Chapter 1: Understanding the Need for Boundaries

In today's world, particularly during the upheaval caused by the pandemic, many individuals have found themselves navigating a new work environment. With the shift from office settings to home offices, the distinction between professional and personal life has become increasingly blurred. For those juggling work responsibilities with family obligations, such as homeschooling, the lack of separation can feel overwhelming. The simple act of shutting down a laptop does little to signify the end of the workday, often leading to a continuous cycle of stress.

Over the past year and a half, the daily routines of countless individuals have been completely disrupted. As a result, it has become essential to establish clearer boundaries to reclaim a sense of stability and well-being.

One effective method for setting these boundaries is through the Think, Feel, Be framework, which I elaborated on in my previous article, “How to Uncover Your Authentic Self.” While I coined the terms, the underlying concept is rooted in Cognitive Behaviour Therapy (CBT). This therapeutic approach focuses on the interplay of thoughts, feelings, and behaviors, especially when addressing mental health challenges such as anxiety and depression.

In CBT, therapists assist clients in altering unproductive thoughts, feelings, or behaviors that may be contributing to their struggles. For instance, negative thought patterns associated with depression or the avoidance behaviors stemming from anxiety can perpetuate a cycle of distress. By recognizing the interconnected nature of thoughts, feelings, and behaviors—akin to a triangle—individuals can make meaningful changes in one area that positively influence the others.

To effectively utilize this framework for establishing boundaries and routines, consider dedicating brief moments throughout your day—perhaps five minutes, three times a day—to engage with these elements. This could occur in the morning, during your lunch break, and in the evening.

Here's a simple routine to start:

1. Grounding: Find a comfortable seat. Begin with a grounding exercise to create a mindful space. Focus on the connection of your sit bones to the ground. Notice the stability and support beneath you.
2. Thoughts: Spend a minute reflecting on your thoughts. What occupies your mind? Are you worried about tasks ahead or planning your day? Pay attention to whether your thoughts are positive, negative, or neutral, and consider shifting them toward positivity if needed.
3. Feelings: Take a moment to assess your emotions. How do you feel? Is there a reason for your feelings? If you find yourself in a negative mindset, explore ways to alter it. For example, a simple smile—real or feigned—can enhance your mood, as the brain may not distinguish between the two.
4. Behavior: Finally, focus on actions you can take during the day. Consider incorporating light movement into your routine, such as stretching or a short walk, to invigorate your body and mind.

This entire process can be quick or extended, depending on your available time. Ground yourself first, then engage with your thoughts, feelings, and actions. Keeping a journal during this routine can also be beneficial, allowing you to capture insights that may be valuable later.

I would love to hear about the routines you’ve developed to manage your work-from-home experience. What strategies have you found effective?

The first video, "Your 3-Step Guide to Setting Better Boundaries at Work," offers practical advice on establishing healthier boundaries in professional settings, which can greatly enhance your mental well-being.

Chapter 2: Tools for Implementing Boundaries

As we explore more about maintaining boundaries, we can turn to additional resources.

The second video, "How to Set and Keep Your Boundaries," provides further insights and strategies to help you navigate your personal and professional life effectively.

In conclusion, the importance of establishing boundaries has never been more crucial. As we adapt to new ways of working and living, let's prioritize our mental health by creating intentional routines that support our overall well-being.

Originally published on Elephant Journal and revised for Medium.