Boundaries for Better Health
Liam Reilly
| 20-02-2025
· Science Team
Setting boundaries in work and life can feel challenging, but it's essential for maintaining both physical and mental health. Justin Stewart's journey exemplifies the consequences of overworking.
Juggling multiple jobs and skipping sleep led him to a hospital bed with exhaustion. "You're too young to be this stressed," his doctor warned, prompting him to rethink his lifestyle.
Experts agree that drawing boundaries is a skill that takes practice. Here are practical strategies to help you protect your time and well-being:
1. Schedule Aggressively
Control your time by calendaring everything, even routine tasks. For example, Bobby Dutton schedules dreaded tasks like invoices every Monday and blocks time for breaks, such as lunch and walking the dog.
2. Script Your “No”
Rehearse polite ways to decline requests. Workplace coach Cara Houser suggests saying, “not available at that time, but thank you for asking.” A firm yet kind response can prevent overcommitment.
3. Know Your Limits
Before saying yes, evaluate your workload and energy. If a task feels overwhelming, pause to reassess. Psychotherapist Israa Nasir recommends addressing patterns of burnout by creating a "No List" for draining activities.
4. Use Technology Wisely
Technology can blur work-life boundaries. Moving apps off your homepage or using email signatures to communicate your work hours can help manage expectations.
5. Choose Meetings Carefully
Not every meeting requires your presence. Ask for agendas or desired outcomes before accepting an invitation. If you're in a flexible environment, feel free to exit irrelevant discussions.
6. Set Time Frames
Publisher Lori Perkins learned to prioritize after her cancer diagnosis. By capping her work hours, she regained time for personal pursuits while setting clear expectations with authors.
Boundaries aren’t just about saying no—they’re about valuing your time and health. With consistent practice, they can transform your work-life balance for the better.
Your 3-Step Guide to Setting Better Boundaries at Work | The Way We Work, a TED series
Video by TED