It appears that whether one is working remotely or in the office, almost everyone faces challenges in achieving a work-life balance. Concerns surrounding the juggling of work and personal life have heightened, particularly among parents, in the aftermath of the pandemic.
The key to achieving work-life balance is understanding that it is a continuous journey. To be more precise, it should be referred to as “work-life balancing” because the task of finding your equilibrium is never truly complete. Both your work and personal life are subject to constant change, making it crucial to establish beneficial habits that enable you to maximize your professional and domestic spheres.
Work-Life Balance
The concept of work-life balance varies among individuals, and naturally, you aim to dedicate your full effort to your job. Nonetheless, in essence, work-life balance implies that you do not devote all of your waking hours either to work or contemplating work.
You allocate time for activities that bring you enjoyment, such as traveling, engaging in hobbies, or being with loved ones. Additionally, you reserve time for self-care, whether it involves maintaining your well-being or simply unwinding and relieving stress.
According to psychologist Amy Sullivan, PsyD, many people view their work as more than just work; it is a significant part of their values and they take pride in it. However, if work starts causing excessive stress that negatively impacts their health or relationships, it is important to analyze the source of this stress and find ways to effectively manage it. Sullivan stresses that, except for emergencies where a life is at stake, nothing should prioritize over one’s own well-being and relationships.
The importance of work-life balance
While hard work is highly valued in our culture, it is important not to allow your job to consume your entire life. It is acceptable (and essential) to prioritize self-care.
Experiencing excessive stress can negatively affect your health in various ways. It can cause high blood pressure, which can subsequently result in heart problems or muscle discomfort. Moreover, your immune system may be compromised, making you more susceptible to illnesses due to the detrimental effects of stress. Notably, a recent study conducted by the World Health Organization and the International Labour Organization revealed that individuals who work more than 55 hours per week face a higher likelihood of developing ischemic heart disease and stroke compared to those working 35-40 hours weekly.
When your work-life balance becomes unbalanced, you may also suffer from burnout, which is a state of extreme fatigue that causes even simple tasks to become overwhelming. Additionally, taking occasional breaks can improve your performance as an employee. It allows you to bring a new perspective to your work and your team.
1. Complete tasks in select time slots
To maximize productivity, it is beneficial to group similar tasks together and allocate a specific time each day to handle them, rather than attempting to multitask by constantly switching between tasks such as work, meetings, email, and other to-dos.
In order to rephrase the text below while maintaining the same meaning, you would think step by step and make sure not to add or remove any information. Here is an example: Original text: “The student studied hard for the exam and passed with flying colors.” Rephrased text: “By studying diligently, the student was able to pass the exam with excellent results.”
Make sure to access your email between 8 a.m. and 9 a.m.
Ans: Be available to receive phone calls between the hours of 9 a.m. and 12 p.m.
Make sure to allocate a specific time slot, specifically from 12 p.m. to 1 p.m., for having lunch and make sure to actually take that break for lunch.
From 1 p.m. to 3 p.m., check email and attend to phone calls.
From 3 p.m. to 5 p.m., complete tasks and plan tomorrow’s to-do list.
It can be challenging to refrain from immediately responding to every email upon receipt; however, you can enhance your concentration and reduce stressful workdays by grouping tasks together.
2. Complete small chores before you work
By completing tasks at home before work, you can create a sense of control over the day. Although there is no need to extensively clean your house every morning, accomplishing a few small tasks can give you a feeling of fulfillment for the rest of the day, regardless of what lies ahead.
Here are some examples of step-by-step rephrasing: Original text: “She ran to catch the bus, but she missed it.” Step 1: Despite her attempt to catch the bus, she failed to do so. Original text: “The book is on the table.” Step 1: The table is where the book can be found. Original text: “John studied all night for the exam.” Step 1: Throughout the night, John dedicated his time to studying for the exam.
Engaging in physical exercise.
• The act of tidying your bed.
The act of cleaning the kitchen.
Sending text messages to friends or family.
Preparing ingredients for dinner.
Prior to starting your workday, completing a few tasks on your personal to-do list can have a significant impact on reducing stress. This allows you to concentrate on your professional objectives rather than being preoccupied with the unwashed laundry in your washer.
3. Set boundaries so you can be present
Being fully present in each respective environment is a recommended approach for balancing work and home life. However, achieving this balance can prove challenging for professionals who also have a family. It is not uncommon to find oneself contemplating Halloween party treats for the children during work meetings or being tempted to peruse work emails during leisure time reserved for enjoying the latest Netflix series.
In order to be fully present in any situation, it is important to establish boundaries. One way to do this is by setting boundaries with friends and family, particularly if you are working remotely. Let them know your work hours and be comfortable explaining that you will contact them once you have finished working or during your designated break time.
While it may be enjoyable to occasionally work from your couch or bed, turning your living room into a permanent office can lead to increased stress. When you associate your comfortable space with your job, even during the weekends when you want to relax and watch a movie.
To solve this, create a dedicated office space that is separate from your sleeping or relaxing area. It doesn’t have to be a whole room, as even a designated table will suffice. The main goal is to have a specific place solely designated for work, regardless of whether it is just a short distance away from your bed to your office area.
When it comes to setting boundaries at work, it is important to proceed in a systematic manner. Make sure to clock out at the designated time and resist the temptation of checking work emails during the night. In case you find it challenging to establish boundaries, consider silencing work email notifications.
4. Be intentional about breaks
As a busy, high-achieving professional, it is important to remember that you are not a machine but a human being. Thus, taking breaks is crucial for optimal performance. Utilize all of the paid time off provided by your job. Even a simple staycation or a day dedicated to mental health can greatly improve your productivity.
Make sure to include breaks in your workday, including a designated lunch break that is treated as an important meeting. Additionally, taking brief 5-minute breaks throughout the day to stretch, socialize with colleagues, or be active is a beneficial practice. Despite seeming counterintuitive, stepping away from your computer during these breaks can rejuvenate your creativity and enhance productivity, so it’s crucial not to neglect them.
5. Conduct a daily review
Before going to bed each night, take the time to evaluate how your day unfolded. Consider your sentiments towards your work and your overall life. Assess if your requirements were fulfilled and if you experienced a sense of equilibrium throughout the day.
Rephrased: It’s important not to criticize yourself. Remember that you are only human and life is full of surprises. By reflecting on your day, you can create a plan to improve your balance in the future. Seek ways to lessen your workload, engage in mindfulness, and remove sources of stress.
6. Prioritize self-care
Begin by making the decision to allocate time specifically for exercise. Select and arrange for nourishing meals and allocate time for socializing with loved ones. Ensure that these activities are inflexible in your schedule. Keep in mind that self-care is not a privilege but a vital requirement.
7. Take a vacation — even if it’s a staycation
Make sure to use up any vacation days you have instead of letting them accumulate or carry over into the next year. It’s important to take time off, even if it’s for a mental health day where you relax and watch movies all day or for a Friday afternoon when you leave work early to meet friends for dinner. Taking occasional breaks is necessary for everyone.
8. Look for a new job
Sometimes, you may find that achieving work-life balance becomes unattainable in your current position. This could be due to a toxic work environment that disregards the importance of leisure time or a company culture that is not aligned with your personal values. In such instances, it is advisable to consider searching for a new job or alternatively, devising an exit strategy. Your well-being should be a priority.
9. Get professional help
If the stress is severely affecting your mental health, do not hesitate to seek help from a therapist. Numerous employers provide employee assistance programs that can link you with a mental health professional experienced in assisting individuals with stress management.
Signs your work-life balance needs a reset
You stop taking care of your body
You are staying awake until late at night or experiencing difficulty in staying asleep. You spend the entire day sitting without engaging in any physical exercise. Your meals primarily come from a vending machine or drive-thru window, or sometimes you skip meals altogether. You are troubled by a persistent pain or health issue but feel too busy to visit the doctor.
Your mental health is going downhill
Have you observed any indications of anxiety or depression? Are you experiencing feelings of anger or irritability? It is possible that you might also encounter feelings of dread, restlessness, hopelessness, panic attacks, mood swings, and potentially thoughts of suicide.
You just don’t care anymore
You no longer find meaning in your work. Your connection to colleagues or clients is lacking. You are only going through the motions without any concern for your job.
You feel incompetent
No matter the efforts made, it gives the impression of never meeting the expectations. One always seems to be falling behind, possibly leading to a decline in the quality of work. An ongoing worry persists regarding job performance, accompanied by a fear (yet perhaps a hidden fascination) of being terminated.
