Managing Stress in a 24/7 Work Culture: Essential Strategies for Setting Boundaries and Staying Sane

Earlier this week, in a corporate wellness workshop I facilitated, I was asked a question that I believe resonates with many of us who juggle the constant demands of our jobs that require long hours. The question was, "What happens when the expectation is to start at 7:00 a.m. and go until 8:00 p.m.? You set boundaries, but more projects are assigned, and there's not enough time to start them or stay on top of those you already have."

This scenario is all too familiar in our hyper-connected world where the lines between work and personal life blur, and the pressure to be available 24/7 can feel relentless. Here are three essential strategies to manage this overwhelming workload while maintaining your sanity and well-being.

1. Set and Communicate Clear Boundaries

While I am sure that you know, that establishing boundaries is crucial, it can feel impossible to do, given your company’s expectations or culture around being available all the time.? When you couple this with conditioned behaviors which are often driven by limiting beliefs that might make you feel guilty or afraid of setting boundaries, it can make work feel relentless.???

Setting and communicating boundaries not only proactively manages stress, but it is a form of self-respect and teaches people how to engage with you. For example, if your workday starts at 7:00 a.m. and ends at 8:00 p.m., make it clear that you won't be available outside these hours. Using tools like email auto-responders or even having a working hours clause in your email signature can help reinforce these boundaries

2. Prioritize Ruthlessly and Delegate

Now that you have set and communicated clear boundaries, it is important to use your time wisely by improving your prioritization skills. I often see people struggle because they convince themselves that every email they receive and every project that gets assigned to them is equally important and urgent. This is a trap and will make you work harder rather than smarter, which leaves you feeling overwhelmed, burnt out, and exhausted.

When it comes to managing an overwhelming workload, prioritization is key. Look at your to-do list and consider the following things to help you focus on the most critical tasks and reduce unnecessary work.

• Top Priority: Identify tasks that are truly important and urgent based on your workload, goals, role, and responsibilities. These are things that only you can do and require your immediate attention and deep focus.?
• Eliminate: Identify tasks that do not add value or can be postponed. Focus on what truly matters and let go of the rest…for the time being. You can always revisit these tasks later once your top priorities have been addressed.?
• Delegate: Determine which tasks can be handed off to others. Trust your team to handle these tasks, which not only frees up your time but also empowers your team and promotes their professional growth.
• Automate: Use technology to automate repetitive tasks. Tools and software can handle many administrative functions, freeing you to focus on more strategic activities.? I am a fan of using AI for many of these tasks and if you want to learn more, check out my masterclass.?

It's also important to remember that not every email or request is a priority. Just because an email is sent to you doesn't mean it requires an immediate response. Many people send off emails to clear their plates or minds, but that doesn't mean it needs to disrupt your workflow. Turn off email notifications to avoid being pulled into immediate responses when you're working on top-priority items.

3. Schedule Downtime and Practice Saying No

In a demanding job, scheduling downtime is essential to avoid burnout. Block out periods in your calendar for breaks, exercise, and personal activities. Yes, that means I am asking you to block off your calendar and take a proper lunch break and even a mid-afternoon break to step away from your desk to get some fresh air.

There can be this perceived fear of stepping away and the entire company will fall apart because you went to get a drink of water.? This rarely happens and if you were in a very important meeting, whoever is trying to get in touch with you would have to wait until you are available, because you need to be present for that very important meeting.? So, your lunch is a very important meeting with yourself to ensure that you have the fuel that you need to perform your job at your best capacity. Small breaks not only help in recharging your energy but also boost productivity and creativity. Remember, taking time for yourself is not selfish; it's necessary for maintaining your overall health and effectiveness.

It’s also okay to say no to additional projects if your plate is already full. Politely but firmly explain that you are at capacity and cannot take on more work without compromising the quality of your existing projects. Learning to say no is a vital skill in managing workload and maintaining quality. By protecting your downtime and being selective about new commitments, you can maintain a healthier balance and prevent overextension.

Reclaiming Your Time and Your Sanity

Your worth is not determined by how much you produce or how available you are to others. Managing a demanding workload in a global, always-on work culture requires a proactive approach. By setting clear boundaries, prioritizing and delegating tasks, and scheduling downtime while learning to say no, you can navigate the challenges effectively.

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About Allison Tibbs

Allison Tibbs is the CEO of Nourished Life Coaching & Consulting, a certified personal trainer, wellness coach, and on-camera fitness trainer for Tonal & BODi, who used her personal journey through overcoming depression and burnout to help her diverse global clientele prioritize their physical and mental health.? She has worked with companies like Cisco, Genentech, Cartier, and Waymo, has been featured in Women’s Health, PopSugar, and Shape Magazine, and travels the world offering keynotes. She currently splits her time between San Francisco and Los Angeles, California. For more information, visit her website www.AllisonTibbs.com?