Work is a huge part of our lives — but it doesn’t have to take over everything. After nearly a decade in a demanding, often draining higher education role, I realized that protecting my mental health wasn’t optional. It was necessary.
Making the shift to a company with more flexibility while pursuing my MBA taught me invaluable lessons about boundaries. Setting clear limits at work has been essential for reducing stress, avoiding burnout, and actually enjoying my career again. If you’re feeling overwhelmed or stretched too thin, here’s what’s helped me build healthy boundaries — and how you can start too.
1. Learn to Say No (Without Guilt)
Saying no can be hard, especially when you want to be helpful or prove yourself. But “yes” to everything is a fast track to exhaustion.
How to start:
- Pause before you commit. Ask yourself if this task aligns with your priorities or workload.
- Use polite but firm language: “I won’t be able to take this on right now, but here’s when I’m available…”
- Remember: saying no to others means saying yes to your wellbeing.
2. Manage Digital Overload
Emails, messages, and notifications are constant. It’s tempting to respond immediately, but that blurs work-life lines and fuels anxiety.
Strategies that worked for me:
- Turn off non-essential notifications.
- Set specific times to check and respond to emails.
- Use tools to help you concentrate and complete deep work – add time blocks on your calendar for focused work.
- Schedule short digital detoxes during your day to reset.
3. Carve Out Downtime
No boundary is complete without real downtime. That means protecting time for breaks, meals, and after-hours rest.
My approach:
- I block off calendar time daily for a walk, lunch away from screens, or a short meditation.
- Setting “end of day” rituals signals to my brain that work is done (hello, favorite tea or book!).
- Shut off computer
- Tuck away your computer chair
- Tidy up your desk to start fresh the next day
4. Communicate Your Needs Clearly
Boundaries only work when others understand them. Clear is kind.
- Share your work hours and availability with colleagues.
- Set expectations about response times.
- If you work remotely or have flexible hours, be transparent about when you’re “off.”
- Practice gentle but clear communication; it’s empowering for you and respectful to your team.
5. Prioritize Self-Care Outside Work
Mental health doesn’t stop when you log off. What you do outside of work matters.
- Sleep, movement, nutrition, and meaningful social connections all feed resilience.
- I’ve made it a priority to schedule regular exercise and therapy sessions! #therapypositive
- Intentional hobbies like journaling or gardening give me space to recharge.
Why Boundaries Matter: My Personal Journey
Before making this shift, I often felt drained, overwhelmed, and guilty for wanting space. Leaving a long-term higher ed role wasn’t about the people — it was about the culture, pace, and lack of flexibility that no longer fit my life.
In my current role, I have the flexibility to pursue my MBA and honor my mental health needs. It took practice to build those boundaries, and some days are harder than others — but every step toward protecting myself has been worth it.
If you’re struggling to find that balance, know you’re not alone. Boundaries are an act of self-respect and strength, not selfishness.
Final Thoughts
Setting and protecting boundaries isn’t a one-time thing — it’s an ongoing practice. Start small, be patient with yourself, and celebrate the freedom that comes when you reclaim your time and energy.
Your mental health is worth it.
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