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Feeling overwhelmed, burned out, and running on fumes? You’re not lazy—you’re overloaded. In this video, I’ll show you how to stop the cycle of stress and burnout at work with three simple boundary scripts you can copy/paste today. If you’re a mindful, mission-driven professional (especially women over 40) craving more motivation, happiness, and real work-life balance, these phrases will help you reclaim your energy, protect your calendar, and show up with calm authority—without overexplaining, defending, or raising your voice.
What this video covers (in plain English)
Why overwhelm isn’t a willpower issue—it’s a time management and boundaries issue.
The PLC framework for boundary statements: Prize • Line • Choice (simple, memorable).
Three word-for-word scripts for Responsibility, Time, and Emotional boundaries.
How to sound confident and compassionate at the same time (yes, both!).
A quick practice plan so the words roll off your tongue—even under pressure.
Why this matters (for your brain and your peace)
When you’re in the hot seat, your amygdala can hijack your speech (hello, anxiety). That’s why “I’ll just wing it” fails. Pre-loading language boosts resilience, reduces stress, and increases productivity. Boundaries are not walls—they’re smart coping strategies that protect your focus, your mental health, and your emotional health. This is practical personal development and self improvement for real people with real jobs.
The PLC Boundary Formula (so you never forget)
Prize — say what they get: “I’d love to help…”
Line — state your limit or condition: “…that said, I’ll need to verify what I can move.”
Choice — offer two real options: “Would you prefer an update by 4pm, or someone with time now?”
This is mindful life coaching in one line: kind and clear.
Word-for-word scripts you’ll learn
Responsibility Boundary: “I’d love to help. That said, before I commit I need to verify what I’d need to juggle to deliver on time. Would you prefer an update by 4pm, or someone available now?”
Time Boundary: “To respect everyone’s time, I have a hard stop at 2. If we can’t wrap, I’m happy to reconvene at 9am or finish by email—what works best?”
Emotional Boundary: “This sounds important and deserves my full attention. I can’t give it right now. Let’s take it over break, or HR can help—what’s better for you?”
These are not scripts to turn you into a robot—they’re anchors that let your best self speak. That’s mindfulness in action: presence first, language second.
How this helps with burnout recovery
If you’re wondering how to deal with burnout or how to recover from burnout, start where your time and energy leak: meeting creep, “one more thing,” and emotional dumping at your desk. Small language shifts change traction fast. You’ll notice reduced stress, better motivation, clearer priorities, and more evenings that feel like yours again. It’s practical wellness for busy professionals.
Who this is for
Women who give 110% and are tired of feeling invisible or “too nice.”
Mid-career pros who want authority without the edge.
Anyone who wants compassionate stress relief, better time management, and sustainable productivity.
Quick practice plan (so it sticks)
Write your PLC sentence for each boundary (Responsibility, Time, Emotional).
Say it out loud 3×—lower your volume 10%, slow your pace.
Add the Choice (two real options).
Drill it once a day for 7 days. (Under pressure, practice beats memory.)
Use it in the next meeting. Note results. Adjust one word if needed.
Chapters
00:00 Introduction: Feeling Overwhelmed at Work?
00:22 Three Key Boundaries to Set at Work
00:39 Responsibility Boundary: How to Say No
02:23 Time Boundary: Managing Meeting Overruns
03:49 Emotional Boundary: Handling Emotional Overload
04:50 Conclusion: Empower Yourself with Boundaries
05:44 Final Tips and Encouragement
Grab the free Playbook (word-for-word scripts)
Get the printable Boundary Playbook with the three scripts, fill-in templates, and a 7-day practice checklist. Keep it at your desk so you’ve always got the words when the pressure’s on. [Link in description]
Join the conversation
Tell me in the comments: What’s the “one more thing” at work you’re done saying yes to? I’ll pick one for a custom response in the next video.
If this helped, you’ll also like
Phrases that secretly sabotage respect
“Hard Stop” scripting for meetings
How to sound confident without sounding harsh
Friendly note
This video supports your mental health and wellness journey, but it’s not a substitute for therapy or medical care. If you’re facing clinical burnout, depression, or severe anxiety, please talk to a professional.
Keep going—you’ve got this. Boundaries aren’t selfish; they’re how caring, capable people protect the work and relationships that matter most.
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