Boundaries for Working Moms: How to Make Them Non-Negotiable
As working moms, we often feel pulled between what others expect from us and what we actually need. Kara recently shared a moment where her daughter asked her to play Barbies which is something Kara dreads. At first, she felt the pressure to say yes, shaped by a belief grounded in societal expectations that “saying no to this simple request means I’m denying us both the moments that matter.” But she realized that forcing herself would lead to disconnection, not closeness. So, she set a boundary: no Barbies, but a genuine offer to connect in another way.
This week’s blog is a reminder that honoring your needs isn’t selfish. Honoring our boundaries is how we stay healthy and strengthen the relationships that matter most.
Recognizing that honoring your needs isn't selfish, but essential, is the first step toward reclaiming your peace as a working mom. What's one expectation you're ready to re-evaluate? #WorkingMomLife #BoundarySetting #MomGuilt
Making Boundaries at Work and Home Your New Non-Negotiable
A word from Kara and Greer: As working moms, we often feel pulled between what others expect from us and what we actually need. Kara recently shared a moment where her daughter asked her to play Barbies which is something Kara dreads. At first, she felt the pressure to say yes, shaped by a belief grounded in societal expectations that “saying no to this simple request means I’m denying us both the moments that matter.” But she realized that forcing herself would lead to disconnection, not closeness. So, she set a boundary: no Barbies, but a genuine offer to connect in another way. This week’s newsletter is a reminder that honoring your needs isn’t selfish. Honoring our boundaries is how we stay healthy and strengthen the relationships that matter most.
Why Boundaries Matter More Than Ever
Boundaries aren’t selfish—they’re essential. Without them, working moms face chronic overwhelm. The American Psychological Association reports that poor boundaries contribute to higher stress, anxiety, and burnout rates in women.
Boundaries empower you to:
Focus on priorities.
Protect your mental health.
Model self-respect for your children.
How to Create Boundaries That Stick
Effective boundaries are:
Specific: Vague statements like “I need more space” don’t work. Clear examples are: “I can’t take calls after 6 p.m.”
Communicated: Share your boundaries with colleagues, managers, and family. Direct, respectful communication increases understanding and reduces conflict.
Consistently enforced: When you bend a boundary, it signals it’s negotiable.
The secret to boundaries that stick is making them specific, clearly communicating them, and consistently enforcing them. Start small, but be firm! Which of these feels most challenging for you? #Boundaries #SelfCareIsntSelfish #WorkLifeBalance
Boundaries at Work
Examples of healthy work boundaries include:
Not checking emails after a set time.
Saying no to unnecessary or irrelevant meetings.
Taking scheduled breaks even on busy days.
A 2023 Forbes article shows employees who set boundaries experience less stress and higher productivity.
Boundaries at Home
Boundaries at home protect your energy for what matters. Ideas include:
Agreeing on shared chores with your partner.
Teaching children that “mom’s quiet time” is non-negotiable.
Scheduling time to recharge.
Ready to Build Unshakable Boundaries?
Boundaries are a gift to yourself and your family. Connect with The Integrated Mom today for tools and support.
Boundaries are a gift to both your work and home life. Whether it's saying no to after-hours emails or teaching your kids about "mom's quiet time," these non-negotiables protect your energy and strengthen your relationships. What's one boundary you're committing to today? #BoundariesAtWork #BoundariesAtHome #ThrivingMom
When Enough Is Enough: What to Do When You’re Stuck
Oftentimes we wait until our breaking point to make a change and even then we are hesitant. Fear sets in and we find ourselves “trading short term discomfort for long term dysfunction.” In one of the recent cohorts we facilitated, we shared this phrase and it struck a major chord for one of our participants. She resonated so deeply with the sentiment that it became her new barometer for how she wanted to relate to making changes in her life.
As you meander through this blog post, think about how this phrase impacts you, and why you might still find yourself paralyzed even when you’re treading water.
Treading water? If you're feeling overwhelmed, know that recognizing the breaking point is the first powerful step. #MomBurnout #FeelingStuck #WhenEnoughIsEnough
When Your Level of Toleration Hits a Breaking Point… And You Still Do Nothing
A word from Kara and Greer: Oftentimes we wait until our breaking point to make a change and even then we are hesitant. Fear sets in and we find ourselves “trading short term discomfort for long term dysfunction.” In one of the recent cohorts we facilitated, we shared this phrase and it struck a major chord for one of our participants. She resonated so deeply with the sentiment that it became her new barometer for how she wanted to relate to making changes in her life. As you meander through this blog post, think about how this phrase impacts you, and why you might still find yourself paralyzed even when you’re treading water.
Recognizing the Breaking Point
Tolerating too much for too long leads to resentment and burnout. The Cleveland Clinic warns that chronic stress from tolerating the intolerable can cause emotional exhaustion and physical symptoms.
Signs include:
Feeling stuck or helpless.
Suppressing frustration or anger.
Waking up dreading the day.
That knot in your stomach when you know a change is needed, but fear keeps you silent? You're not alone. Often, the cost of inaction is far greater than the discomfort of speaking up. What small step can you take today to quiet that fear? #FearOfChange #TakingAction #MomLifeStruggles
Why We Stay Silent
According to Psychology Today, many stay silent because of fear: fear of conflict, rejection, or disrupting stability. But inaction often costs more than speaking up.
Steps Toward Change
Acknowledge your feelings: Name what you’re tolerating and why it’s unsustainable.
Set micro-boundaries: Start with small, specific changes, like saying no to extra tasks that don’t serve you.
Seek support: Talk to trusted friends or professionals who can validate your experience and help you plan next steps.
Ready to Move Forward?
You deserve to thrive, not just survive. Connect with The Integrated Mom today for support along the journey toward thriving.
Ready to move forward from feeling stuck? Start with acknowledging your feelings, setting those vital micro-boundaries, and reaching out for support. You deserve to thrive, not just survive. Let's start building that path forward together. #SetBoundaries #SeekSupport #ThrivingMom
How to Escape Time Scarcity: Reorient Your Relationship with Hurry
Oftentimes we wait until our breaking point to make a change and even then we are hesitant. Fear sets in and we find ourselves “trading short term discomfort for long term dysfunction.” In one of the recent cohorts we facilitated, we shared this phrase and it struck a major chord for one of our participants. She resonated so deeply with the sentiment that it became her new barometer for how she wanted to relate to making changes in her life.
As you meander through this blog post, think about how this phrase impacts you, and why you might still find yourself paralyzed even when you’re treading water.
"From 'always on' to 'owning my time,' this is about ditching the hustle and finding your calm amidst the daily juggle." - Kara Fresk, T.I.M. Coach
Slowing it Down: Reorienting Your Relationship to Time Scarcity and Hurry
A word from Kara and Greer: “Hurry culture. I know we fall victim to it, we know you do too. The seduction around “more is more” and “faster is better” can have such a grip on us without us even knowing it. Ever found yourself changing lanes excessively to get to your destination 30 seconds quicker? Ever insisted on carrying all of the groceries in from the car (to a ridiculous extent) in one go just to avoid the extra 1 minute in making an extra trip? Well, every action that you take begins with a thought and that is what this blog post is all about: allowing you to reframe your thoughts and giving you actionable tools so you can start relating to time in a way that empowers you vs. suffocates you.“
The High Cost of Constant Hurry
Many moms live in a perpetual state of rush. This phenomenon, known as “time scarcity,” happens when we believe we never have enough hours in the day. Harvard Business Review highlights how constantly feeling pressed for time leads to increased stress, poorer health outcomes, and lower productivity.
Signs you’re stuck in hurry mode include:
Multitasking everything, even family time.
Feeling guilty when you rest.
Equating your worth with how much you accomplish.
Recognizing these patterns can help you begin to make changes.
Reframing Time Scarcity
Escaping time scarcity starts with shifting your mindset from “never enough” to “just enough.” Researchers at the University of Rochester found that practicing “time affluence”—the sense that you have ample time—leads to greater happiness and lower stress. Try reframing how you see time:
Instead of saying, “I don’t have time,” say, “I’m choosing to spend my time on…”
Prioritize moments of presence, like eating lunch without distractions or pausing for a short walk.
Fueling up for the rest of the day! Even with a packed schedule, taking a few minutes for myself and a good lunch is a non-negotiable. #WorkingMomLife #LunchBreak #SelfCare
Steps Toward Slowing Down
Ready to slow down? Start with these small but powerful steps:
Schedule White Space: Block 15–30 minutes daily for unscheduled time to reset your mind.
Practice Mindfulness: Apps like Calm offer guided meditations, helping you practice slowing your thoughts and breathing.
Set Time Boundaries: Protect time with family or self-care like you would a meeting. Turn off notifications during these blocks.
Research shows slowing down not only improves well-being but also makes you more effective in your work and relationships (American Psychological Association).
Building a Sustainable Routine
Slowing down isn’t about doing less; it’s about doing what matters with intention. Build a routine that reflects your priorities:
Choose one to three key tasks per day, rather than a never-ending to-do list.
Batch tasks—answer emails or do chores at set times instead of reacting constantly.
Involve your family by setting shared quiet time, teaching kids the value of rest and focus.
Crafting a routine that works for you, not against you, is a game-changer. It's not about perfection, but about creating sustainable habits that bring a little more calm and a lot more productivity to your days. What's one small routine you're committed to building this week? #WorkingMomLife #SustainableHabits #RoutineGoals #MomLifeHack
Ready to Feel Calmer?
Breaking free from the rush is possible with small, intentional steps. Want support creating a more peaceful, sustainable life? Find community and tools by joining The Integrated Mom.