How to Step Off the Leadership Hamster Wheel: Boundary-Setting for Overworked Leaders
Why Hard Work Isn’t the Problem
The higher you climb, the harder it becomes to slow down. Urgent requests multiply, decisions pile up, and suddenly you’re leading at full speed with no space to think. You’re not lazy. You’re not unorganized. You’re just… stuck in the hamster wheel.
And when you’ve been spinning in that wheel long enough, everything starts to blur together. The faster you run, the less you move forward. That’s when you start craving a pause — a moment to step off, catch your breath, and remember where you’re actually trying to go.
That’s where boundary-setting comes in handy… or think of it more like a sanity saver! You’re no hamster. Claim your time and space back.
Why boundary-setting feels so hard for senior leaders
Most senior leaders got to where they are by saying yes—to projects, to challenges, to people.
But that same instinct becomes a trap when growth depends on focus. And here I’ll use the words of one of the most renown coaches of our time, Marshall Goldsmith : “What got you here won’t get you there”. I mean, he even wrote a book with this phrase as a title! (Great read by the way — totally recommend)
So when you’re able gain enough self-awareness to see yourself in that wheel, that’s when you start to realize:
You’re freakin’ exhausted.
You’re constantly reacting instead of planning.
Delegation feels like more work than doing it yourself.
Ugh.
The truth is, change is hard—not just for you, but for everyone around you.
When you start setting boundaries, you’re not only redefining your own behavior—you’re asking your team, peers, and even your boss to adjust to a new version of you.
It takes courage, consistency, and communication.
The TRACK method: a framework for setting sustainable boundaries
This is our in-house framework that most clients have found the best way to finally get their arms around this conundrum. We’ve been told it’s deceptively effective in moments of overwhelm. Using it effectively will help you protect your energy, time for your personal life but also time to plan ahead and figure out how you’re going to achieve your organizational and team’s goals. Oh and of course protect your mental wellbeing. I mean in a time where 70% of Canadians report that their work experience impacts their mental health, it’s imperative that you take care of yourself. You can’t support your team with an empty cup.
Turn awareness into action with these 5 reflections
If leading your organization as a senior leader feels like wandering through a dense forest, boundaries are your map—and delegation is the helicopter that helps you see the big picture.
Here’s how to get there, one step at a time:
T – Trigger:
Notice when your boundaries are crossed. Is it always the same type of request, person, or time of day? Start looking for patterns.
R – Regulate:
Pause. Breathe. Don’t respond in the heat of the moment. Regulation allows you to respond intentionally instead of reacting emotionally. You may say something like “I’m not sure how to respond to this right now. Can we continue this conversation [in an hour, tomorrow, next week — how ever long you think you might need to process the situation].
A – Acknowledge:
Name what you’re feeling when someone crosses your boundaries —frustration, disappointment, guilt. Emotions are data. Use them to understand what matters to you.
C – Connect:
Ask yourself, “What’s the goal I’m protecting?” Boundaries aren’t walls; they’re clarity about what supports your purpose. Connect to that purpose.
K – Keep:
This is the hardest but most crucial part: maintaining consistency even when it’s uncomfortable. People may push back. They’ll test your limits. That’s normal. Keep the boundary, and with time, others will adapt. That doesn’t work for me because [insert reason here if you want to provide one but they’re not always necessary].
If letting go of control feels challenging, try our self-assessment tool to identify whether micromanagement might be holding you — or your team — back.
Apply TRACK and notice subtle but powerful shifts
A client’s reflection on “discussion” vs “defensiveness”
“That doesn’t work for me” was a new phrase in my vocabulary after working with Grow Better Together. Boundary setting has never been one of my strengths and I was feeling more frequently taken advantage of in professional settings. Without the skills to speak up for myself, having a lack of clear boundaries was creating a lot of stress for me. I wanted to avoid being labeled as “difficult” and as a result I was becoming more and more resentful of those around me.
Half way through my coaching program, I was able to identify friction points where I felt out of alignment both at work and at home. I created a script that invited a discussion rather than put people on the defensive. My new skills have empowered me to find a solution that works for me and those around me. With boundary setting skills, I have found the voice I always knew I had, but didn’t know how to use.” - Kaila H., MD, Medical Director at Triumph Health.
Once you start applying the TRACK framework, you’ll notice subtle but powerful shifts:
You regain mental clarity and energy for strategic work.
Your team grows more self-sufficient and confident.
You feel calmer—and weirdly, more in control.
Boundaries aren’t about saying “no.” They’re about saying “yes” to what matters most: leading with purpose.
Is this an overnight process? Nope.
Is this hard work? Yep.
But let me tell you something you already know: You owe it to yourself to pause and rethink how you work. The hamster wheel rewards speed, not direction. Boundaries give you both.
The hard truth about boundaries though?
They’re only half the battle 🙃
The other half is learning how to delegate intentionally — with systems that support your goals, not add to your workload.
That’s exactly what we’ll cover in our next newsletter and blog issue.
Subscribe now so you don’t miss the practical, future-focused tips to build sustainable delegation systems that actually work.
Ready to step out of that darn hamster wheel?
Watch the replay of our webinar on Understanding Needs & Boundaries as an Empowered Leader and access a ton of additional resources.
A reframe on personal needs
The exact scripts to communicate boundaries without friction
How to stay consistent when people push back
A tool to map your top “energy leaks” and fix them
Boundaries aren’t about saying “no.” They’re about saying “yes” to what matters most: leading with purpose.
You can think of boundary-setting as a muscle you need to train. Don’t get discouraged and most importantly, give yourself some grace if you’re quickly falling back to old habits. If you think it’s hard, you’re right. It’s one of the hardest thing I’ve had to overcome myself and I’m not going to lie, I feel like I’m still on the journey although I’ve been practicing for years now. And what kept me going is the small wins. Don’t expect a quick transformation. Heck… this is an issue most of us carry since childhood so be patient with yourself and don’t give up.
And as you now know, delegation is the big sister of boundary-setting. If you want some tips and tricks on how to delegate effectively, make sure to sign up to our newsletter and / or grab our free delegation starter kit.