How do you recommend one establish boundaries in the office?

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I've started off with letting someone know "I don't appreciate..." whatever the transgression may be. But that's for relatively minor stuff, like "I don't appreciate you humming Coldplay songs next to my desk." For more serious things, you just have to find a graceful way to draw the line. I say graceful because it's usually best to handle these things politely. But depending on what the issue is, comporting oneself in a polite manner may not be a big consideration.

Say no when things are too much to add to your plate and someone asks you to do something extra. Keep private details to yourself (if you want) and don't ask potentially invasive or too intimate of questions of your coworkers. Book out personal time on your calendar so that nobody can interrupt your flow

I would keep personal details out of normal conversations. Be approachable and ask questions but keep those things you want private to yourself.

If people from other departments ask you to do something, reply with "you'll have to discuss that with my manager." This sets proper work boundaries and allows your manager to be made aware of what is being asked of you elsewhere. Be careful not to overuse this one but it puts the difficult conversations on others.

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