In today’s fast-paced work environment, the challenge of maintaining well-being while avoiding burnout is more relevant than ever. Insights from a Leadership Consultant and a Chief Executive Officer (CEO) shed light on how to navigate this. From setting clear boundaries and communicating needs to taking intentional breaks for mental clarity, experts share their top strategies. Dive into these twelve essential tips to create a more supportive and balanced work environment.

  • Set Clear Boundaries and Communicate Needs
  • Recognize Burnout Signs and Set Boundaries
  • Set Boundaries and Encourage Open Communication
  • Build Support Networks and Encourage Self-Care
  • Adopt a Win-Win Mindset for Well-Being
  • Identify and Set Personal and Professional Boundaries
  • Be Clear About Commitments and Set Boundaries
  • Schedule Downtime and Promote Flexibility
  • Set Boundaries and Prioritize Self-Care
  • Speak Up and Set Clear Boundaries
  • Invest in Non-Work Relationships for Balance
  • Take Intentional Breaks for Mental Clarity

Set Clear Boundaries and Communicate Needs

Advocating for myself and my well-being in the workplace starts with clear boundaries and self-awareness. I prioritize open communication, respectfully expressing my needs and limits while encouraging others to do the same.

To prevent burnout, I schedule regular breaks, set realistic goals, and delegate effectively, ensuring my workload is manageable and aligned with my strengths. I also invest in activities that recharge me, like mindfulness or physical exercise, which help maintain energy and focus. Taking a 15-minute brisk walk helps to lower anxiety, gives me mental clarity, and helps me reach a higher level of calm.

Individuals can start by fostering trust and psychological safety to create a supportive work environment. Encourage open dialog, where team members feel heard and valued. I often encourage companies to create an internal unofficial leadership ambassador program where individuals with higher levels of emotional intelligence can be quickly trained to facilitate workshops. These become platforms for open discussions and safe spaces.

Lead by example in practicing self-care and respecting others’ boundaries. Lastly, advocate for systemic changes, like flexible work arrangements or mental health support, to create a culture that prioritizes well-being for everyone.

Shaun ConyersShaun Conyers
Leadership Consultant, Suprovo Consulting FZ-LLC.

Recognize Burnout Signs and Set Boundaries

Advocating for yourself and your well-being in the workplace starts with self-awareness and clear communication. For me, it means recognizing early signs of burnout—like fatigue or decreased focus—and addressing them before they escalate. I prioritize setting boundaries, such as scheduling focused work hours and blocking time for breaks or personal activities, to ensure I’m recharging effectively. Communicating these boundaries with my team has been key; it not only fosters mutual respect but also normalizes the conversation around mental health and work-life balance.

To create a supportive work environment, individuals can start by being proactive about their needs. Speak openly with your manager about what helps you stay productive and engaged, whether it’s flexible hours, manageable workloads, or regular check-ins. Encourage team-wide practices like no-meeting blocks or wellness activities to promote balance collectively.

Additionally, find ways to build a network of support within your workplace—whether through mentorship, collaboration, or peer support groups. These small, intentional steps can empower you to maintain your well-being and inspire others to do the same, fostering a healthier and more resilient workplace culture.

Darryl StevensDarryl Stevens
CEO, Digitech Web Design

Set Boundaries and Encourage Open Communication

As an experienced dentist, I’ve seen firsthand how neglecting self-care can lead to burnout. Advocating for yourself begins with setting boundaries. Communicating clearly with your team about workloads and time off is essential. For instance, I ensure that my practice schedules regular breaks and manageable patient loads to protect both my energy and performance quality.

Building a supportive work environment requires collaboration. I’ve implemented open-door policies where staff can voice concerns without judgment. Encouraging honest conversations fosters trust and helps address stressors before they escalate. Regular team check-ins also create a sense of belonging and shared responsibility, making everyone feel supported.

On a personal level, prioritizing mental health is key. For me, this includes meditation, exercise, and even seeking professional counseling when needed. When leaders model these behaviors, it sets a standard for the team. Ultimately, self-advocacy is about valuing your own well-being while inspiring others to do the same.

Nagesh ChakkaNagesh Chakka
Dentist, Positive Dental Health

Build Support Networks and Encourage Self-Care

As a dentist, I know all too well how demanding this job can be, with its long hours and the stress of caring for patients. To avoid burnout, I have built a strong support network both in and outside the workplace. I make it a point to connect with my colleagues regularly, sharing challenges and gaining strategies from those more experienced. This really strengthens our sense of teamwork and shared duty.

We usually talk about stress, which helps us see the early signs of burnout before they become bigger issues. I also make sure there is lots of room for open conversation in our team, so people can express their needs. This creates a supportive and caring atmosphere that we all appreciate.

For my own health, I cover self-care by carving out time for yoga or enjoying a quick walk during busy days. I also tap into the mental health resources provided by our dental associations, and I encourage others to find resources that can help them through their own employment.

For those in a position of authority, it’s important to encourage your team to take regular breaks, make use of and explain employee assistance programs, and join in on wellness activities with your team to promote a culture of self-care. This not only helps you to improve the care you give to your patients or customers, but it also promotes a much healthier work-life balance.

Dr. Jasveen SinghDr. Jasveen Singh
Pediatric Dentist & Owner, Pediatric Dentistry And Beyond

Adopt a Win-Win Mindset for Well-Being

One of the important things to remember when advocating for yourself and your well-being is stepping into a win-win mindset. While leaders and organizations are much more open to making wellness a priority and high value, they are more likely to support you and your well-being when you also understand their challenges and perspective. When making specific requests, consider what your part can be in the overall solution and present that as well.

For example, let’s say that your goal is to be able to meditate for 10 minutes twice a day while at the office, but the “open door” policy prevents you from creating that private space to tune in and release tension. You can suggest not to change the policy, thereby understanding the company’s need to create an open and accountable environment, but instead to take the initiative and create door handle signs that can be shared among employees during certain periods of the day for 10 minute “De-stress Sessions” where employees will be allowed to close their doors and be mindful. You’re not only advocating for your needs, but also displaying understanding, creativity, leadership, and care for other employees as well.

Monique CatoggioMonique Catoggio
Work-Life Balance & Leadership Coach, Fiercely Flowing

Identify and Set Personal and Professional Boundaries

Boundaries are essential when it comes to advocating for my well-being at work. I’ve made a conscious effort to identify and set both personal and professional boundaries. The way I see boundaries is that they are limits—a line where everything is manageable and acceptable until it isn’t. When I see signs that indicate crossing my boundaries, I stop, reassess, and take action to restore balance. This helps prevent overwhelm and, ultimately, burnout.

Along with setting boundaries, it’s important to recognize your own limits. Think of it like eating—you don’t keep stuffing yourself after you’re full because you know it’ll make you uncomfortable. The same applies for work. Overcommitting might win you short-term approval, but eventually, it can lead to missed deadlines, frustration, and even conflicts. Learning to say and hear a “no” when necessary is a skill that goes a long way in creating a healthy work environment.

Being open to feedback is also crucial. It can be difficult, but viewing it as constructive criticism presents an opportunity to grow rather than a personal critique. Feedback helps in refining one’s skills and abilities and contributing more effectively to the team. When you approach it with the right mindset, it builds trust, opens up communication, and ultimately makes the workplace more productive and collaborative.

Lastly, empathy plays a huge role in creating a positive environment. Taking the time to understand where your colleagues are coming from without judgment can make a world of difference. When people feel heard and understood, it fosters a sense of safety and connection, which benefits everyone.

Ankita GuptaAnkita Gupta
Psychologist, Mental Health Advocate

Be Clear About Commitments and Set Boundaries

One of the best ways that you can advocate for yourself at work to prevent burnout is to be crystal clear about what’s on your plate, and what you’ve committed to, both with yourself, and your manager.

This way, you can avoid overcommitting and finding yourself in a position where in order to be accountable, you need to work well beyond what is reasonable.

It can feel difficult at first to push back, but remember that your manager isn’t truly aware of your total workload at a granular level, and so it’s up to you to flag when you’re approaching capacity.

No one will set boundaries for you, but most people won’t push back when you set them for yourself.

Here’s some helpful language you can use to self-advocate:

“I want to make sure I’m prioritizing correctly. Here are my thoughts on what I should work on now and what will be on the back burner. Do you agree?”

“I’m wondering if it still makes sense for me to own X; is there someone else who would be a better fit for this, or whose plate isn’t as full as mine?”

“Given my other priorities, I’m a little worried about taking on X all by myself. Is there anyone else I could tap as a resource?”

Alexis HaselbergerAlexis Haselberger
Time Management and Productivity Coach, Alexis Haselberger Coaching and Consulting, Inc

Schedule Downtime and Promote Flexibility

I make sure to regularly schedule downtime in my calendar that is visible to my team, which encourages open conversations about the importance of rest and personal time within our work schedules. This approach not only helps me manage my energy effectively but also signals to others that it’s important to prioritize self-care amidst our professional responsibilities. One actionable step is to advocate for flexible working arrangements that accommodate different life circumstances and working styles. By promoting flexibility in where and when work gets done, individuals contribute to a more adaptable and empathetic workplace where everyone can find the balance that works best for them.

Alari AhoAlari Aho
CEO and Founder, Toggl Inc

Set Boundaries and Prioritize Self-Care

Advocating for your well-being in the workplace involves setting clear boundaries around work hours and tasks, prioritizing self-care through physical and mental health practices, and seeking support from colleagues or mentors.

It’s essential to communicate assertively, speaking up when overwhelmed and proactively offering solutions. Effective time management, delegation of tasks, and creating a supportive, open environment foster collaboration and reduce stress.

Promoting work-life balance through policies like no after-hours emails and organizing team-building activities also help. Taking regular breaks, utilizing company resources, and scheduling time off are crucial for maintaining energy and focus.

By fostering a culture of recognition and constructive feedback, you can contribute to a healthier work environment, preventing burnout and encouraging well-being.

H. S. HerjeetH. S. Herjeet
Career Coach, Pcc

Speak Up and Set Clear Boundaries

To avoid burnout, I’d speak up if the workload feels like too much and set clear boundaries for my time. Taking breaks and actually using vacation days helps a lot, and leaning on teammates or friends at work makes the tough days easier. I’d also push for flexibility where it makes sense and make sure to celebrate wins—it keeps things balanced and more fun.

David BosleyDavid Bosley
CMO, PBJ Marketing

Invest in Non-Work Relationships for Balance

I invest in non-work relationships. While my colleagues can offer camaraderie, nurturing connections outside of work helps buffer the effects of burnout. Healthy relationships with family, friends, and peers inspire a sense of belonging and connection, allowing me to find solace and share both joys and burdens.

By fostering a reliable support system, I can maintain a healthy work-life balance. These relationships contribute to a well-rounded life, providing opportunities for relaxation, enjoyment, and personal growth. Engaging in social activities, hobbies, and leisurely pursuits with loved ones helps me recharge mentally and emotionally, making me more resilient in both my personal and professional life.

One of the first steps to creating a supportive work environment is to define and communicate your vision and values as an organization. Your vision and values should guide your decisions, actions, and behaviors, and align with your goals and objectives. By communicating your vision and values clearly and consistently, you can help your employees understand their role and purpose, and how they contribute to the bigger picture. You can also use your vision and values to set expectations, standards, and norms for your work culture.

Marco ManazzoneMarco Manazzone
Chief Executive Officer (CEO), Zzone Homes

Take Intentional Breaks for Mental Clarity

We’re a remote-first company, so everything I do is done from home, but that also means that I have to take intentional breaks for my mental clarity; otherwise, I just get clocked in and forget the time. My little ritual involves two daily disconnects: mid-morning coffee and afternoon tea, always taken outside without any digital distractions, so no Instagram scrolling on my iPhone. These are 20-minute pauses during my day where I purposely look out into the garden and the sky and let my mind wander for a bit, and I find that this long-distance viewing actually physically relaxes eyes strained from all the screen time.

Sandy MeierSandy Meier
Head of Marketing, Contentellect