Setting Boundaries at Work for Calm and Focus
In this article you will learn what workplace boundaries mean and how to set them step by step. You'll get straightforward explanations of cognitive behavioral therapy and assertiveness training, plus clear exercises that work for beginners.
What Does Setting Boundaries at Work Mean?
Setting boundaries at work means clearly indicating what you will and will not accept in terms of tasks, availability, and priorities. It helps prevent overload, so your energy and enjoyment in your work remain intact. For many people this is difficult because you want to help and want to be appreciated. A first step is to recognize that your time and well-being are just as important as those of your colleagues. The brain is involved here as well. When you clearly state what you definitely do not want to do, you prevent unnecessary stress from rushing and the mounting workload. The brain has a system that reacts quickly to stimuli and threats, but if you set clear boundaries, this system receives fewer triggers and its stress network can regulate better, helping you stay calmer and more purposeful.
Which Approach Helps with Boundary Setting
The two approaches discussed are cognitive behavioral therapy (CBT) and assertiveness training. CBT helps you recognize automatic thoughts that tell you you must always say yes, and teaches you to gradually replace those thoughts with realistic beliefs. Assertiveness training teaches you to communicate your boundaries in a friendly yet firm way. Practically, you can start with the No-Yes exercise: identify a situation where you often say yes even though your schedule cannot accommodate it; practice saying no in three steps: describe what happens, give a brief reason, and optionally propose an alternative time. Together with assertive communication you learn the three building blocks: describe what happens, explain what this means to you, and indicate what you need or are willing to do.
Practical Tools and Tough Conversation Scripts
When practicing, use concrete tough-conversation scripts for difficult talks. For a task that is not feasible at the moment you can say: thank you for the trust; at this moment I cannot take on this task because my schedule is already full. If possible, let’s revisit the priority or ask someone else to take it on. I’m happy to help where I can and propose another date. For repeated requests you can say: I appreciate that you rely on me. At this moment I cannot take on extra tasks beyond my working hours. Let’s work together on a realistic plan and keep priorities clear. For a change in the scope of a project you can say: let’s first redefine the main objectives so I can contribute effectively. Save these scripts anywhere in your calendar and practice them until they feel natural. Also use the No-Saying exercise to practice small steps before you have a difficult conversation.
Why Boundaries Work for Your Brain
When you set clear boundaries, you give your brain’s stress network fewer triggers. The stress network includes, among other things, the amygdala’s alarm response and its connection to the hypothalamus. By consistently setting boundaries, you also stimulate the prefrontal cortex to plan, control impulses, and act purposefully. This promotes better regulation of tension, which in the long run supports rest and concentration. Finally, you can help your brain by taking regular breaks, getting enough sleep, and reflecting on events. Small, steady steps toward setting boundaries make it easier to build this into your daily work.
Lees ook: Werkstress herkennen en verminderen of Assertiviteit trainen in de praktijk.