Have you ever replied to a late-night message just to keep the peace or taken a call on your day off because you felt you had to? In today’s solo episode of the Able to Care Podcast, Andy Baker explores the toll of being “always on” — and why saying no might just be the most powerful act of self-care.

From WhatsApp work groups to 24/7 notifications, our phones are blurring the line between support and burnout. Whether you’re a parent, teacher, or carer, this episode gives you practical strategies to set boundaries, reclaim your downtime, and build a culture that respects rest.

This episode is proudly sponsored by Carers Card UK – the UK’s number one carers card providing support, recognition and exclusive discounts.

Whether you're a paid or unpaid carer, enjoy:

Discounts on gyms, days out, clothing, glasses & more

A wellbeing hub and Carers Circle community app

An emergency ID card you can carry with pride

👉 Order yours today: carerscarduk.co.uk/promocode/abletocare

Dopamine Nation by Dr. Anna Lembke

www.ablehub.uk – free wellbeing tools & resources for caregivers

Andy Baker’s Book: Targeting the Positive with Behaviours That Challenge

Digital boundaries aren’t optional — they’re essential. Constant availability chips away at wellbeing, empathy, and connection.

Model what you expect. Children, teams, and peers follow what they see, not what they’re told.

Unplug with purpose. Creating tech-free zones and curfews helps rebuild clarity, peace and presence.

[00:00] – Welcome: The danger of being “always on”

[01:00] – Sponsor Message: Carers Card UK

[01:56] – Digital Boundaries: Why this matters now more than ever

[03:30] – How tech affects your stress, dopamine and burnout

[05:00] – Examples from schools, care homes, and parenting

[06:17] – The emotional toll: Empathy, guilt and over-identification

[07:00] – 6 Practical tips to reclaim your peace

[08:42] – Boundaries at home and work: Lead by example

[09:10] – One small step to start today

[09:34] – Final thoughts: Rest isn’t a luxury, it’s a necessity

If you’re a teacher checking emails at bedtime, a carer replying to shift rotas on your day off, or a parent glued to notifications while trying to be present — this episode is for you. Andy shares relatable stories and actionable strategies to help you protect your time, mental health and relationships. Let’s normalise rest in a world that never stops.

📲 Instagram: @AbleTraining

Please share with colleagues, friends, or family who may be struggling to set digital boundaries.

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