Make It Easy to Use
- Fillable PDF. More than 1,800 typing lines, score boxes and checkboxes. Type on a computer or tablet, or print and write by hand.
- Clickable navigation. Tap any title on the contents page, jump between parts, and use the “Contents” link in every footer to get back.
- Bookmarks. Every page is listed by name in your PDF app’s sidebar.
- Two paper sizes. US Letter (8.5 x 11 in) and A4 (210 x 297 mm).
- Ink-saver versions. Same pages with white backgrounds for home printers and groups.
- Calm, soft design. Sage, dusty blue and warm clay tones with plenty of writing space.
How It Works
- Download your files right after checkout.
- Pick US Letter or A4, in color or ink-saver.
- Open the PDF in free Adobe Acrobat Reader to type, or print the pages you need.
- Take the Starting Point self-check on page 4, then work through the parts at your own pace.
- Retake the check later and record your progress.
Real-Life Ways to Use It
- Working through people-pleasing on your own, one page a week.
- Planning what to say before a holiday visit with family.
- Therapy homework between sessions, using the Yes Audit or Boundary Practice Log.
- An 8-week boundaries or codependency support group.
- Couples or individual coaching on reciprocity and healthy communication.
- Rebuilding your sense of self after a hard relationship ends.
Files & Software
- Rooted-Together-Workbook-Letter.pdf (fillable)
- Rooted-Together-Workbook-A4.pdf (fillable)
- Rooted-Together-Workbook-Letter-Ink-Saver.pdf (fillable)
- Rooted-Together-Workbook-A4-Ink-Saver.pdf (fillable)
- Rooted-Together-User-Guide.docx (step-by-step guide)
To type in the fields, use Adobe Acrobat Reader (free on Windows, Mac, iPad and Android). Some browser PDF viewers let you type but may not save your answers. The page design is fixed; only the answer fields are editable. You can print the pages at home or at a print shop.
Digital Download
This is an instant digital download. No physical item will be shipped. Colors may look slightly different on paper depending on your printer.
License: For personal use, and for therapists, counselors, coaches and teachers to use with their own clients, students or groups. Please do not resell, share or post the files publicly.
This workbook is a self-help and education tool. It is not a diagnosis and does not replace care from a licensed professional.
Frequently Asked Questions
Is this workbook fillable?
Yes. Every writing line, score box and checkbox can be filled in on screen. Adobe Acrobat Reader works best.
Can I use it on my iPad?
Yes. Open it in Acrobat Reader on your iPad to type, or import it into a note-taking app and write with a stylus.
Is it good for therapists and counselors?
Yes. It includes an 8-session plan, homework trackers and an ink-saver version. You can share pages with your own clients.
What paper sizes are included?
US Letter and A4, each in full color and ink-saver versions.
Can I print it more than once?
Yes. Print as many copies as you need for yourself or your clients.
Does it cover enmeshment as well as codependency?
Yes. There are pages on enmeshment, family roles, early messages and the line between “mine” and “theirs”.
Is it editable in Canva or Word?
No. It is a fillable PDF. The answer fields are editable, but the page design is not.
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