In a hyper-connected world, where work can easily follow us home through emails and messages, setting boundaries has become vital. While being “always on” might seem like the new norm, neglecting to draw a clear line between work and personal life can seriously affect our mental health.
Kerstin Alfes, a professor of organisation and human resource management at ESCP Business School’s Berlin campus, says that boundaries are essential — not just for better time management, but for safeguarding our mental and physical well-being.
Boundaries are essential for a number of reasons. But most importantly, they help employees achieve a good work-life balance.
Why boundaries matter for mental health
“Boundaries are essential for a number of reasons,” says Alfes. “But most importantly, they help employees achieve a good work-life balance.” Without clear limits, it’s easy for work to spill over into personal time, making it hard to switch off and ultimately leading to overwork and burnout – extreme physical, mental and emotional exhaustion from prolonged stress.
Alfes notes that some people find it especially challenging to separate work from personal life, either because they tend to overwork, or because the workplace culture makes it hard to disconnect. “When employees don’t set clear limits, they often end up working too much,” she explains. This can lead to higher stress levels, health issues and in extreme cases, burnout, research shows.
Alfes also mentions that without these limits, people may turn to unhealthy coping mechanisms, like substance abuse, as a way to deal with the pressure and workload.
Spotting the need for stronger limits
How do you know if you need to set stronger limits? Alfes recommends watching for a few key signs: “If you notice people regularly working outside of normal hours, starting early or staying late, it’s a clear signal that boundaries may need to be strengthened,” she explains. This behaviour might suggest they’re having trouble completing their work within regular hours and could be feeling overwhelmed.
Alfes highlights emotional shifts as another warning sign: increased irritability, short tempers and frequent conflicts with coworkers can all indicate that someone is pushing beyond their limits. “Without clear boundaries, people tend to become more emotionally reactive,” she explains. Even minor issues, like a missed email or a delayed project, can start to feel overwhelming, which Alfes says can show in how they engage with others.
Busting myths about boundaries
A common reason people are reluctant to set boundaries is the fear of how others will perceive them. Alfes points out that this is a widespread misconception. “Many worry that if they establish boundaries, they’ll be viewed as less dedicated or motivated,” she explains. This concern is particularly strong in workplaces where the norm is always to be available or work late, such as many corporate law firms or investment banks.
At a time when the line between work and personal life is more blurred than ever – especially after the Covid-19 pandemic – setting strict cutoffs can seem outdated. However, Alfes believes this is still crucial. “The idea of separating work from life might feel old-fashioned, but it’s a must,” she says.
Without clear limits, work can easily spill into personal time, leaving little opportunity to fully unwind and recharge, for example by practising mindfulness, getting regular exercise or enough sleep.
Once you’ve established [boundaries], don’t make exceptions. If you keep bending the rules, others will start to lose respect for those boundaries.
How to start setting boundaries
So, how do you start setting boundaries at work? Alfes suggests the first step is having an open conversation with your boss. “Speak with your line manager and explain that your boundaries aren’t being respected, or that you’re feeling overwhelmed,” she advises. This kind of dialogue, while potentially nerve-wracking, can help pave the way for a more balanced and supportive approach to managing your workload.
It’s equally important to stick to the boundaries you do set. “Once you’ve established them, don’t make exceptions,” Alfes stresses. Whether it’s blocking off specific days for focused work or not answering work calls after hours, staying consistent is key. “If you keep bending the rules, others will start to lose respect for those boundaries,” she warns.
Learning to say “no” is another essential skill. Alfes acknowledges that this can be particularly difficult for women, who often feel pressured to demonstrate a willingness to perform and therefore take on more than they can manage. Research shows that women are often expected to take on more responsibilities, both at work and at home. This can involve “invisible” tasks like boosting team morale or organising events, along with extra duties to demonstrate their dedication and commitment.
“It’s important to be clear about why you can’t take on additional tasks and stand your ground,” Alfes says.
Organisations play a key role in helping employees establish and maintain boundaries. Some companies, for example, have implemented measures like shutting down email servers after business hours, or requiring employees to take extended vacations. German carmaker Volkswagen, for instance, has tried restricting work emails between 6pm and 7am, while rival Daimler took that further by automatically deleting emails sent to employees during their vacations.
Alfes says such policies highlight the importance of personal time, creating a culture where employees feel empowered to disconnect and recharge without guilt or pressure.
How boundaries safeguard wellbeing
Failing to set boundaries doesn’t just steal your time – it takes a toll on your mental health. Alfes underlines that boundaries are one key to recovery. “Without time to recharge, both productivity and well-being suffer,” she explains. One study found that mandatory vacations boosted creativity by 33% and overall productivity by 13%.
“Recovery is directly tied to high performance,” Alfes stresses. Without taking time to disconnect and recharge, we increase our chances of burnout and diminished productivity.
So in a world where work often creeps into every part of our lives, setting and sticking to boundaries is a necessary act of self-care that, ultimately, benefits both employees and organisations.