How to Set Boundaries and Improve Health

We look forward to the new year as an offering for a fresh start. It’s a chance to improve physically, mentally and emotionally. However, to enjoy new beginnings, we often have to get rid of the old habits that have held us back. For many of us, it means establishing boundaries to secure our well-being that can help us avoid burnout, stress and even resentment of loved ones.

Instead of making resolutions, try setting boundaries to enjoy the new year on your terms:

• Avoid work overload. According to TIME, experts recommend pausing before agreeing to new commitments. Try to balance your work with personal space to restore balance to your life.

• Schedule tech-free time. Firmly adhere to spending a few hours daily to pursue pleasurable endeavors such as walking in nature, taking an exercise class, meditating, or spending time with pets and family. Schedule internet-free periods each evening or take one day off a week without technology. You’ll find this habit replenishes your energy so that you are back in the game with renewed enthusiasm.

• Banish devices from the bedroom. Alex Oliver-Gans, a therapist based in San Francisco, finally realized that he doesn’t have to be available by phone 24/7 and now keeps his phone in another room. Let your friends know that you’ve set this new boundary, and you’ll likely sleep better at night and awaken more refreshed.

• Be flexible. Setting new boundaries doesn’t mean they’re set in stone, according to Reader's Digest. For example, if you tell your mother-in-law that you’re feeling overwhelmed by her frequent visits and want to limit them to a weekly get-together, explain that your workload is heavy right now but if it eases, the frequencies can change.

• Give feedback. Decide appropriate consequences if someone crosses your boundary. If certain conversations have been upsetting and you’ve decided to set limits, honor your decision. Say, “I’m not comfortable with this conversation continuing, and I’m no longer going to speak to you about this.” Be firm, but pleasant.

• Trade FaceTime for face time. The Centers for Disease Control and Prevention reports that social interaction is associated with increased longevity, better mental and physical health and reduced risk of chronic diseases. Seek out community-based activities to enjoy getting together with others in person. Don’t be afraid to say no to online meetings that interfere with your face-to-face social life.

• Stop apologizing. Women are the main culprits when it comes to apologizing to avoid any discomfort or inconvenience. Psychotherapist Lauren Farina, from Chicago, says this habit is “disempowering.” She says when we apologize for something that isn’t even our fault or our responsibility, we put ourselves in a subordinate position. In 2025, Farina vows to set a boundary by only apologizing when she truly means it. Another positive way to be more assertive and less apologetic is to express gratitude. Instead of saying, “I’m sorry for bothering you,” say “Thank you so much for taking the time.”

• Learn to respect the word “yes.” Farina also says she’s no longer saying “yes” to invitations and situations when she really means to say “no.” She adds: “I’m really committing — and I encourage others to commit — to being thoughtful and intentional about what they take on.”

Cutting back on the things that rob you of joy by setting boundaries will help you be a more active participant in your own life and make 2025 a healthier one physically, emotionally and mentally.