Self Care Practices

You’re not the only one who feels like you’re always running out of gas or stretched too thin. It’s easy to agree to everything until you have too many things to do and don’t know where your time, energy, or peace of mind went. The lack of boundaries shows up in many ways, like work deadlines spilling over into your weekends or group chats buzzing long after bedtime. It takes a toll.

Sometimes, the stress feels like it’s coming from inside. You don’t want to let anyone down. Sometimes, it’s outside of you. For example, your inbox might never stop filling up, or people might expect you to be available all the time. It’s probably time to draw a line if you’re feeling anxious, burned out, or emotionally drained, no matter what.

Step 1: Name What Is Making You Tired
Pay attention to what makes you tired first. It could be messages late at night, meetings that go on and on, or just never having time to relax. Ask yourself: when do I feel overwhelmed? What makes me irritated, tired, or anxious?

Write it down. It sounds basic, but putting your triggers on paper brings clarity. And from there, you can start drawing boundaries that feel doable. These could be:

• Turning off Slack or email alerts after a certain hour
• Keeping your calendar blocked for 30 minutes mid-day just to breathe
• Muting non-essential notifications so your phone isn’t always pulling your attention

When you know what’s tipping your stress scale, you can start protecting your time and headspace without feeling like you’re being “too much.”

Step 2: Start With One Small Change
You don’t need a whole lifestyle overhaul. In fact, the smaller the shift, the easier it is to keep going.

Think of something you can tweak today. Maybe it’s leaving your phone in another room while you eat. Maybe it’s telling one friend you won’t be available after 8 PM. Or maybe it’s saying “no” to something you’d usually accept just out of habit.

The key is consistency. Boundaries don’t need to be dramatic; they need to be sustainable. And once you feel that sense of relief, you’ll want to keep going.

Even something as subtle as dimming the lights earlier or turning down the screen brightness after dinner can help with your melatonin production and circadian rhythm, making sleep easier. Tools like sleep trackers can help, sure, but nothing replaces the benefit of you giving yourself permission to stop, rest, or opt out.

Work Life Balance

Step 3: Be Kind to Yourself When It Gets Messy
You’re going to have moments where you slip; maybe you agree to something that drains you or check your email out of habit. That doesn’t mean you’ve failed. It means you’re human.

Boundaries take practice. They shift with your life. Some days will feel easier, and others, especially during seasonal lows or high-stress months, may test your limits. That’s okay. Instead of beating yourself up, remind yourself: every time you choose yourself, even in a small way, it counts.

If you struggle with Seasonal Affective Disorder (SAD) or find that the darker months hit your mood harder, layering in light therapy, daily movement, or CBT-based tools can make a difference, but they work best when supported by boundaries that give you breathing room.

Self-compassion is part of the boundary. It’s what helps you bounce back and stay committed.

Boundaries Aren’t Harsh
They’re not walls. They’re guidelines. They help people understand how to treat you, and more importantly, how you treat yourself.

Building better boundaries isn’t about being rigid or cold. It’s about staying connected to your own energy, attention, and mental health. When you’re clearer about what you need, you’re more present in what you give.

Take it one day at a time. You don’t need to justify your limits; you just need to live them. And when you do, you’ll notice everything feels a little more manageable. A little lighter. A little more like you again.