Struggling to Unplug? Try These Digital Boundaries for a Better Work-Life Balance!

Let’s talk about burnout. As a working professional, you’ve likely experienced it in some form—whether it's mild and manageable or completely overwhelming. Research shows that constant connectivity to work can contribute to burnout and decrease productivity. Therefore, digital boundaries are a must.

For example, Brigid Schulte, director of the Better Life Lab at New America, emphasizes that always being "on" can lead to exhaustion and reduced efficiency. In a podcast episode, she explains how this mentality doesn’t just affect productivity—it can also take a serious toll on health, increasing the risk of conditions like heart disease and diabetes.

So, how do we protect ourselves from these negative outcomes? There’s no perfect answer, but small, intentional changes can make a big difference.

In this article, we’ll explore simple daily habits that promote better rest and reduce job-related stress. Unplugging from work at the end of the day not only helps us recharge and perform better but also allows us to be more present in other important areas of our lives.

Recognizing the Signs of Digital Overload and Burnout

Being self-aware is a great start, this means taking inventory of what makes you experience digital overload, and the early signs of burnout. Here are a few common indicators to look out for. 

Constant Notifications

Is your phone constantly receiving notifications related to work? Are you experiencing a constant influx of emails, updates, social media notifications and more that are not allowing you to step away at the end of the day? This can be exhausting and lead you to feel overwhelmed both inside and outside of working hours. 

Feeling Like You Are Never Off the Clock

Is work at the forefront of your mind even well after you’ve clocked out for the day? Do you find yourself focused on your next day before it even starts, or worse when you are trying to devote quality time to your friends and family? These are signs that you are never truly disconnecting and it can begin to affect not only your own mental well-being, but your most valued relationships. 

Spotting Burnout Symptoms

When you begin to feel numb to the activities inside and outside of work this can be a sign that you are becoming burnt out and disengaging. The World Health Organization identifies three key dimensions of burnout:

1. Feelings of energy depletion or exhaustion

2. Increased mental distance from one's job, or feelings of negativism or cynicism related to one's job

3. Reduced professional efficacy

Setting Digital Limits for Better Work-Life Balance

Technology is both a blessing and a curse when it comes to work. It keeps us connected and efficient, but it also makes it way too easy to be always available. 

Whether you're working remotely or in an office, setting digital boundaries is key to protecting your time and mental space. Here’s how to keep work from creeping into every corner of your life:

Turn Off Notifications After Hours

That little red dot? The endless pings? They’re productivity killers and work-life balance wreckers. If your phone buzzes with emails and Slack messages all evening, it’s almost impossible to truly unplug.

• Try this: Set “Do Not Disturb” on your phone and computer after work hours. If you’re worried about missing something critical, set exceptions for close colleagues or urgent contacts.

  
  

Separate Work and Personal Devices

If you use the same phone or laptop for work and personal life, it’s tempting to check emails just one more time—which turns into an hour of responding to messages. Keeping devices separate (if possible) helps create a mental distinction between work and personal time.

• Try this: If you can’t have separate devices, use different browsers or profiles. Keep work tabs out of sight, out of mind when you’re off the clock.

Set Communication Expectations

If your team has an unspoken rule of answering emails at all hours, it’s time to reset expectations. Just because you can reply at 10 p.m. doesn’t mean you should.

• Try this: Use a delayed send feature for emails written outside of work hours so they arrive in your colleague’s inbox during normal business hours. This sets the tone that round-the-clock availability isn’t expected.

Small Steps: Start Setting Digital Boundaries Today

Creating digital boundaries isn’t about ignoring responsibilities—it’s about working smarter and protecting your well-being. By turning off notifications, keeping work and personal tech separate, and setting clear communication expectations, you’re taking small but powerful steps toward a healthier work-life balance.

The goal isn’t perfection; it’s progress. Start with one or two changes, and notice how much more present, productive, and stress-free you feel. After all, work will always be there—but so should your personal time.