The Rise of Work-from-Home Burnout – How to Set Real Boundaries

The shift to working from home was supposed to offer more balance, less commuting, more flexibility, and the chance to work in track pants. But for many Australians, the blurred line between "work" and "home" has led to a silent but growing problem: burnout.

At Malu Health, we're seeing more clients presenting with chronic fatigue, anxiety, low motivation, and a sense of being constantly "on."  The irony? They haven't left the house.

Why is work-from-home burnout so common?

Remote work removes the natural boundaries that once helped separate professional and personal life. Without the structure of an office, many people:

• Start earlier and finish later without realising it

• Skip breaks or lunches, feeling guilty for stepping away

• Struggle to switch off when their work is on the kitchen bench

• Feel pressure to always be available, blurring the workday into evenings and weekends

• Lose the mental recharge that comes from commuting, casual chats, or just walking to a café

Over time, this lack of boundaries takes a toll on the emotional, mental, and even physical wellbeing.

How to protect your well-being and set real boundaries:

Start and end your day with intention.
Get dressed, step outside, or take a five-minute "fake commute" before logging on. At the end of the day, close your laptop, switch locations, and mentally clock off.

Set tech boundaries.
If possible, have separate devices for work and personal life. At a minimum, turn off email notifications after hours and don't check messages in bed.

Create a physical workspace.
Even a small desk or defined area helps your brain separate work from rest. Avoid working from the couch or bed, your brain associates those spaces with switching off.

Take real breaks.
Walk around the block, call a friend, or eat lunch away from your screen. Breaks aren't indulgent, they're essential for productivity and emotional regulation.

Communicate expectations.
Let your team or clients know your work hours. Just because you're home doesn't mean you're available 24/7.

Recognise the signs of burnout.
Irritability, exhaustion, trouble sleeping, or feeling emotionally flat can all be warning signs. Don't wait until you're completely depleted to get support.

It's OK to reset

Working from home is here to stay for many, but so is the need for boundaries, recovery time, and mental space. If you're feeling overwhelmed, you're not alone. At Malu Health, we can help you recognise burnout, re-establish boundaries, and find healthier rhythms - wherever you work.