Set Boundaries at Work and Home

Ever feel like your work calendar and your toddler’s nap schedule teamed up to break your spirit? Welcome to the ‘do I answer this Slack or this sticky-fingered child first?’ Olympics. If you’ve ever hidden in the bathroom just to breathe, this one’s for you—because yes, you’re allowed to say ‘no’ to both meetings and toddler tea parties (sometimes).

Clear boundaries lower stress hormones (hello, cortisol!), help your brain switch gears, and give your nervous system a break. For kids, seeing you protect your time teaches them about respect, self-worth, and healthy limits. For you, it means less burnout, more actual rest, and maybe even remembering what your own hobbies are.

How to do it

  • Decide what your ‘off-limits’ times are for both work and home. (Spoiler: you get to pick!) Take a moment to think about when you need uninterrupted focus for work, and when you want to be fully present at home.

  • Communicate your boundaries clearly. Let people know—whether that’s out loud, in writing, or even by carrier pigeon—what your ‘off-limits’ times are.

  • Set your devices to ‘Do Not Disturb’ during family time. When you need to focus on work, let your family know—noise-canceling headphones can be your boundary tiara.

  • Expect some pushback. This might come from your boss, your kids, or even your own feelings of guilt. Stick to your plan and remind yourself why these boundaries matter.

  • Celebrate tiny wins. Maybe you made it through a conference call without a toddler cameo, or you enjoyed dinner without checking your phone. Every small success counts!

Tips:

  • Be consistent with your boundaries so others learn to respect them.
  • Adjust your approach as needed—flexibility helps when life gets unpredictable.
  • Remember, setting boundaries is a form of self-care, not selfishness.

When you log off your computer at the end of the workday.

Say out loud, ‘I’m done with work for today.’
Do a tiny fist pump or play your favorite 10-second song clip.
Set up an automatic ‘out of office’ reply or block off family time in your work calendar.

When you walk into your bedroom at night.

Place your phone on the charger and leave it there.
Stretch your arms overhead and sigh dramatically like you’re in a spa commercial.
Put your phone in a charging station outside the bedroom.

When you sit down at your desk for work.

Hang the sign up, even if the only one who reads it is the cat.
Give yourself a thumbs-up or whisper, ‘Nice boundary, me.’
Create a family ‘do not disturb’ sign for your workspace (crayon art encouraged).