No matter what field you work in, creating a healthy work-life balance is essential — and much of that stems from the boundaries you set. What do you do when your manager assigns you extra work that’s outside the scope of your job? What happens when a co-worker contacts you about a project at 10 p.m.? These are situations that require clear, straightforward boundaries. Fortunately, you can work toward setting healthy boundaries at work with a few steps. Continue reading to see more about the importance of boundaries below.
Boundaries: Defined
A boundary is an established line of limit. When you can’t enter part of a building without a special pass, you’re encountering a physical boundary. Other types of boundaries include conversational and relationship boundaries, which may limit what topics you discuss or the company you keep. So, what are work boundaries? At work, you want to set limits that help you in your career and at home. The specifics will vary for each person — but when you set the right boundaries, you can create beneficial stress buffers that reduce anxiety and other negative emotions related to your job. While work can be an important part of our lives, it’s just as important to prioritize your mental health.
Setting Boundaries for a Balanced Life
How do you begin keeping boundaries at work? This change will take time. Fortunately, you can start today to work toward a healthier work-life relationship. Check out a few strategies for how to set boundaries at work below.
1. Define Your Limits
This is the first step to setting healthy boundaries both at home and at work. Establish what’s important to you and what needs to change in your life to make that happen more efficiently. If you work from home, you may need to set a boundary with your kids about when they can come to you with questions during the day. In the office, you may need to set a boundary with a colleague who’s asking you for financial help. Either way, define your boundaries.
2. Identify Your Priorities
Identifying your professional and personal priorities is crucial. What’s important to you at work? Maybe you want to pursue a higher position in your company. With that goal defined, you can work through your day taking steps to pursue that goal — and limit everything else that gets in the way, like a co-worker asking you to copy a stack of documents for them. Then, you should do the same at home. Here, your priorities may be to attend your children’s sports games each week. This family time will take precedent over all other responsibilities, including whatever is going on at work. Over time, you can add other personal priorities to the mix to ensure the proper balance between work and home. By planning your week for both professional and personal goals, you can set boundaries that help you achieve them.
3. Learn to Say No
Once you’ve outlined your priorities, you must learn to say no. In your professional capacity, say no to extra workloads that aren’t aligned with your goals and manage unrealistic expectations from clients and senior staff. Communicate with your colleagues to set expectations for new tasks so you don’t need to take time away from other priorities. If your supervisor asks you to reply to a few client emails on the weekend, tell them it can wait until Monday. 
Ultimately, saying no is essential to managing boundaries at work. After all, boundaries are limits that depend on someone’s approval. By working up the courage to set firm limits at your job, you can enjoy a much better work-life balance.
4. Set Limits With Co-Workers and Family
Remember, you’re in control of how much your co-workers know about your personal life. Generally, it’s a smart idea to avoid certain topics at work, such as politics, religion, finances and other sensitive subjects to create firm boundaries. If you don’t set limits with co-workers, you may end up sacrificing personal time to accommodate work requests in your free time. The same idea applies to family. When you’re working from home, communicate with them about when they can talk to you during work hours. Additionally, you should avoid bringing up work-related matters during family time. This way, your work life and your home life won’t intertwine. Keep in mind that setting boundaries doesn’t mean you can’t be friends with colleagues or discuss work with loved ones. However, you must consciously draw metaphorical lines to ensure you’re keeping work at work and home at home. These limits may take time to establish, so just keep at it until you’re satisfied with the boundaries you’ve set.
5. Silence Notifications
Another way to set boundaries between work and home is to silence notifications on your phone, laptop and tablet. This trick will help you avoid answering work emails and taking work calls when you’re supposed to be spending time with your loved ones. Of course, you know your job best, so being available to clients in the evening may be necessary — silence the least important notifications so you can at least free up some distractions.
6. Take More Breaks
On a busy day, triage your tasks and prioritize what needs to be done first. Adjust other deadlines to avoid having to work past your standard work hours. Additionally, take breaks when you need them throughout the day to manage your stress and recharge before tackling the next task.
7. Stick to Your Routine
Create a transition routine for before and after work to prepare yourself for the day ahead and to destress. Prior to clocking into your job, you may want to create a routine that involves taking a walk, eating breakfast and doing a few chores. When you’re done for the day, you may want to meditate, read a few pages of a book or have a snack before making dinner. By sticking to your routines, you can seamlessly transition into and out of the workday.
8. Understand Other People’s Boundaries
The final step to setting healthy and sustainable boundaries at work and home is by understanding your colleagues’ and family’s boundaries. Communicate with your loved ones about boundaries so that you can make more time for them in a day. In the same light, talk with your colleagues and leadership team to allow the same. Once everyone understands each other’s boundaries, you can all lead happier lives.
Contact Merrimack Valley Psychological Associates for Support
By setting and understanding boundaries, you can control your stress and anxiety levels, making time for the things that really matter to you. If you’re struggling to set consistent work boundaries, you may benefit from working with a mental health specialist. The team at Merrimack Valley Psychological Associates can help you find strategies to improve your work-life balance. Learn more about how to set personal boundaries at work by contacting us today
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Reviewed By
Dr. David Rainen, PsyD.
I am a licensed clinical psychologist with an extensive background treating a variety of different ages, situations, emotional and mental health disorders in individuals and their families. As part of my 10 year professional and training career in psychology, I have developed and refined my skills and approaches through my work in a variety of diverse settings including: hospitals, community outpatient facilities, college counseling centers, secure and unsecure inpatient/residential treatment programs, and therapeutic day schools.