Protect Your Time, Protect Your Peace
Tough boss? Here’s how to stand your ground with confidence.
A difficult boss can make setting boundaries feel like walking a tightrope. Say no, and you risk conflict. Say yes too often, and you risk burnout. So, how do you strike the balance? In this edition of Notes from a Therapist, I’m sharing simple strategies to help you navigate workplace boundaries, so you can keep your sanity and your career.
1: Identify Your Non-Negotiables
Before you can set boundaries, you need to know what yours actually are.
- Are you constantly working late because of last-minute requests?
- Do you feel pressure to reply to emails outside of work hours?
- Is your workload so overwhelming that you can’t focus?
Take a moment to reflect on what’s causing the most stress. (If you’re not sure, try jotting it down in your Mind Notes journal. Self-reflection is the first step to change.)
2: Communicate Clearly & Professionally
Now for the tricky part - how do you actually say it?
The key is to be direct, professional and solutions-focused. Instead of saying, “I can’t take on more work,” try:
“I want to give my best to this project and to do that, I need to focus on my current workload. Could we discuss priorities?”
Or, if you’re being messaged after hours:
“I’ve noticed we often have late-night emails. To stay productive during the day, I’ll be unplugging after [time] and responding first thing in the morning.”
Want an extra boost of confidence? Use our Mind Cards: Affirmations to reframe self-doubt and remind yourself that you deserve balance.
3: Stay Consistent
The first time you set a boundary, your boss might push back but consistency is key.
If you make an exception once, they’ll expect it again. Stay firm and reinforce your boundary with reminders like:
“As we discussed, I’ll be offline after [time], but I’ll check in first thing in the morning.”
“I want to be fully present for this task, so I need to stick to my agreed workload.”
4: Have a Backup Plan
If your boss refuses to respect your boundaries, document conversations and seek support if necessary, your wellbeing matters.
If work stress is weighing on your mind, step away from it all and pull a Mind Card. Do something that is just for you to refresh and come back with a new energy.
The Bottom Line:
Boundaries aren’t about saying “no” to work. They’re about saying “yes” to your mental wellbeing, productivity and overall happiness.
Need extra support in setting work boundaries? Try our Mind Notes journal and Mind Cards: Affirmations to build confidence and clarity in your daily routine.