Boundaries at work and how to set them

Boundaries have become a major topic of conversation recently, especially in coaching and professional development.

But what are they, and why do they matter at work?

Put simply, boundaries are the interpersonal limits we set to protect our time, energy, and wellbeing. They aren't fixed or universal; rather, they’re shaped by personality, culture, and context.

In the workplace, healthy boundaries create a sense of safety, trust, and balance; all vital ingredients for effective teams and sustainable performance.

Why boundaries matter

Establishing and maintaining boundaries supports:

• Good mental health

• Emotional resilience

• Healthy, reciprocal relationships

• Burnout prevention

• Personal autonomy

• Stronger sense of identity

Examples of boundaries include:

• Saying no to tasks you don’t want (or aren’t able) to do

• Expressing your feelings responsibly

• Being honest about your needs

• Responding in the moment rather than bottling things up

• Addressing issues directly with those involved

• Communicating expectations clearly

Types of boundaries

According to Positive Psychology, there are seven key types of boundary:

1. Mental – freedom to hold your own thoughts, values, and beliefs

2. Time – control over how you spend your time

3. Emotional – how emotionally available you are to others

4. Physical – your need for privacy, personal space, and body autonomy

5. Material – decisions about money, possessions, or lending

6. Conversational – topics you’re willing (or unwilling) to discuss

7. Internal – self-regulation, including how much energy you give to others vs. yourself

In a workplace setting, one or more of these may be particularly relevant, depending on your role and environment.

Why boundaries can be hard to set

From a neuroscience perspective, our brains are wired for connection and social approval. Known as the social brain hypothesis, this concept suggests we’re biologically inclined to maintain group cohesion, even at the expense of our individual needs.

In other words, we often avoid conflict by not setting boundaries.

Workplaces add additional challenges. These include:

• Technology and ‘always on’ expectations

• Remote or hybrid work blurring home/work-life

• Vague job descriptions or poorly defined roles

• Scope creep, where responsibilities grow without formal recognition or consent

Proactive vs. reactive boundaries

One useful framework is to think of boundaries in two categories:

• Proactive boundaries – these happen beforehand, to prevent issues (e.g., blocking out non-meeting time in your calendar).

• Reactive boundaries – these happen in response to a problem or breach (e.g., speaking up after a boundary has been crossed).

Where possible, proactive boundaries are preferable. They provide clarity and reduce the chance of conflict.

Cognitive rehearsal: a practical strategy

American Nurse describes a technique called cognitive rehearsal, used to address unprofessional behaviour in clinical settings. It involves mentally practicing responses to difficult situations, allowing for thoughtful, rather than impulsive, reactions.

For instance, instead of responding emotionally to a rude comment, someone might pause, reflect, and use a rehearsed phrase to assert themselves calmly. This technique has been effective in reducing bullying and incivility in healthcare settings and could be adapted to other work environments.

That said, cognitive rehearsal may not suit every context, particularly fast-paced environments like tech, where flexibility and rapid decision-making are essential.

Other ways to set healthy boundaries

Here are some ways to establish and maintain healthy boundaries at work:

• Identify your key non-negotiables – the values or limits that matter most to you. A breach of these would cause the most distress to you. Knowing what they are is your starting point.

• Define your position – be clear about your stance on specific work issues, such as availability, working hours, or communication norms.

• State your boundaries openly – use tools like email sign-offs to indicate your working days, or mention availability during meetings when scheduling comes up.

Final thoughts

Setting and maintaining boundaries at work isn’t always easy, but it is essential because healthy boundaries create better outcomes for individuals, teams, and organisations.

Whether you're using proactive strategies or learning to respond thoughtfully when a line is crossed, protecting your boundaries is a skill worth developing.

Debbie

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I am passionate about supporting professionals who want change or are navigating changes in their work-life. Contact me to find out more about working together.