Avoid Burnout with Boundaries

Boundaries are the ultimate burnout shield. This picture of the Carcassonne ramparts are a physical example of good boundaries. Our own boundaries are not just about saying "no" to others—it's about saying "yes" to what truly matters for your energy, focus, and well-being. Burnout often creeps in because we overcommit, overextend, and undervalue our own needs. 

Here's how you can set boundaries that stick:

1. Say "no" first: Make "no" your default response to new requests unless you can make a strong case for why it aligns with your priorities. Think of it like a business case—if it doesn't serve your mission or your well-being, it's a pass.

2. Time block like a pro: Protect your time fiercely. Schedule blocks for deep work, rest, and personal priorities, and don't let interruptions creep in. For example, only check emails or messages at set times—this keeps you from being in reactive mode all day. 

3. Weekly honesty check-in: Every week, ask yourself, "Did I protect my boundaries this week? Where did I overextend?" This reflection helps you course-correct before burnout builds up over time.

4. Delegate and ask for help: You're not a martyr, and you don't have to do it all. Whether it's asking a friend for support or delegating tasks, let others step in so you can focus on what truly matters. What's one boundary you know you need to set right now to protect your energy? 

Let's pair each boundary-setting point with a journal prompt that'll help you reflect and take action. These prompts will guide you to deeper clarity and intentionality:

1. Say "no" first: Journal prompt: "What commitments or requests have I said 'yes' to recently that don't align with my priorities? How can I gracefully step back or adjust my involvement?"

2. Time block like a pro: Journal prompt: "What are the three most important things I need to protect time for this week? How can I create space for them in my schedule?"

3. Delegate and ask for help: Journal prompt: "What tasks or responsibilities am I holding onto that someone else could handle? Who can I ask for support, and how will I approach them?"

4. Weekly honesty check-in: Journal prompt: "Where did I honor my boundaries this week, and where did I let them slip? What can I learn from this to improve next week?"

These prompts aren't just for reflection — they're about action. Check out the short video above for a quick overview. 

In my life coaching session on Productivity, we can dive deeper into this topic with practical application and role-playing to develop Boundaries and practice Assertive Communication. Let me know if you want to make that shift in your own life; phone or text 980-272-8041 or drop me a private note with the email form below. You too can change your thinking and change your life!

Book recommendations:  

Cloud, Henry, and John Sims Townsend. Boundaries: When to Say Yes, How to Say No to Take Control of Your Life (Revised ed.). Zondervan, 2017.

Cook, Alison, and Kimberly Miller. Boundaries for Your Soul: How to Turn Your Overwhelming Thoughts and Feelings into Your Greatest Allies. Thomas Nelson, 2018