Communicating Boundaries at Work

You can personalize the Communicating Boundaries at Work resource by downloading it HERE, and adding your own responses, or continue to view it below.

Boundaries are rules that we set for ourselves based on our values, needs, and past experiences. Setting boundaries in the workplace allows us to maintain a safe, respectful, and supportive work environment. It can be stressful to interact with coworkers, meet deadlines, and know when to say “no” to new projects or responsibilities; and even more so if we don’t set healthy boundaries. A lack of boundaries at work can lead to anxiety, miscommunication, dissatisfaction, and burnout, all of which can negatively impact our work performance. On the other hand, fostering clear and effective boundaries can help protect us from these challenging experiences, and improve our wellbeing in the workplace.

Exploring Boundaries at Work

By reflecting honestly–and with curiosity–on where our boundaries lie, we can become more aware of strengths and areas for growth. Use the questions below to reflect on your boundaries in the workplace:

1. What do you spend most of your time doing at work, and why?
2. What do you wish to spend more time doing at work, and why?
3. For whom do you stop what you’re doing, in order to meet their request, and why?
4. How often do you check your calendar or schedule before saying yes to people at work?
5. How often do you change your schedule to accommodate others at work?
6. How often do you consider the consequences and/or rewards of saying yes?
7. How often do you say yes before evaluating your mental capacity for something?
8. What would your ideal work/life balance look like?
9. What are your current boundaries and how are you following through with them?
10. If you do not have set boundaries at work, what boundaries do you need to put in place?
11. What can you do this week to help improve your boundary setting in the workplace?
12. What can you do right now to prioritize self-care if you’re experiencing burnout?

How to Communicate a Boundary at Work

Communicating boundaries at work can be challenging, as we may have worries about how a coworker, business partner, supervisor or supervisee, etc., will receive the boundary. We may have fear of retaliation or an underlying belief that setting limits will be perceived as “laziness” or “appearing unengaged”. Nonetheless, if we don’t create boundaries, particularly if we are feeling overwhelmed or uncomfortable, we often sacrifice our own health and wellbeing. Note: in situations where emotional, psychological, or physical safety are concerned, it may be helpful to consider discussing the concerns with a supervisor or human resources staff.

Step 1: Objectively describe the situation and the feelings that result, using “I” statements.

• For example, “I feel anxious when I am asked to do things at the last minute.” See the Emotion Wheel for reference.  

Step 2: Express your desired result.

• For example, “I need you to discuss timeframes with me before I can commit to these projects.”

Step 3: State the outcomes.

• For example, “This will allow me to get my work done in a timely manner and produce higher quality work on our shared projects.”

Crafting a Boundary Statement

Now it is your turn to practice! Take a look at the example, then use the table below to craft your own boundary statements, in your own words.

Enforcing Boundaries

In many situations, merely communicating our boundaries is not sufficient. Some people may need time to adjust to our new boundaries, and may not fully respect them at first. So, it is best to assume that certain people will overstep the boundaries we’ve set–whether that be intentionally or not–and be prepared to handle any “boundary violations”.

Step 1: Identify potential violations.

• Reflect on: what are some ways that someone might overstep a boundary you’ve established?

Step 2: Prepare responses for these violations.

• Reflect on: how will you firmly remind them of the importance of your boundary? How will you handle minor violations as opposed to major?

Step 3: Create consequences.

• Reflect on: what will happen if the person continues to violate your boundaries?

Now it is your turn to practice! Take a look at the example, then use the table below to create a response to any boundary that someone crossed in your own life.

Additional Resources

• "I" Statements
• Boundary Setting
• DBT: Interpersonal Effectiveness
• Emotion Wheel
• Healthy Work/Life Balance
• Improving Communication in Relationships: “The Four Horseman”
• Passive, Aggressive, and Assertive Communication