Are you struggling to set boundaries at work or feeling overwhelmed by constant demands? Last year, burnout symptoms affected 19% of the working population in the country I live in. For those in the 25-34 age group, the numbers are even more concerning, with 25.8% of workers experiencing burnout. Learning how to set healthy boundaries at work to avoid burnout is more important than ever. By recognizing the signs of burnout early and implementing boundaries, we can reclaim control over our work-life balance.

In his book Crazy Busy, psychologist Thijs Launspach explains why modern work culture is leading to these high rates of stress and burnout. He offers practical methods to help professionals set boundaries and reclaim a healthier work-life balance. Below are four key strategies from the book that you can start implementing today.

1. Decrease the Number of Open Loops

“Open loops” are unresolved tasks or recurring thoughts that can distract you throughout the day and keep you up at night. These are a major contributor to workplace stress and burnout, as your mind keeps revisiting them. Launspach suggests closing these loops by writing down tasks or concerns as soon as they arise. This simple act can prevent these thoughts from consuming your mental energy and help you focus better.

• Tip: Keep a notepad or use an app to jot down anything that comes to mind—work tasks, a grocery list, or a random idea. This can help you feel more organized and less anxious.

2. Know That You Can Be Missed

In Crazy Busy, Launspach talks about the belief that things will fall apart without you. Many people, myself included occasionally, tend to think they need to personally handle every task because no one else will do it as well. While it may feel good to think you’re irreplaceable, this mindset often leads to unnecessary stress and workplace burnout.

Launspach encourages you to shift your perspective: Imagine what would happen if you were suddenly unavailable for a few days—due to illness, an emergency, or even a much-needed break. Would everything come crashing down? Most likely not. Your colleagues, clients, or friends would find ways to manage. This thought exercise helps you put your role into perspective and reminds you that it’s okay to step away when needed.

• Tip: Practice delegating tasks and setting clear boundaries. Trust that things will continue to run smoothly in your absence. Better yet, experience that they will by delegating tasks to others and promoting a healthier work-life balance!

3. Sometimes, 80% Is Enough

Perfectionism is a common cause of burnout. Launspach advises that you don’t need to aim for perfection in every task—sometimes, getting things 80% right is good enough. Striving for perfection in everything can lead to overwork and stress, so it’s important to let go and recognize when a task is complete.

• Tip: Before starting a project, decide what “good enough” looks like, and resist the urge to keep tweaking after that point. This helps with time management and stress relief, contributing to a more sustainable work-life balance.

4. Make a Time Budget

Launspach’s concept of a time budget is a powerful tool for managing your week. Just like with money, budgeting your time helps you prioritize essential activities like sleep, work, and personal time, ensuring you don’t overcommit. By allocating time to specific activities, you can create a better work-life balance and avoid the burnout that comes from overwork.

• Tip: Create a detailed plan of how you want to spend your week. Allocate time for work, chores, and relaxation, and stick to it to prevent overworking. A week has 168 hours. Make sure you allocate time for sleep, maintenance (showering, cooking, buying groceries) and travelling to and from activities as well.
  • While you’re at it: make it visual. Use this site to make a pie chart to quickly grasp what percentage of your time goes to what activity. This visual approach will help improve your time management by giving you a clearer picture of how to balance your work and life responsibilities.

Conclusion

Thijs Launspach’s Crazy Busy provides essential guidance on how to set healthy boundaries at work and avoid the common pitfalls that lead to burnout. By …

• managing open loops,
• knowing when to delegate,
• embracing the 80% rule,
• and creating a time budget,

… you can protect your mental health and achieve a more sustainable work-life balance. Implementing these strategies can help you regain control over your time and energy, preventing the stress that leads to burnout.

If you found these tips helpful or relatable, please feel free to like, share, or subscribe for more content on work-life balance and avoiding burnout. I’d love to hear from you—what boundaries have you considered setting at work? Share your thoughts in the comments below! 🫴🏽💚

Photo by Matthew Henry on Unsplash