Struggling to find a balance between your personal and professional life? Dive into insights from a Medical Director, Executive Coach, and other professionals as they share their top stress management techniques. In this article, you’ll discover the first tip of scheduling intentional quiet time and wrap up with following a daily bookends ritual, among a total of eighteen valuable insights. These expert strategies will help you set healthy boundaries and prioritize your own needs effectively.

  • Schedule Intentional Quiet Time
  • Implement Digital Sunset Routine
  • Start Day with Meditation and Run
  • Set Intentional Pause Moments
  • Practice Time Blocking
  • Communicate Proactively
  • Dedicate Morning Hour for Me Time
  • Establish Deep Work Hours
  • Set Clear Emotional and Time Boundaries
  • Unplug from Electronics After Work
  • Use the 3-Task Rule
  • Avoid Work Emails on Weekends
  • Apply the View from Above
  • Schedule Unstructured Time Daily
  • Maintain Personal Exercise Routine
  • Practice Mindful Self-Awareness
  • Prioritize Self-Care
  • Follow Daily Bookends Ritual

Schedule Intentional Quiet Time

One stress management technique I rely on to set healthy boundaries is scheduling intentional “quiet time” in my day. During these periods, I disconnect from all work-related communication—no emails, no calls, and no distractions. Instead, I use this time for reflection, a short walk, or even just sitting with a cup of tea. Other days it’s time spent with family.

This small practice has helped me immensely in prioritizing my needs. It creates a mental buffer, allowing me to transition smoothly between professional responsibilities and personal time. The clarity it provides has improved my decision-making and helped me become more present, both at work and with my family.

By consistently carving out this space, I’ve not only reduced stress but also discovered a newfound energy for my work-life balance. It’s a reminder that even in the busiest moments, prioritizing yourself is an act of strength, not indulgence.

Umayr AzimiUmayr Azimi
Medical Director, MI Express Care

Implement Digital Sunset Routine

As a coach who helps professionals navigate stress and burnout, I’ve discovered a powerful boundary-setting technique I call my “digital sunset” routine. Every evening at 7 PM, I consciously disconnect from all work-related technology, creating a clear separation between my professional and personal life. This practice allows me to be fully present with my family, pursue personal interests, and recharge my own emotional batteries.

By intentionally creating this tech-free zone, I’ve found that I’m not just more relaxed, but I’m also more effective in my work—able to bring fresh energy and authentic insights to my clients. It’s a simple strategy that reminds me that setting boundaries isn’t about working less, but about maintaining my own wellbeing so I can show up powerfully for others.

Kevin WatsonKevin Watson
Award Winning Personal and Professional Coach, My Own Coach Ltd

Start Day with Meditation and Run

I use a start-of-day ritual to set boundaries and prioritize my needs. Every morning, I spend 20 minutes meditating followed by a quick 20-minute run. This routine ensures that I take care of myself before diving into the demands of the day. Starting with these practices leaves me feeling calm, focused, and energized. No matter how busy or unpredictable the day becomes, I know I’ve already dedicated time to my well-being. This technique has greatly improved my work-life balance by helping me stay grounded and intentional, rather than reactive, throughout the day.

Analiza Quiroz WolfAnaliza Quiroz Wolf
Executive Coach, CEO, Women of Color Rise

Set Intentional Pause Moments

We can easily get pulled in myriad directions when juggling professional responsibilities and personal tasks. One stress management technique I use is setting intentional “pause moments” throughout the day. For example, during a particularly busy week, I noticed I was tempted to work late to catch up on paperwork. Instead, I paused to assess my energy levels and reminded myself of my boundaries around work hours. By honoring those limits and giving myself permission to rest, I returned to work the next day feeling more refreshed and focused. This practice helps me maintain a healthier balance, ensuring I have the energy to meet both professional and personal commitments effectively.

Anny PapatheodorouAnny Papatheodorou
Licensed Psychotherapist Certified in Ifs and Brainspotting, Triplemoon Psychotherapy

Practice Time Blocking

One of my go-to stress management techniques is practicing time blocking. I designate specific hours for work, personal time, and rest, ensuring each has equal importance in my calendar. I also communicate these boundaries clearly to colleagues and clients, letting them know when I am available and when I am not. This practice has allowed me to prioritize my needs without feeling guilty, ensuring I recharge effectively. Over time, this habit has reduced my stress levels and increased my productivity during work hours, creating a more sustainable work-life balance.

Rebecca BabcockRebecca Babcock
Certified Life, Career, Executive Leadership, and Transition Coach, Ccp, Eli-Mp, Clds, Founder at Rebecca Babcock Coaching, Rebecca Babcock Coaching

Communicate Proactively

One stress management technique I’ve found invaluable is practicing proactive communication. I set realistic expectations around response times and project timelines by clearly communicating my availability and workload to my team. It helps me manage my workload and fosters a culture of openness where my team feels comfortable doing the same.

When everyone is on the same page regarding priorities and deadlines, it reduces the pressure to be constantly available, allowing me to carve out dedicated time for both work and personal commitments. I’ve noticed that establishing these boundaries allows me to focus better during work hours, leading to more efficient decision-making and increased productivity. It frees up my evenings and weekends, enabling me to fully engage in personal interests and family time without the distraction of work-related stress

Josh QianJosh Qian
COO and Co-Founder, Best Online Cabinets

Dedicate Morning Hour for Me Time

One thing that helps me deal with worry is setting aside an hour every morning for “me time.” This hour has become my wellness anchor. I start this time with 15 minutes of easy yoga stretches that help me get rid of any stress from the night before. Then I get my journal and write down three goals or plans for the day. This helps me remember what’s important. Finally, I like to relax with a cup of herbal tea, away from any computers or other things that might distract me. Before the day starts, this simple step helps me calm down, so I’m ready for anything that comes my way.

This habit has made it a lot harder for me to balance work and home life. For me, setting aside this time grounds me and helps me concentrate better at work because my energy is already in line with what I value. I used to get stressed out by sudden emails or requests at the last minute, but now that I start my day with purpose, I can answer calmly instead of reacting. It’s also made my nights better because I don’t bring the stress of the day into my free time. I’ve found that putting myself first in the morning makes everything else go better. You may try this as well!

Jean Christophe GablerJean Christophe Gabler
Publisher & Founder, YOGI TIMES

Establish Deep Work Hours

One stress management technique I use is setting clear, non-negotiable “deep work” hours—time dedicated solely to focused tasks without interruptions. This helps me prioritize my own needs and maintain a balanced workflow. These hours allow me to dive deeply into strategic planning and reflection, without the constant demands of day-to-day operations.

For example, every morning, from 8 AM to 10 AM, I disconnect from emails, calls, and meetings, using that time for creative thinking and problem-solving. This practice has improved my work-life balance by creating a predictable, quiet space in my day. It has led to better decision-making, enhanced team productivity, and a more structured approach to both work and personal time.

Since implementing this, our company’s efficiency has improved by 25%, as leaders are empowered to work uninterrupted, leading to clearer strategies and faster execution. Maintaining these boundaries has been key to staying focused on our mission while ensuring personal well-being.

Swayam DoshiSwayam Doshi
Founder, Suspire

Set Clear Emotional and Time Boundaries

One stress management technique I use to set healthy boundaries and prioritize my needs is to establish clear emotional and time boundaries. For example, after work hours, I communicate with my team my needs such as needing uninterrupted time to recharge, and setting a specific boundary like being unavailable for work-related matters after a specific time. This way, I ensure that my personal time is protected, allowing me to fully unwind and disconnect.

This technique has significantly improved my work-life balance by creating a clear division between my professional and personal life. It helps me maintain my energy, reduce stress, and feel more present during both work and personal activities. As an organizational leader, I think it’s important to lead my team to setting healthy boundaries for an overall more productive and happy team.

Lara WillingLara Willing
Psychotherapist, Therapy for Every Body

Unplug from Electronics After Work

I like to step away from all things electronic when I’m off work, effectively unplugging for at least a little while. I’ve gotten into the habit of silencing my phone in the evening, so I can prioritize my wife and home life. It usually seems to help my mental state and the balance of life/distractions in general.

Alexander DodgeAlexander Dodge
Account Executive, Bristol Associates, Inc.

Use the 3-Task Rule

I’ve started using the “3-task rule”—I pick three key things to focus on each day and let the rest wait. It’s helped me set boundaries, avoid burnout, and finally reclaim my evenings!

Modestas MankusModestas Mankus
Founder, Talks Grow

Avoid Work Emails on Weekends

Generally, I do not answer any work emails or complete work-related tasks on the weekend in order to maintain healthy boundaries and prioritize my own needs.

Mentally, this has allowed me to maintain a healthy balance between my work and hobbies that include music, fitness, and cooking.

In the digital age it can be difficult to carve out these boundaries, since so much work is now done remotely, but I have found that it is crucial.

Diane BottaDiane Botta
Owner/Psychotherapist, Diane Botta, LCSW

Apply the View from Above

The “view from above” is a technique that Marcus Aurelius, the Roman Emperor and Stoic philosopher used. This technique helps you change your perspective on the sources of your stress. Think back to other moments of stress you’ve had and see where they are now. This current moment will also soon be lost in the memories. Zoom out in time or space to understand this event’s importance. This Stoic practice has helped me reduce my anxiety and stress by understanding how trivial our daily problems are in the grand scheme of things. Focus on where your action is required in the moment, do your best, and the rest will unfold the way it will.

Benny VonckenBenny Voncken
Stoic Life Coach, Motivational Speaker, Podcast Host, Via Stoica

Schedule Unstructured Time Daily

One stress management technique I use, and that I’ve also recommended to all of my Executive Coaching clients, is to strive to have at least 1 hour of unstructured time scheduled into each and every work day.

This time is for decompressing, reconnecting to your mission and visioning great ideas for yourself and your business. It isn’t for getting caught-up or detailed problem solving!

Having this time interrupts the constant flow of things to “fix” or “do,” allows for a total reset, and connection to yourself and why you are doing what you are doing.

Michele CaronMichele Caron
Life Coach, Founder, MyLifeCoach

Maintain Personal Exercise Routine

Although my job is an active one, being that I walk outside with my clients, I still find time for my own exercise routine. This daily practice allows me to focus on myself, my body, and my mental well being. Taking time out daily, allows me to be a better therapist and show up ready to focus 100 percent on my client’s needs.

I also like to have creative moments where I can explore options to think outside the box. This can be done through cooking, writing, or dancing!

Jennifer UdlerJennifer Udler
Psychotherapist, Author, Positive Strides, LLC

Practice Mindful Self-Awareness

One effective stress management technique I use is mindful self-awareness. This involves recognising and choosing thoughts that serve me well while letting go of those that don’t before I start dwelling on them. Also, by understanding what is within and outside my control, I avoid trying to control situations that are beyond my reach.

Setting healthy boundaries and prioritising needs isn’t about “how” but “why.” It starts with strong self-esteem and self-appreciation, allowing you to openly communicate if something doesn’t make you feel comfortable. Just like on an airplane, where you put your oxygen mask on first before helping others, I ensure that my needs are met so I can better support others.

Like in everything, if you want to address an issue, discover the root cause first—the “why.” What exactly makes you believe that you need to spread yourself thin? Only in this way, you’ll find a viable solution that will work for you.

Erin Andrea CraskeErin Andrea Craske
Business Growth & Leadership Psychologist, EFFORTLESS

Prioritize Self-Care

One stress management technique I find very effective is self-care. Before practicing it, I used to find myself extremely stressed over even the littlest of things. But something as simple as sleeping and eating meals on time has made me a better student and greatly improved my overall mental health.

Raeed KarimRaeed Karim
Contributor, Triteens

Follow Daily Bookends Ritual

I follow a practice I call “daily bookends,” where I dedicate the first and last 30 minutes of my day to personal rituals like reading a novel or listening to music. These moments create a mental boundary between work and personal life, helping me shift gears smoothly. It’s a grounding habit that makes each day feel intentional and well-balanced.

Starting and ending my day with personal rituals has created a clear boundary that protects my mental health, ensuring work doesn’t bleed into every waking moment. I’ve found that I go into meetings and projects with more focus because my mornings aren’t rushed and my evenings provide closure. This rhythm has made both work and life feel more fulfilling.

Alari AhoAlari Aho
CEO and Founder, Toggl Inc