Own Your Well-Being: Set Boundaries!

Taking charge of our health is an ongoing challenge for most of us because we’re often stuck in the narrative, “I have no time.” But what if we shift to a healthier one that prioritizes self-care: “I have time for myself because I matter.” One effective strategy is reviewing and resetting our boundaries—adjusting the limits we’ve set—both with ourselves and others. This empowers us to gain more control over our time. It creates space for self-care and reduces stress—ultimately boosts our overall well-being.

A. Understand Boundaries

Boundaries help us manage our personal space, energy, and priorities. Main categories include

• Physical Boundaries – Manage personal space and privacy.
• Emotional Boundaries – Determine who we share our thoughts and feelings.
• Mental Boundaries – Protect our thoughts, values, and opinions.
• Spiritual Boundaries – Connect with our soul, spirituality, and the divine.
• Temporal Boundaries – Allocate time for ourselves and others.

This week, focus on establishing boundaries to create more time for yourself.

B. The Importance of Boundaries

According to the NIH, the concept of setting boundaries dates back to the Hippocratic Oath. However, it was not a mainstream practice for many of us growing up.

We were raised to be providers and caregivers—attending to  children, and elderly parents, patients, and students. As our responsibilities grew, we put others first. Without boundaries, we become consumed by our roles, with little time to decompress and recharge. Does this sound familiar?

Those who answer “Yes” often find themselves overcommitted, leading to feelings of overwhelm, anxiety, and stress. Without boundaries, it’s easy to become resentful, burned out, and unable to meet deadlines or personal goals. The constant demands create a cycle of exhaustion, disconnecting us from our own needs.

Setting boundaries is essential for our well-being because when we do, we feel more in control over how we allocate our time to things that matter most to us—aligned with our vision, values, and goals. It’s not just about saying “no” to others, but also saying “yes” to ourselves and our own well-being.

C. Strategies for Setting Boundaries

1. Recognize your worth — You deserve to take care of your physical, emotional, mental, environmental well-being, etc. Even though some of you might not have grown up in environments that gave you a strong sense of worth; it’s never too late to acknowledge that you are precious: it’s neither selfish nor rude to set boundaries so you can nurture yourself.
2. Develop more self-awareness — Understand your needs and limits. Identify what you will accept and what you won’t tolerate.
3. View boundaries as self-respect and a positive self-care act. — Setting boundaries protects your energy and fosters healthier relationships with yourself and others.

D. Practical Tactics for Setting Boundaries

• Use Reminders — Set daily alarm to remind you that your workday has ended, and your personal life begins.
• Schedule Quiet Time — Allocate quiet time before bed and/or early morning for personal reflection.
• Say No — Say no to social commitments, work obligations, and/or individuals who do not align with your well-being. View this as freeing up space for healthier activities: exercise, meditation, creative pursuits, spiritual practice, learning, etc.
• Practice Saying No — It may feel uncomfortable to say No because you’re used to saying Yes often. You can play a game by encouraging yourself to say No to one or two things each week. Track your Nos. With time, you’ll find it easier to decline.
• Communicate — Clearly Express your needs and limits to manage others’ expectations.
• Accept That You Can’t Please Everyone — Prioritize your well-being over external approval.

Often, our intellect trails behind our emotions. If you struggle with setting boundaries or saying no, take time to reflect on why. Give yourself permission to explore the deeper reasons behind your resistance. Understanding your emotional triggers can help you create healthier boundaries—that strengthen your self-respect and enhance your well-being.

In the meantime, start saying No to one thing today and allocate more TFMs (Time-for-Me) on your calendar!

Setting boundaries empowers you to take control of your time, energy, and your well-being. Be patient with yourself—small actions lead to lasting habits.

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© March 13, 2025 – My-Tien Vo