Intro
Now that you’ve clarified your priorities, the next step is learning how to protect them. It’s easy to identify what matters. The real challenge is keeping space for it when the world starts pulling at your attention.
That’s the purpose of boundary setting.
Boundaries are intentional decisions about how you use your time and energy. They help you stay anchored in what you’ve already decided is important, so you don’t spend your day reacting to everyone else’s urgency.
Part 1: What is boundary setting and why it matters
Boundary setting is a foundational skill in time management. Without it, your priorities get interrupted, your focus fragments, and your energy drains.
Switching tasks isn’t free. Research shows that it takes over 23 minutes on average to refocus after an interruption. So every Basecamp ping, email buzz, or casual “got a minute?” can cost much more than just the moment it takes. Boundary setting isn’t just about protecting your calendar; it’s about protecting your ability to do meaningful work without having to constantly reboot your brain.
Effective boundary setting includes three steps:
Define your needs. This includes your working conditions, timeframe, and support system.
Communicate your boundaries. Let people know when and how you’ll be available.
Reinforce your boundaries. If they’re tested, respond with clarity and consistency.
Boundaries are not about being rigid. They’re about being intentional. You’re choosing in advance how to allocate your time, rather than letting the day decide for you.
Part 2: How Boundaries play out
Setting boundaries isn’t about being rigid or saying “no” to everything. It’s about creating the right conditions to focus. Most of us aren’t taught how to do this. We just hope for uninterrupted time and get frustrated when it doesn’t happen.
But boundary setting is a skill. And like any skill, it improves with practice.
Let’s walk through two common situations:
Scenario 1: Competing requests
You’ve carved out 90 minutes for deep work. Half an hour in, a teammate calls asking for help. You feel the tug. Do you stay on task or switch gears?
Coach tip: Pause and assess. Is it truly urgent? If it can wait, say, “I’m finishing something right now. Can I circle back at noon?” This reinforces your boundaries while still being responsive.
Scenario 2: The “urgent” client message
An email lands in your inbox marked high priority. It’s not a crisis, but it feels demanding. You’re mid-task and feel tempted to drop everything.
Coach tip: Step back. Acknowledge the request, then respond with a realistic timeline: “I’m currently focused on a project but will review this by end of day.” The key is to choose your response, not react on autopilot.
Most of the time, we’re not battling emergencies. We’re reacting out of habit. These moments are opportunities to practice presence and protect your time.
Boundaries aren’t walls. They’re agreements with yourself and others about what matters most.
Part 3: Practices your boundaries
You’ve clarified why boundary setting matters and walked through a few real-world scenarios. Now it’s time to try it for yourself.
Choose one priority that you want to protect time and energy for today. Then, set a boundary around it: define when, where, and how you’ll focus, and what you’ll do to minimize distractions.
Boundaries are not just about saying “no” to others. They are about saying “yes” to what matters most. Every time you protect time for something meaningful, you’re reinforcing the value of your own attention.
Use the following journaling template to set and reflect on your practice:
Day 9 – practicing boundary setting
1. What is one priority I want to focus on today?
Choose something that feels meaningful and important.
2. How much focused time do I need to make meaningful progress on this?
Be specific with the time window you’ll block (e.g., “10:00–11:30 AM”).
3. What conditions/tool will help me focus during that time?
List what you need—quiet space, no Slack, phone on silent, etc.
4. Who do I need to notify or align with in order to protect this time?
Set expectations with anyone who might normally interrupt you.
5. How did it go?
5.1 Did I stick to my boundary?
5.2 What helped me stay focused?
5.3 What made it challenging?
5.4 What would I change next time?
More
2x Podcast to learn about the importance of boundaries setting
In this episode, Adam explores the art and science of delivering an effective “no.” He highlights strategies for setting boundaries with others to create space for yourself –and healthier relationships with those around you.
Author Bruce Tuglan outlines strategies for declining work through which you won’t add value — and for delivering the right kind of “yes.”
Communicate with everyone at The People Readiness Company using the chat function inside the Readiness app.