53% of Managers Are Burned Out. Here are 7 Boundaries to Prevent Manager Burnout and Protect Your Energy
About the Author
Michael Knouse is a seasoned executive coach and team facilitator. He helps leaders unlock their potential and unleash their team’s performance. He helps high-performing leaders go from overworked, overwhelmed, and overcommitted to achieving what matters most without pushing so hard.
Overview
Burnout isn’t about weak employees or a lack of resilience. It’s a leadership problem. When expectations are unclear, workloads are unsustainable, and managers aren’t equipped, burnout spreads across organizations. The cost is staggering: hundreds of billions each year in lost productivity, turnover, and healthcare. The good news? Leaders have the power to fix it. By investing in managers, creating clarity, and modeling healthy behaviors, executives can reduce burnout and unlock stronger performance.
Key Takeaways
Manager burnout is rising: Over 53% of managers report feeling burned out at work.
Boundaries prevent burnout: Seven simple practices—like energy audits, email curfews, and meeting buffers—help managers protect energy and focus.
Boundaries build respect: Far from limiting success, boundaries make managers more effective and earn respect from teams and clients.
Self-care drives performance: Taking care of yourself as a manager improves team performance, productivity, and long-term career sustainability.
Training matters: Programs like Oxygen’s Management Essentials help managers build these habits and lead with clarity and intention.
53% of Managers Are Burned Out. Here are 7 Boundaries to Prevent Manager Burnout and Protect Your Energy
Manager burnout is one of the biggest challenges I foresee in today’s workplace.. Most leaders don’t notice it until the symptoms are already obvious. Midnight emails and skipped dinners can feel routine until your son asks if you love your laptop more than him. These are what I call wake up moments - the signals that it’s time to pause, set boundaries, and rethink how you work.
At Oxygen, one key element of the Management Essentials program helps managers practice self-care strategies that prevent burnout and build sustainable energy. . With over 53% of managers feeling burned out at work, it’s more important than ever to practice manager self care.
One of my favorite managers used to say this to me at least once a month: “You have a big contribution to make. Figure out what you need to do to take care of yourself so that you can show up as your best.”
That advice became the foundation for my manager self-care boundaries: habits that protect energy and prevent burnout.
I took that to heart and started practicing 7 boundaries for managers that have helped me maintain my energy, sharpen focus, and prevent burnout.
7 Boundaries Every Manager Needs to Prevent Burnout and Lead with Energy
1️⃣ The Energy Audit: Manage Energy, Not Just Time
Track what drains vs. what fuels you. I started logging moments of high energy and depletion, then rearranged my schedule accordingly. Prioritizing deep work when I was most alert made my day smoother and more effective. This simple energy management practice made my days smoother, my focus sharper, and my output stronger.
⚡Time management is actually energy management.
2️⃣ The Meeting Buffer: Protect Your Focus Between Calls
Schedule 15-minute gaps between calls. Without breathing room between meetings, I was reactive, not thoughtful. These small pauses allowed me to shift focus, gather my thoughts, and lead with intention. For managers, meeting buffers aren’t wasted time—they’re what prevent burnout and support intentional leadership.
🕒 Buffer time isn’t wasted time. It’s what keeps you sharp.
3️⃣ The Email Curfew: Set Digital Boundaries That Stick
I set a personal email curfew: no emails after 7 PM or before 7 AM. This boundary reminded me that urgency is rarely universal. Not every message needs an immediate reply. Setting this curfew gave me room to recharge mentally and emotionally, which actually made me more responsive during work hours.
📩 Protect your peace before and after work to prevent manager burnout.
4️⃣ The Lunch Liberation: Step Away From the Screen
30 minutes away from screens for lunch, every day. Skipping lunch used to feel like a productivity hack, but it drained me. Taking this break gave me space to reset, and my output improved significantly afterward. Breaks don’t slow managers down—they power you up and prevent workplace burnout.
🍽️ Breaks don’t slow you down they power you up.
5️⃣ The “No” Script: : Protect Your Priorities and Energy
“I’d love to help, but my plate is full. Let’s explore how I can support you with this next week.” Saying no was uncomfortable at first but necessary. This boundary helped me focus on priorities that aligned with my mission, rather than scattering my energy across too many tasks.
🚫 Your energy is finite. Setting boundaries helps managers focus on what matters and avoid burnout.
6️⃣ The Sacred Morning: Start the Day on Your Terms
The first hour of every day is mine: reading, exercise, or just thinking. Reserving this time helped me enter each day centered and clear-headed. It became the most valuable part of my routine. Managers who protect their mornings set the tone for the entire day—and reduce the risk of burnout.
🌅 Win the morning, win the day.
7️⃣ The Weekend Fortress: Create Space for True Rest
On Saturday mornings, my phone goes into airplane mode. I expected pushback, but instead found increased respect from co-workers and clients. This time became sacred not only for rest but for perspective. I return to work clearer and more intentional. Boundaries often increase respect—and they give managers the perspective needed to avoid burnout.
📵 Boundaries often create more respect, not less.
Boundaries Aren’t Walls - They’re Bridges to Sustainable Leadership
Here’s the truth no one talks about: Boundaries don’t limit your success. They enable it.
When I put these in place.
My productivity didn’t dip. It doubled.
My team didn’t get upset. They followed my lead.
My family didn’t just get more time. They got my full attention.
Life-work balance isn’t about splitting time evenly. It’s about being fully present wherever you are. Boundaries help you show up at work and at home with clarity, energy, and purpose.
Boundaries Are How Managers Lead With Intention
It’s easy to think of boundaries like walls, as if they’ll slow us down or hold us back. But the right boundaries give you the strength to focus, create, and lead with intention. They’re not about doing less, they're about doing what matters most. If you’ve been running on empty, maybe it’s time to build a few boundaries that allow you to build a sustainable career.
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