Boundaries aren’t barriers, they’re building blocks for balance.

Do you keep accepting extra tasks from your manager, even when you're overwhelmed?

Taking on more than you can handle can lead to anxiety, stress, and eventually burnout. Workplace burnout is at an all-time high, with 42% of employees reporting it.

Women experience burnout faster than men due to the added responsibility of household and caregiving duties, on top of full-time jobs. Even female breadwinners take on more unpaid labor like housework and childcare. When this heavier load at home is paired with a lack of boundaries at work, it’s no surprise many women feel overwhelmed.

Thankfully, you don’t have to say "yes" to every request to secure your job. By applying these tips, you'll confidently turn down extra tasks without jeopardizing your career.

Shift your Mindset

Setting boundaries is not selfish; it’s essential. Rather than surrendering your power to your boss, reclaim it by establishing clear limits. Boundaries are crucial as they ensure safety, safeguard your well-being, foster healthy relationships, and boost self-esteem. Without them, you risk feeling drained and resentful.

Living without boundaries means forfeiting the respect you deserve. When you recognize your right to express your needs directly, you're prepared to move forward.

Define your priorities

Before establishing boundaries at work, clarify your values and priorities. Reflect on whether they’ve changed over time. For instance, you may have transitioned from being child-free to raising twins within a year, or you might now be caring for an elderly parent.

Another key priority could be your own well-being. Are job-related stress and a lack of boundaries causing insomnia or headaches? If your health is suffering, it’s a clear sign that immediate changes are necessary.

Determine your Limits

After clarifying your values and priorities, the next step is to establish your boundaries. Begin by categorizing them as hard or soft. Hard boundaries are non-negotiable, while soft boundaries offer some flexibility.

For instance, if spending evenings with your kids is a priority, you might prefer not to check emails after 6 pm. However, if an urgent work issue comes up, this could be treated as a soft boundary.

Communicate and be Consistent

Communicating boundaries at work should be done clearly, confidently, and regularly. Don’t just state your boundaries—explain why they are important. Being transparent helps your manager and colleagues understand your perspective. Be specific in defining your terms.

For example, if you don’t want to be contacted during vacation unless it’s urgent, clarify what qualifies as an emergency. Lastly, expect that your boundaries may be crossed at some point. When this happens, address it promptly. Let the person know what the issue is and how you’d like to move forward.

Practice saying No!

It’s normal to feel uneasy about saying no, and that’s okay. It often takes practice.

Start by exercising your "no" muscle in low-pressure situations. For example, decline a street vendor’s offer or let a friend know you can’t attend her party. You can also create scenarios and practice at home.

Establishing boundaries at work is crucial for long-term well-being and career success. Ignoring them means giving away your power, but reinforcing them teaches others how to treat you.