Suggestions for creating good work life habits

When someone is struggling with work-life boundaries, both psychology and neuroscience give us some very practical recommendations. Here are several evidence-based strategies:

1. Set Clear Start and Stop Times

Decide when your workday begins and ends—and honor it as if it were an external appointment. Having a ritual (like a morning walk to “start” work, or shutting down your laptop to “end” it) helps the brain transition between roles.

2. Create Physical and Digital Separation

• Physical: If possible, dedicate a specific space in your home for work, even if it’s just a corner desk. This helps your brain associate that space with “work mode.” If possible do not use this space for multiple purposes.

• Digital: Silence or disable work notifications after hours. Many companies (and even countries in Europe) encourage a “right to disconnect” because of the proven link between after-hours emails and burnout.

3. Prioritize Recovery Activities

Your brain needs real downtime. Schedule activities that restore you—exercise, social time, hobbies, time in nature. These aren’t indulgences; they actively reduce cortisol, replenish attention, and strengthen resilience.

4. Communicate Boundaries Clearly

Let colleagues, supervisors, or clients know your availability. Research shows that when boundaries are communicated, people are more likely to respect them—and you’ll feel less guilty protecting your time.

5. Practice Single-Tasking

When boundaries blur, people often multitask—checking emails during family dinner, or doing chores between meetings. Neuroscience shows multitasking actually reduces efficiency and raises stress. Commit fully to one role at a time—work when you work, rest when you rest.

Note: if you don’t believe that ‘multitasking’ impacts your performance consider watching Daniel Simons YouTube video on selective attention. We simply cannot pay attention to everything. If we focus on one area we miss others.

6. Use Mindfulness to Recenter

Mindfulness helps the brain transition between roles. Even 2–3 minutes of mindful breathing when closing your laptop can “reset” your mind from work mode to personal mode. You can do this several times a day. Try to make at least one of these resets a longer period of time of up to 12 minutes, using whatever meditation ‘base’ is most helpful to you. Science has revealed that a 12 minute mediation practice can heal us in so many ways.

7. Seek Support if Needed

If boundaries consistently slip, it may be worth working with a coach, like myself, Dr Phil Bennett. An outside perspective can help you identify patterns, values, and strategies to create sustainable balance.

✅ Takeaway: Boundaries are not selfish—they’re protective. They safeguard your energy, relationships, and effectiveness. Science shows that when you create separation between work and personal life, you’ll not only feel healthier but also perform better at both.