Life.Culture.Discovery.

How to set boundaries at work to improve your mental health

Expert tips on managing your time, workload and technology for a better work-life balance

Reading Time:4 minutes

Learning to say “no” at work is essential for protecting our physical and mental health. Photo: Shutterstock

Published: 8:15am, 16 Jan 2025

When Justin Stewart started his career, he juggled several jobs to make ends meet. He poured himself into his full-time role as a news show production assistant from 3am until noon. Then he rushed to the airport where he rented cars or to the big box stores where he pulled retail shifts.

Sometimes, he slept in his car between jobs. Then he was hospitalised for exhaustion and a staph infection.

“While people around me praised my hustle, I eventually paid the price,” Stewart said. “The doctor looked at me and said, ‘I don’t know what lifestyle you’re living, but you’re too young to be this stressed. You’re going to have to quit something.’”

Shoppers and office workers at a crossing in Causeway Bay, Hong Kong. Photo: Shutterstock

So Stewart, now 36, began setting boundaries. He gave up the side jobs, deciding he could survive without extra income. If people from the news show texted him after-hours, he let them know he was off-duty and where else to call.

Setting boundaries at work, and in life, can be tricky. Many people find it difficult to say no, especially to a manager. Some get a sense of satisfaction from being needed or pleasing others.

But learning to turn down a request or invitation is essential for protecting our physical and mental health, experts say. And as with any new skill, drawing boundaries gets easier with practice.

Experts in well-being and organisational behaviour, along with other workers, shared strategies for setting limits.