Research & Practice Brief

The Power of Saying “No”: Setting Boundaries to Protect Your Time and Energy in 2025

By Silvia Clark, Ph.D., MBA, BA , WBIL Team Member

In a world that praises being busy, saying “yes” to every opportunity can feel like the only way to succeed. But for women in business, the constant demands on our time—at work, at home, and in our personal lives—can lead to burnout, stress, and diminished productivity.?

Research by Christina Maslach, a pioneer in burnout studies, highlights that a lack of boundaries is a major contributor to burnout, leaving individuals exhausted, disengaged, and unable to perform at their best.?

Setting boundaries matters because it helps us preserve our energy. Overcommitting leaves us with little time for meaningful work or rest. Additionally, saying “no” to distractions creates space for deep, focused work and prevents burnout. Protecting your time and mental energy allows you to perform better, not just more. As Maslach’s research demonstrates, individuals who set boundaries and prioritize well-being experience greater engagement, job satisfaction, and longevity in their roles.?

Here are some practical ways for how you can set boundaries in 2025:?

• Clarify Your Priorities: Know your “non-negotiables” (what matters most to you) and align your commitments with those values.?

• Practice Saying “No” Professionally: Responses like, “I appreciate the opportunity, but I don’t have the capacity to take this on right now,” are respectful yet firm.?

• Schedule Rest and Reflection: Treat downtime as a critical task on your calendar to recharge and refocus.?

• Communicate Your Limits: Let colleagues, clients, and teams know what they can expect from you to avoid misunderstandings.?

Saying “no” isn’t a weakness—it’s a strategy for success. Christina Maslach’s work reminds us that boundaries are essential for preventing burnout and maintaining both well-being and performance. Women in business must feel empowered to set limits without guilt, creating the space they need to thrive. This is more than self-care—it’s about sustainable success. When we protect our time, we position ourselves to show up fully and make meaningful contributions.?

What could you accomplish in 2025 if you protected your time for what matters most?