You might need to say no to co-workers and managers if you are finding yourself working longer hours than usual to complete the work they have given. Saying “no” to a colleague or boss can be intimidating – but it’s a valuable practice to set healthy boundaries and be a more effective employee.

Prior to having a discussion with your boss rank the responsibilities of your jobs and projects in order of importance. This will help you determine which project has the most impact on your team. 

“Then, you can approach your boss and tell them, ‘I could take this on, but there are only so many hours in the day, and I would rather spend my time on projects that I know are going to be most valuable for the team – so this would have to go on the back burner, and I can get to it at a later date,'” Moore suggests. 

Moore advises that coworkers who ask for help be truthful and admit they don’t have enough bandwidth. However, Moore recommends finding someone to share the load. Ask your manager to assign priorities, so you can get all of the important tasks done on time. 

You should also feel empowered to say “no” if a meeting – unless it’s critical – conflicts with your self-care routine. Moore states, “Do the things that make you happy. It doesn’t matter if it’s going to the gym every morning or watching Netflix on your lunch break.” Whatever it may be, take the time to do it. Then you can use that time to recharge.

Fred Rogers, a television host, offers one simple strategy for maintaining a balanced work/life balance. He swaps his outer jacket for a red sweater when he gets home from work before setting up his living space, Kornick explains.

Kornick describes this as “shut down routine”, or something that makes it easier to shift your mental state from work into home. While it is tempting to read emails and catch up after dinner, a good routine will prevent you from becoming burnt out. 

She says that a routine could be as easy as reviewing your schedule, updating your to do list and closing your computer. Repetition of these steps at the conclusion of every workday will cause a mental shift and signal your brain to go home.

It can be just as challenging to start working when your commute is walking from your bedroom to your desk – or not leaving your bed at all. Kornick said, “Traveling to and from the office provided us with a clear transition” that allowed us to move into ‘work mode. 

It is a good idea to have a “start up” routine prior to work in order for you to feel refreshed and ready for your day. It can include reading the news, drinking a cup of coffee, stretching or just powering on your laptop – whatever actions help you feel ready to tackle work.