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Comdira
The Observatory
Exercise12 minOccupationalCompassion

The kind boundary

Saying no, leaving on time or putting the phone away in the evening, without being harsh with yourself or apologizing for being human.

The path

How it works

  1. The boundary you keep stepping overWriteList
  2. The apology reflexWriteChoose
  3. The boundary as care, not conflictWrite
  4. One sentence without sorryWrite
Most of us have a boundary we know is there, but which we keep stepping over, again and again, because it feels kinder to everyone else.

Exercise in 4 steps, about 12 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.

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The evidence

Why does it work?

Self-compassion also includes self-protection, setting boundaries to ease your own burden, and in studies it is linked to lower burnout and more sustainable engagement. Neff (2003); Neff & Germer (2013).

Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.

More places

Read more

Exercise6 min

Digital sunset

Set a time when screens go off an hour before bed, decide what you do instead, and put your phone out of reach.

Session6 min

A clear end to the workday

A short transition ritual that helps you switch out of work mode before the rest of the evening begins

Exercise15 min

Setting boundaries

See where work eats time that was yours, set a concrete rule — like no emails after six — and hold it when it is tested.