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Maintaining Boundaries at Work

You will agree that setting and maintaining healthy boundaries is an essential aspect of maintaining overall well-being, particularly in the workplace. However, this can be easier said than done. A survey of over 5,000 European workers found that over 40% felt that they did not have sufficient boundaries between their work and personal lives. This can lead to burnout, stress, and decreased productivity. Here are some tips on how to manage healthy boundaries at the workplace:

Boundaries at Work

1.Boundaries around working hours

Defining your work hours is a pivotal step in reclaiming control over your time and establishing a harmonious work-life balance. It’s all about being intentional and proactive in crafting a schedule that aligns with both your professional responsibilities and personal priorities. Take a cue from Rachel, the dedicated sales manager, who recognized the significance of setting clear boundaries between her work and family life. By adhering to her designated work hours from 9 am to 5 pm, Rachel not only ensures she fulfills her job requirements efficiently but also carves out precious moments for her loved ones.

In the fast-paced world of sales, it’s easy to get caught up in the ever-constant demands of the employer. However, Rachel’s decision to define her work hours sends a powerful message to her colleagues and clients alike – she values her personal life and strives for a healthy balance between her professional endeavors and family time. This intentional approach not only shields her from work-related stress creeping into her cherished family moments but also allows her to be fully present and engaged when she’s with her loved ones.

Time management apps 

Here are some examples of productivity and time management apps from 2023:

The process of defining work hours involves a thoughtful assessment of your job requirements, the expectations of your employer, and the non-negotiable commitments in your personal life. It’s about setting REALISTIC boundaries that you can adhere to consistently, empowering you to focus on tasks during work hours and unwind and recharge during your personal time. This practice not only nurtures your well-being but also enhances your overall productivity and effectiveness at work, as you are mentally and emotionally rejuvenated when you step into your professional role each day.

How about remote work?  

Here are some tips to make remote work most effective:

  • morning routine : dressing up, coffee, waking up at the same time etc.
  • find your spot
  • beware the temptation to work when you shouldn’t
  • know what you are supposed to be doing and do it
  • choose to eat healthy
  • schedule your day but be flexible
  • control your news intake
  • connect with people face to face to replace office hour communication
  • communicate as much as you can with people that you live with, friends, family, coworkers etc.

coachieva, boundaries,

2.Taking breaks 

Inventing breaks as a Routine 

Embrace the idea of taking regular breaks during your workday to recharge and stay focused. Sometimes we get so caught up in our tasks that we forget to pause, but these breaks are actually really important for keeping your productivity up and taking care of your overall well-being. Let’s take Emma, a software engineer, as an example. She’s really good at finding time for short breaks every two hours. During these breaks, she might stretch, go for a short walk, or do some deep breathing exercises. These quick breaks help her get her energy back and stay focused, which means she can handle challenges more clearly and efficiently, all while making sure she respects her boundaries at work.

Emma’s breaks show how she’s serious about keeping her personal limits in check while working. Instead of letting work take over completely, she makes sure to set aside time for herself. This not only helps her stay well but also boosts her professional skills. When she takes breaks, she can step back for a moment, rethink her strategies, and then come back to her tasks with fresh ideas. Emma’s dedicated to not letting work overshadow her own needs.

Taking breaks during work isn’t just a pause; it’s a way to boost your brainpower, stay productive, and take care of yourself. In the end it`s a matter of your life long mental wellbeing and quality of life.

3. Boundaries and open communication 

Stay Connected: Staying in touch with your colleagues is really important when it comes to setting up healthy boundaries. It’s all about being honest and clear about when you’re available and how you like to communicate. This kind of communication creates a friendly atmosphere where everyone understands and respects each other’s needs. Let’s take Emma, a software engineer, as an example. She knows the importance of letting her team know when she’s around and when she’s taking some personal time. By being upfront about her availability, she avoids unnecessary interruptions during her personal hours, and this helps her maintain a balanced work-life dynamic.

Professional Boundaries – setting expectations 

Emma’s story is a great example of how open communication with her team has improved her work-life situation. It’s like an agreement where everyone knows what to expect. When you’re transparent about your work hours, it makes things smoother for everyone. Just like Emma, who shares when she’s focused on her tasks and when she’s taking short breaks. This way, she can give her best during her work hours without disruptions, while also taking care of her well-being.

Here is a video about how to set 3types of expectations: What, Why and How types of expectations ?


In the end, being straightforward and open with your colleagues is a key part of finding the right balance between work and the other parts of your life. You can create a respectful work environment where everyone is aware of each other’s boundaries. It’s not about shutting people out; it’s about creating an environment where everyone can do their best without forgetting about themselves. So, learn from Emma’s example and find your own way to communicate your boundaries effectively, contributing to a positive and supportive work atmosphere.

4.Use technology 

Navigating the world of technology is like walking a tightrope between its benefits and challenges, especially when it comes to maintaining healthy boundaries. In our modern digital age, technology can be both a helpful tool and a potential pitfall. It’s all about striking a balance. Let’s take a closer look at how you can use technology to your advantage and set those boundaries to work for you.

Embrace the Good 

In a world buzzing with digital tools, there are ways to make technology work in your favor. Productivity tools are like trusty sidekicks that help you manage your work better. They’re like having a personal assistant that keeps things organized. For example, Emma, the savvy software engineer we talked about, uses apps and software to make her work processes smoother. These tools help her get things done efficiently so she can focus on what’s important. It’s like having a little helper that keeps her on track and helps her manage her time well.

Digital Boundaries  

Sarah, the talented graphic designer, has her own strategy for using technology wisely. During her dedicated work hours, she switches on the “Do Not Disturb” mode on her devices. This superhero move shields her from distractions and lets her give her best to her tasks. It’s like turning off the noise so she can concentrate fully. Additionally, Sarah is a master of setting up automatic email responses when she’s not working. It’s a gentle way of telling clients and colleagues, “Hey, I’m off the clock right now, but I’ll get back to you soon.” This thoughtful approach signals her boundaries without her needing to say a word.

Strike a Balance 

The key here is balance. Just like you decide when to answer a call or reply to a message, you can decide when technology serves you and when to take a break from it. It’s about finding that sweet spot where you’re in control and technology supports your goals. By using tools wisely, like Emma and Sarah, you’re taking charge of your work-life balance in a world that’s both connected and demanding.

Technology is like a versatile tool that you can use to your advantage. Just like Emma’s smart use of apps and Sarah’s “Do Not Disturb” mode, you can make technology work for you by setting clear boundaries. It’s about finding that harmony where technology enhances your productivity while also allowing you to step back and enjoy your personal time. So, explore the digital landscape, find what works for you, and let technology be your ally in mastering the art of balance.

boundaries at work, coachieva,

5. Avoid overcommitting 

Watch Your Workload

Keeping an eye on how much work you take on is super important. It’s like making sure your plate isn’t piled too high with tasks. Even though it’s great to want to do a lot, taking on too much can make things go downhill. It’s like trying to carry a mountain of books – you’ll get tired and maybe even drop something. Let’s see how being careful about your workload can make a big difference.

Stay Realistic 

Imagine Emma, the software engineer we were talking about. She knows her limits and doesn’t try to do everything at once. It’s like understanding that you can’t eat a whole cake in one bite. Emma knows that taking on too many tasks can make her work suffer and affect her personal life. She’s learned that it’s okay to say “NO” when she’s already got enough on her plate. Just like Amanda, the HR manager, who’s really ambitious. She knows that overloading herself can lead to burnout, which is like running out of energy. So, Amanda makes sure to communicate when she can’t handle more tasks. It’s like telling her team, “I’ve got enough on my plate for now.”

Collaborate and Communicate 

Amanda’s approach is a great lesson in teamwork. Instead of taking everything on herself, she talks to her team when she’s feeling overwhelmed. It’s like sharing the load with your friends when you’re carrying heavy bags. This teamwork not only eases her stress but also shows that it’s okay to ask for help. By working together, Amanda and her team can balance their tasks and make sure everyone is doing well. This balance keeps their work on track and helps them keep their personal boundaries too.

There will be times when overload will happen and you will lose motivation. When you want to find a way to get yourself back on track, check out the article about Motivation:


6. Learning to say “no” 

Saying “no” at work is a fundamental practice that empowers individuals to establish and maintain essential boundaries. In a dynamic and often demanding professional environment, the ability to decline tasks or commitments that stretch your capacity is a powerful tool for safeguarding your time, energy, and overall well-being. By respectfully declining projects or requests that exceed your limits, you’re signaling not just to others but also to yourself that your work-life balance matters. This practice is crucial for preventing burnout, ensuring your focus remains on tasks aligned with your role and priorities, and nurturing a sense of control over your workday. Just as a carefully tended garden requires thoughtful pruning to thrive, your work environment benefits from your judicious use of “no.” By saying “no” with clarity and confidence, you’re not just setting limits – you’re creating a foundation for sustainable success and a healthier, more fulfilling work experience.

If you wish to learn more about examples of saying “no “ check out coachIeva`s episode on youtube (coming soon 🙂 .

To sum up

In the end, managing your workload is like managing a backpack – you want to carry enough, but not so much that it’s too heavy to handle. Just like Emma and Amanda, you can find the right balance by knowing your limits, saying “NO” when needed, and collaborating with your team. By avoiding overcommitting, you’re making sure your work and your boundaries stay intact. It’s all about finding that sweet spot where you’re doing your best without stretching yourself too thin. So, take a cue from Emma and Amanda and keep your workload in check, because a balanced workload means a balanced life.

In summary, setting up and keeping good boundaries at work is really important for employee`s happiness and success. When you make clear rules about when you work, take time for breaks, talk openly with your colleagues, use technology smartly, make sure you’re taking care of yourself, and don’t take on too much, you’re creating a work-life mix that feels just right. Think of boundaries like little guideposts – they show you the path to a work-life balance that’s satisfying and successful. So, go ahead and embrace these steps confidently. You’ll see your work getting better, your stress getting smaller, and your life getting more balanced. This means you can do great at your job while also enjoying your personal life. It’s like having the best of both worlds, and it’s totally possible when you work with your boundaries in mind.

If you liked the blog post, check out this great post about Work – life balance: 

Work-life balance, how to find it?

Which tips are you going to apply this week?

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