How to Set Boundaries Around Remote Work Hours to Avoid Burnout

Working from home sounds great — until it feels like you’re always at work. No set hours, constant messages, and never-ending to-do lists can leave you feeling drained and stressed. This is how burnout starts. 

But it doesn’t have to be that way. By setting clear boundaries around your work hours, you can protect your time, energy, and mental well-being. 

In this blog, you’ll learn practical ways to create those boundaries so you can work smarter — not longer — and finally feel in control of your day. 

Why Setting Boundaries is Essential for Remote Workers

Here are some reasons why setting boundaries is essential. 

Stops Burnout Before It Starts

When you work from home, it’s easy to lose track of time. You check one last email, take one more call, and suddenly, it’s 9 PM. This constant “always working” feeling leads to burnout — a mix of exhaustion, stress, and feeling completely drained. 

Robbin Schuchmann, Co-Founder of Employ Borderless, explains, “Setting work hours and sticking to them gives your brain and body a chance to rest.” 

Helps You Get More Done (Without Working More)

Many people think working more hours means getting more done, but that’s not true. When you have no set end time, it’s easy to waste time on unimportant tasks. Setting clear work hours forces you to focus on priorities. 

You’ll work smarter, not longer, and feel more accomplished at the end of the day.

Protects Your Personal Time

Without boundaries, your personal life takes a backseat. Work calls during dinner or emails at bedtime become normal. But if you set clear start and stop times, you create space for family, friends, and hobbies. You can fully enjoy your personal life without thinking about work.

Lowers Stress and Anxiety

Constant notifications, last-minute work requests, and evening emails can leave you feeling on edge. But when you set “do not disturb” hours, you protect your mental peace. Let your team know when you’re offline, so they respect your time and only contact you during work hours.

Builds a Healthy Work-Life Balance

The biggest benefit of working remotely is flexibility — but if you’re always working, you lose that benefit. Richard McKay, CEO & Managing Director of Sprung Gym Flooring, shares, “Setting clear work hours allows you to actually enjoy the flexibility of remote work. You get more control over your time, which leads to a better, happier balance between work and personal life.”

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Effective Strategies to Set Boundaries Around Remote Work Hours

Here are some strategies to set boundaries. 

Set a Fixed Work Schedule

One of the simplest ways to create boundaries is by setting a fixed work schedule. This means deciding when your workday starts and ends — and sticking to it. Without a schedule, it’s easy to “just do one more thing” and end up working into the night.

Start by picking a start time and end time that fits your lifestyle. For example, you might decide to work from 9:00 AM to 5:00 PM every weekday. Once your schedule is set, communicate it with your team, manager, or clients. 

Let them know when you’ll be available and when you’ll be offline. You can even set up an auto-response for emails or Slack messages that says, “I’m available from 9:00 AM to 5:00 PM. I’ll respond as soon as possible during these hours.”

Sticking to this schedule might feel hard at first, but it’s essential for your well-being. Isaac Curtiss, Owner of Offisavvy, shares, “When your workday ends, close your laptop, turn off work notifications, and step away from your workspace. Over time, your mind will learn that “work time is over,” and you’ll start to feel more relaxed.”

Create a Dedicated Workspace

When you work from your couch, kitchen table, or bed, it’s hard for your brain to tell the difference between “work mode” and “relax mode.” A dedicated workspace solves this problem by creating a clear divide between where you work and where you relax.

You don’t need a fancy office to do this. It could be a desk in the corner of your bedroom or a small table near a window. The key is to make it a “work-only” space. When you sit there, your brain knows it’s time to work. When you leave, it’s a signal that work is done.

Vladimira Ivanova, Psychologist at The Diamond Rehab Thailand, mentions, “To make your workspace more productive, remove distractions like TVs, personal phones, or clutter. Add items that help you focus, like a comfortable chair, good lighting, and noise-canceling headphones. This setup makes it easier to mentally “log off” at the end of the day because you’re physically stepping away from your work area.”

Turn Off Work Notifications After Hours

Notifications are one of the biggest causes of burnout. A simple “ping” from an email or Slack message can pull you back into work mode, even if it’s your personal time. If you want to protect your mental peace, turning off notifications after your set work hours is a must.

Most apps like Slack, Microsoft Teams, and email clients have “Do Not Disturb” features. You can schedule them to automatically mute notifications after a certain time. For example, you can set Slack to go quiet at 5:00 PM, meaning you won’t see messages until the next morning, adds Dan Close, Founder and CEO at We Buy Houses in Kentucky. 

If you work with clients or have a manager, let them know your “quiet hours.” You could say, “I’m available from 9:00 AM to 5:00 PM. I won’t be checking messages after that, but I’ll respond first thing in the morning.” This way, people know not to expect instant replies from you after hours. This small step can significantly reduce stress and prevent work from creeping into your evenings.

Set Boundaries with Your Team and Manager

Sometimes, the reason you’re overworking isn’t you — it’s other people. If your manager sends emails at 10:00 PM or your teammates message you on weekends, it’s easy to feel pressure to respond. This is why it’s so important to set boundaries with your team.

Start by having an honest conversation with your manager. Let them know your work hours and when you’ll be offline. You could say something like, “I’m committed to giving my best during my 9:00 AM to 5:00 PM schedule. After that, I disconnect so I can recharge for the next day.” Most managers will respect this.

If your team is used to messaging you after hours, use Slack statuses or email autoresponders to reinforce your boundaries. Your status could say, “Offline – Back at 9:00 AM,” so people know not to expect an immediate reply. Over time, people will learn to respect your time, and you’ll feel less pressure to always be “on.”

Plan Your Workday in Advance

A disorganized workday often leads to overtime. Without a plan, you might spend hours on low-priority tasks and still have big projects left to finish at night. To avoid this, plan your workday before it starts.

Every morning (or the night before), write down your 3-5 most important tasks for the day. These are the “must-do” tasks that you’ll focus on before anything else. Prioritize them based on deadlines and importance. This strategy, often called “The Big 3,” keeps you focused on what really matters.

Break your day into time blocks for each task. For example, you might block 9:00 AM to 10:00 AM for emails, 10:00 AM to 12:00 PM for a big project, and 1:00 PM to 2:00 PM for meetings. By setting limits on how much time you’ll spend on each task, you’re less likely to let them drag on.

Jimi Gecelter, CEO of Tradeit, says, “When your end-of-day time arrives, stop working—even if you haven’t completed everything. This is important because no day will ever be perfectly done. By sticking to your planned schedule, you’ll avoid burnout and have a clear plan for the next day.”

Learn to Say “No” to Extra Work

It’s easy to say “yes” to every new project, meeting, or task that comes your way—especially when you’re working remotely. But saying “yes” too often can fill your schedule with low-priority work, forcing you to stay online longer. Learning to say “no” isn’t selfish—it’s smart.

Start by identifying what truly matters. If a task doesn’t align with your goals or responsibilities, politely decline or ask for clarification. For example, if your manager asks for something outside your core tasks, you could say, “I’m happy to help, but I have X, Y, and Z on my plate today. Which of these would you like me to prioritize?” This approach shows you’re focused on quality, not just doing more.

David Martinez, VP Enterprise & OEM Accounts at Cybernet Manufacturing, advises, “Saying “no” can also mean pushing back on unnecessary meetings. If a meeting doesn’t need your input, ask if you can receive a summary instead. By doing this, you’ll have more control over your schedule and reduce the chances of working overtime to “catch up” on the real work.”

End Your Day with a “Shutdown Routine”

When you work in an office, you physically leave the building at the end of the day. But when you work remotely, it’s not as obvious when the workday is over. This is where a “shutdown routine” can help. It’s a simple set of actions that signal to your brain that the workday is done.

A shutdown routine could look like this. 

• Close all work-related tabs, emails, and messaging apps.

• Review your to-do list and write down your top 3 priorities for tomorrow.

• Turn off your computer or laptop.

• Physically step away from your workspace (and don’t return until the next workday).

Take Regular Breaks During the Day

Many remote workers skip breaks because they feel guilty about “stepping away.” But research shows that regular breaks increase focus, energy, and creativity. Without them, you risk mental fatigue and burnout.

One of the best break strategies is the Pomodoro Technique, where you work for 25-30 minutes and then take a 5-minute break. Every 4 cycles, you take a longer 15-30 minute break. During these breaks, step away from your screen, stretch, drink water, or take a quick walk.

You can also schedule two longer breaks—like a 15-minute mid-morning break and a 30-minute lunch break. The goal is to give your mind a reset. If you struggle to take breaks, set alarms or use break-reminder apps like BreakTimer or Stretchly. Over time, you’ll notice that these small breaks make you more productive, not less.

Set Tech Boundaries 

When your work apps live on your personal phone, work can follow you everywhere. Slack messages, emails, and work notifications can pop up when you’re relaxing on the couch or spending time with family. To set better boundaries, limit where work-related apps exist.

Here’s how to do it:

• Remove work apps from your personal phone if possible. If you must have them, turn off notifications after work hours.

• Turn on “Do Not Disturb” mode on your phone during off-hours. This way, work alerts won’t interrupt your downtime.

• Separate work and personal accounts. Use a different email for work and personal messages so you’re not constantly bombarded with work emails on your personal devices.

Track and Manage Your Time

If you constantly feel like there aren’t enough hours in the day, the problem is how you’re using your time. Remote work makes it easy to lose track of time — especially when you’re switching between emails, meetings, and random tasks. That’s why tracking your time is important. 

Use RescueTime, Clockify, or Toggl to see where your hours are going. These tools show how much time you spend on specific apps, websites, and tasks. Once you see the patterns, you can adjust. For example, if you realize you spend 3 hours a day on emails, you can set a new goal to check emails only twice a day.

Conclusion

Working from home easily turns into working all the time if you don’t set boundaries. Without them, burnout, stress, and endless workdays become the norm. But it doesn’t have to be that way. 

By setting clear work hours, turning off notifications, and creating a dedicated workspace, you can protect your time and mental health. Boundaries let you work smarter, not longer, and give you space to enjoy life outside of work. 

Start small — set a daily “end time” and stick to it. Your future self will thank you for it.