Feeling Maxed Out? Follow These Tips for Better Work-Life Balance

1. Create “If-Then” Boundaries for the Workplace

Are you someone who struggles to set clear boundaries in the workplace, despite knowing how necessary they are? Writing a list of “if/then” boundaries can help you stay calm and confident when it’s time to challenge unfair demands.

Here are a few examples of “if/then” demands you can include:

• If my boss texts me after 7 PM, then I’ll remind him that non-urgent messages should be kept to business hours.
• If my coworker keeps offloading tasks onto me after I’ve made it clear I’m at capacity, then I’ll recommend involving a manager.
• If my supervisor continues to micromanage me by requesting updates on low-level tasks, then I’ll communicate that I’ll only share progress at agreed check-ins moving forward, so I can stay focused throughout the day.
  

Deciding how you’ll respond to a particular issue before it arises lets you answer decisively in the moment without hesitation. And of course, effectively communicating boundaries around workload limits, responsibilities, response times etc is a must for minimizing burnout and irritation.

2. Incorporate More Micro-Rituals Into Your Daily Routine

In an ideal world, we’d all have multiple hours per day dedicated to self-care—but that just isn’t the case for the majority of working Canadians. Some days, even 30 minutes can be a challenge.

Think of micro-rituals as ways to improve work life balance without using up precious hours you don’t have. They’re quick, mindful moments you commit to throughout your day that help you reduce feelings of stress, restore your sense of calm, and elevate your mood.

Examples of micro-rituals include:

• Write down one thing you’re grateful for and stick it to your computer screen before work.
• Step outside and watch the sky for five distraction-free minutes.
• Place a warm cloth over your face before bed to relax your forehead, cheeks, and jaw.
• Spend 10 minutes tidying one small area—like your glove box, desk drawer, or nightstand.
• Send one sincere compliment or kind message to someone each day.
• Create a “happy inbox” folder for positive emails to revisit when you need a lift.
• Play your favorite upbeat playlist during your commute and sing or dance along.
• Share a short, clean joke with a coworker or team chat each morning.

3. Practice Recognizing Maladaptive Guilt

Next on our list of tips for better work life balance is a practice that can benefit both your personal life and your career. Maladaptive guilt refers to feelings of guilt that are excessive, inappropriate, or unhelpful. It’s a distressing feeling that arises even when we haven’t done anything wrong.

Excessive guilt can look like:

• Apologizing repeatedly for minor issues that don’t really warrant an apology, like being a few minutes late.
• Obsessing over one missed deadline or error and letting it affect your confidence.
• Skipping a family event but then feeling like you’ve let everyone down—even though you needed to rest.
• Blaming yourself for project delays when there are clear team issues beyond your control.
• Refusing to ask for help because it will “burden others” or being mean to yourself when you struggle to handle everything on your own.

Simply learning to recognize maladaptive guilt can have powerful effects on your mental health and well-being. When you notice it, try to be gentle with yourself by repeating mantras like “Saying no doesn’t make me a bad person,” or “I did my best and that’s enough”. 

4. Schedule Mental Breaks Between Tasks and Meetings

Burnout prevention is a crucial part of employee work life balance. When burnout sets in, recovery often means taking extended time off, seeking therapy, or making major lifestyle changes—and that process can take weeks or even months. It’s much easier and healthier to manage stress and protect your balance before it reaches that point.

One simple way to do this is by scheduling short breaks between tasks and meetings. Even 10 to 15 minutes can make a noticeable difference. Use this time to process what just happened, reset your mind, and get ready for what’s next without feeling rushed.

Remember, short breaks lasting 2-10 minutes have been proven to reduce fatigue and improve focus, confirming that small pauses are enough to improve overall health and wellness.

5. Prioritize Silent Bonding Time With  Family/Loved Ones

Career success is a wonderful thing, but if it comes at the expense of quality time with your family or moments of connection with your partner, balance can easily be lost—causing bigger issues down the line.

The good news is, bonding with your family (or people you care about) doesn’t have to feel like a chore. You can relax and spend time together with simple, quiet activities like shared silent time. This might mean sitting side by side with a book, taking a peaceful walk, or just relaxing in the same room. It’s a calming, easy way for the whole family to unwind.

Pick a regular time—like before bedtime or on a Sunday afternoon—for quiet moments together. If you have children, encourage them to choose calming activities they enjoy, like reading, drawing, or playing with modeling clay.