7 Ways to Set Boundaries at Work

Photo by Amy Hirschi on Unsplash

When we come across a new opportunity, we often feel compelled to overwork to prove our capabilities and gain approval. Don’t get me wrong, there are times in our lives when pushing ourselves and prioritizing “the hustle” can have its benefits. However, as a 60-year-old woman, allow me to share that these efforts are not always sustainable in the long run. Eventually, constantly pushing and overworking ourselves can lead to burnout.

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Burnout is a phenomenon that has become widely discussed in wellness and self-care spaces across the internet over the past few years. It’s a state of physical, emotional, and mental exhaustion caused by prolonged, excessive stress, something that often appears when we overextend ourselves. It’s not a personal failure or a sign of weakness, it’s often a signal that the pace or environment we’re in isn’t sustainable. That’s where boundaries come in. Boundaries allow us to set limits before we reach the point of burnout, protecting our energy and well-being. Today, I’d like to share 7 ways to set boundaries at work to help you do just that.

7 Ways to Set Boundaries at Work

1. Keep Your Work Within Working Hours

With technology, it’s easy to feel compelled to work in the evenings or on weekends. Try to limit this if possible, as having time to rest, rejuvenate, and spend with family and friends is incredibly important. If you can’t completely avoid after-hours work, consider setting specific boundaries about where or when you engage with it. For example, you might create a “no work in the bedroom” rule, a “no work after 8 p.m.” rule, or decide that the kitchen table is the only spot where work is allowed. Find what works best for you and do your best to stick to it.

2. Take Breaks

Working through lunch or skipping coffee breaks can lead to burnout. Taking time to nourish your body, mind, and soul is essential. Even a short walk, stretching your legs, or stepping outside for fresh air can help you return to your desk with a new perspective. Remember, your body needs to be in a relaxed state to properly digest food, so do your best to take real breaks and eat away from your workspace.

3. Communicate Openly

If you find that you’re working excessive hours without fair compensation, it may be time to have an open discussion with your manager. They may not even be aware of the extra time you’re putting in. This conversation could be an opportunity to renegotiate your salary, adjust your workload, or explore other forms of support. While personal boundaries are vital, workplaces also have a responsibility to respect and support them. Open communication can be the bridge that ensures both you and your employer are set up for success.

4. Self-Reflection

It’s important to regularly assess your own well-being and work habits. Journalling can be a great way to do this, as it helps you track how you’re feeling and identify patterns.

Are you feeling particularly overwhelmed or anxious? If so, consider taking a mental health or well-being day. Giving yourself permission to rest is not a weakness, it’s an act of self-preservation.

5. Practise Self-Care

Incorporate self-care into your daily routine. Eat nutritious meals, get regular exercise, and ensure you’re sleeping well. Spending time in nature or engaging in a joyful hobby can also help you recharge. Take note if you find yourself isolating or avoiding others, human connection is vital. Meet a friend for lunch, join a fitness class, or take an art workshop to reconnect with others and nurture your social well-being.

6. Turn Off Notifications

If you find yourself constantly bombarded by emails or messages, try turning off notifications during evenings or weekends. Your emails will still be there when you’re ready to read them, but this small change can help you truly disconnect and recharge.

7. Seek Professional Support

If you’re feeling burnt out or overwhelmed, consider speaking with a therapist or your doctor. They can provide tools and strategies to help you manage stress and restore balance. Remember, there’s never any shame in seeking help. You deserve to feel your best.