How to Stop Energy Leaks at Work: Setting Digital Boundaries to Protect Your Focus

Ever feel like you’ve been at your computer all day but got absolutely nothing accomplished? You know you were busy—you answered emails, responded to Slack messages, jumped in and out of meetings—but somehow, your to-do list is just as full as when you started.

I recently learned that once our focus is broken, it takes an average of 23 minutes to fully get back into the zone. That means every time we stop to check a Slack notification, reply to a quick email, or glance at our phones, we’re losing valuable time and energy.

It’s no wonder so many of us feel like we’re working more but getting less done in this digital age. For empaths, this constant pull on our attention isn’t just a productivity issue—it’s an energy drain. The good news? You don’t have to live in reaction mode. By setting strong digital boundaries, you can protect your focus, reclaim your energy, and actually get meaningful work done without burning out.

Why Digital Boundaries Matter for Empaths

As an empath, you naturally absorb energy—and that includes digital energy. Every unread email, Slack message, and “Hey, quick question” notification triggers your instinct to respond and engage. The problem is, this keeps you in a constant state of reactivity rather than intentional focus.

Over time, this leads to:

• Mental fatigue from constant context-switching

• Increased stress from feeling like you can never catch up

• Lower productivity because deep work requires uninterrupted time

• Emotional exhaustion from absorbing workplace stress through digital interactions

But here’s the thing: Being constantly available does not make you a better employee, business owner, or team player. It just makes you exhausted.

How to Set Digital Boundaries Without Feeling Guilty

1. Turn Off Non-Essential Notifications

Every notification is an energy leak. If your phone or laptop is constantly buzzing, you’re letting other people’s demands dictate your focus.

ACTION STEP: Go through your devices and turn off notifications for anything that doesn’t require an immediate response.

✔ Mute group chats that aren’t urgent.
✔ Disable Slack reactions (you don’t need to know every time someone ‘likes’ a message).
✔ Stop email alerts from newsletters and promotions—batch check them later.
✔ If possible, remove work notifications from your smartwatch to reduce constant distractions.

Less unnecessary noise = more clarity and energy.

2. Schedule Time Blocks for Email & Slack

One of the biggest energy drains is feeling like you need to respond immediately to every email or Slack message. But the reality? Most things can wait.

Instead of checking messages all day, batch your communication into set time blocks.

ACTION STEP: Try this schedule:
✔ Morning check-in (10 AM) – Review and respond to emails & Slack messages.
✔ Midday check-in (1 PM) – Address anything new and respond to urgent tasks.
✔ End-of-day check-in (4 PM) – Wrap up any final responses and close your inbox for the evening.

Extra credit: Set your Slack status to “Focusing – Will Check Messages at [Time]” so people know when to expect a response.

When you’re not constantly available, you stay in control of your time and energy rather than reacting all day.

3. Use ‘Do Not Disturb’ Mode for Deep Focus

Empaths need undisturbed time to do their best work. If your phone, laptop, or smartwatch is constantly buzzing, you’re never getting true mental space.

ACTION STEP: Set up Do Not Disturb (DND) mode during deep work sessions.

• On your computer: Turn on Focus Mode or Do Not Disturb (both Mac & Windows have this feature).

• On your phone: Set a custom Do Not Disturb schedule (e.g., no notifications from 9 AM–11 AM).

• On Slack: Set a custom status so people know when you’re unavailable.

If you feel guilty about being “unreachable,” remind yourself: Your best work happens when you’re focused, not when you’re constantly available.

4. Set a Digital Boundary for the End of Your Workday

One of the biggest mistakes empaths make? Not having a clear “work cutoff” time. Even after logging off, we keep checking emails, scrolling Slack, and staying mentally plugged in. This creates mental exhaustion and prevents true rest.

ACTION STEP: Try a work shutdown ritual to signal the end of your workday:
✔ Turn off work notifications after a certain time (e.g., 6 PM).
✔ Log out of email & Slack on your phone so you’re not tempted to check.
✔ Use an end-of-day reflection (e.g., write down three things you accomplished and set an intention for tomorrow).

Without a clear boundary, work energy bleeds into personal time, making it harder to recharge. By signing off intentionally, you create true separation between work and rest.

Final Thoughts:

Digital boundaries are an act of self-preservation. Your energy is precious—and the digital world will drain it if you let it. But you are in control! By turning off non-essential notifications, scheduling intentional check-in times, and prioritizing deep focus, you can create a work environment that supports your energy, your productivity, and your peace of mind.

Tired of Feeling Drained at Work?

If constant distractions, workplace overwhelm, or energy leaks are keeping you stuck, check out my 3-month 1:1 coaching container! It’s designed to help you set better boundaries, reclaim your focus, and show up more powerfully in your career or business—without burning out. I work with a limited number of clients to ensure personalized, high-impact support, so if you're ready to take control of your energy and start thriving at work, let’s talk!