Work-life blend: How to set boundaries at work

Creating boundaries at work can feel daunting, especially when you want to be seen as a team player. Companies prefer employees who willingly come in when called or work overtime when needed more than employees who strictly adhere to their work schedule.

Standing on a concrete stone stepping stone wearing orange-and-black leggings and a blue denim button-up (not buttoned up)

However, setting clear and respectful boundaries is essential for

  • maintaining your mental health,
  • preventing burnout,
  • and nurturing a healthy work environment.

In this post, I’ll explain why boundaries at work matter and provide phrases to help you communicate them effectively.

Why boundaries matter at work

Boundaries at work help protect your time, energy and focus, enabling you to stay productive and reduce stress. By clearly defining your limits, you can

  • prevent over-commitment,
  • minimize workplace conflicts, and
  • maintain better mental health.

Without them, it’s easy to feel overwhelmed and undervalued.

Some common situations where boundaries are often challenged at work include

  • Being expected to take on extra tasks without acknowledgement or support
  • Colleagues dropping by unannounced or messaging during focus time
  • Emails or tasks that intrude on your personal time, after work hours

Setting boundaries helps you create a healthier work-life blend, which benefits both you and your team — and teaches your coworkers how to respect you.

Key phrases for setting boundaries

These phrases can be tailored to fit various communication styles and workplace cultures, ensuring they align with your specific environment.

Managing your workload

  • “I’m at capacity at the moment. Let’s discuss timelines to see what’s possible.”
  • “My current workload doesn’t allow me to take this on right now.”
  • “I can prioritize this task if we postpone [specific task]. Which would you prefer?”

Protecting your time

  • “I’m focusing on a deadline right now. Can we connect after [specific time]?”
  • “I’m not available for meetings during lunch hours. Let’s schedule this for another time.”

Handling after-hours requests

  • “I’ll address this first thing tomorrow during work hours.”
  • “I’m offline now. I’ll review it when I’m back online.”

Navigating personal boundaries

  • “I’m not comfortable discussing personal matters at work.”
  • “Let’s keep the conversation focused on work-related topics.”

Requests to stay overtime

When I worked retail, I’d be asked to work overtime. It’s great when you get it, but it can quickly contribute to burnout. And sometimes, overtime isn’t an option.

Here are some phrases you could say:

  • “I’m unavailable beyond [time you clock out].”
  • “I have things to do after work.”
  • “I can’t stay after today.”

If none of those work, mentioning kids typically gets colleagues off one’s back, especially as a woman. Even if you don’t have kids. It’s ridiculous when someone is pressured to stay beyond their scheduled time to work overtime when they don’t want to to prove their “performance” is good.

It’s even more ridiculous when that pressure stops if people know you have kids.

Called in on your day(s) off

Another thing retail or service industry jobs do is call you in on your day(s) off. Even if you always say no, they may call you to ask anyway. It’s quite frustrating.

You’re not obligated to answer their phone calls/messages. However, if you do, you’re allowed to say no. It’s your day off.

Here are some phrases you could say:

  • “No.”
  • “I’m busy today.”
  • “I’m unavailable today.”

They may beg. If you still want to enjoy your day off, stand your ground. Be firm. You’re not obligated to give up your day off.

You need your days off work to relax and recover from your days at work.

Tips for maintaining boundaries

  • Be consistent — Once you set a boundary, stick to it. This reinforces expectations of what other people can expect from you.
  • Use neutral language — Keep your tone professional to avoid misunderstandings. If you dip into your emotions, toxic supervisors will perceive that as an opening to manipulate a “yes” out of you.
  • Practice assertiveness — Rehearse your phrases to feel confident when delivering them. Boundaries are uncomfortable if you’re not used to establishing them, especially at work.
  • Communicate early — Don’t wait for boundaries to be crossed; be proactive with your boundaries.

I created “Code Mermaid” for myself as a result of my boundaries consistently being dismissed/ignored. I walked out of work the first day I was covering for a manager.


Setting boundaries at work isn’t selfish; boundaries are necessary for creating a healthy, respectful environment.

Start small by using these phrases and practice consistency. Over time, you’ll notice improved collaboration, respect and a work-life blend.

Clear communication is key to nurturing a healthy workplace environment where everyone can thrive. Good luck!

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