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Work-Life Harmony: Enjoy Your Life and Family More Because of (Not in Spite Of) Your Work

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Amazon.com: Work-Life Harmony: Enjoy Your Life and Family More Because of (Not in Spite Of) Your Work eBook : Botma, Grant: Kindle Store

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Welcome to It's About Time, a podcast about work, life and balance. Around here, we believe that busy is *not* a badge of honor, and that success and stress don't have to go hand in hand. Each week, host Anna Dearmon Kornick shares time management tips, productivity strategies and real-life advice to help YOU make the most of your time. From setting goals and staying focused, to making time for your family and self-care, Anna answers your toughest questions so you can stop spinning your wheels and start getting things done. Life is messy, so Anna doesn't hold back from sharing stories of personal struggle alongside the successes. In addition to deep-dive how-to episodes with valuable takeaways that you can start implementing today, Anna interviews other go-getters to find out how they juggle careers, businesses, family, personal development, travel and more. If you're ready to step away from the overwhelm and spend your time on what matters most, you're in the right place.

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It's About Time | Time Management & Productivity for Work Life & Balance

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Welcome to It's About Time, a podcast about work, life and balance. Around here, we believe that busy is *not* a badge of honor, and that success and stress don't have to go hand in hand. Each week, host Anna Dearmon Kornick shares time management tips, productivity strategies and real-life advice to help YOU make the most of your time.

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Work-Life Balance Is a Cycle, Not an Achievement

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Research has definitively shown that overwork isn’t good for employees or their companies — and yet, in practice, it can be hard to overcome unhealthy work habits and reach a more sustainable work-life balance. To explore what it takes for busy professionals to make a change for the better, the auth…

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Is 'Work Life Balance' a Myth? (Do This Instead)

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Don't Quit Your Day Job: The 6 Mindshifts You Need to Rise and Thrive at Work

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Don't Quit Your Day Job: The 6 Mindshifts You Need to Rise and Thrive at Work - Kindle edition by Knox, Aliza, Paris, Wendy. Download it once and read it on your Kindle device, PC, phones or tablets.

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I'm Brent Haydey with One Wave Life. Calm Waters is a podcast all about living a life of meaning and experiencing success that really matters. Join me as I talk with business owners, executives, and many others on their path of work-life balance, meaningful and profitable contribution, and being able to fully live their ideal lives. Hear their powerfully inspiring stories of how they faced wave after wave of overwhelm, overwork, imbalance, and burnout to rise up and harness the power of those waves and ride them towards the calm waters of a rewarding life steeped in feelings of success, clarity, fulfillment, joy, freedom, and purpose. Bookmark this page or FOLLOW now on Apple, Spotify, or Google Podcasts so you don't miss an episode. Begin to experience the success that matters most to you at work and in life!

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Calm Waters | The Work-Life Balance Podcast

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I'm Brent Haydey with One Wave Life. Calm Waters is a podcast all about living a life of meaning and experiencing success that really matters. Join me as I talk with business owners, executives, and many others on their path of work-life balance, meaningful and profitable contribution, and being able to fully live their ideal lives.

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Thanks to remote work, super-smart tech, and more flexible schedules, a distinct divide between your professional and personal lives may feel next to impossible, these days.

But a healthy work-life balance doesn't involve a perfect, 50/50 split - or any kind of numbers, for that matter.

"We don't have personal lives and professional lives. We have one life with many roles and facets," explains Sally Anne Carroll, a life and career reinvention coach and author of the book " Reinvent Your Reality: A Positively Practical Guide to Revitalizing Your Life & Work."

Carroll notes that having a good work-life balance "means showing up for the various parts of your life in the way that you want to show up, and that no one area has taken control to the detriment of the rest of your life."

With so much fluidity, how do you know when things are amiss?

You might have trouble meeting important obligations, feel as if you can't keep up, or tend to overwork, Carroll says.

According to Rebecca Phillips, a licensed professional counselor and owner of Mend Modern Therapy, your work-life balance may need some tweaking if:

you're experiencing difficulties in your relationships

you've become negative, cynical, irritable, or resentful

you're emotionally, physically, or mentally exhausted

You also might feel out-of-sorts, overwhelmed, or constantly pulled in many different directions, says Shira Miller, a certified executive coach and author of " Free and Clear: Get Unstuck and Live the Life You Want."

Any of these signs hit a bit close to home? The 12 tips below can help you carve out a meaningful, fulfilling work-life balance, on your own terms.

Before you start making changes, it's important to remember that a good work-life balance is "highly individual," says Carroll.

"What feels balanced to a young professional without family or team responsibilities will be different than what feels balanced to a high-level executive leading a large company or to a working mother with children," she says.

In other words, focus on your own roles, responsibilities, and goals.

Work-life balance is "about being in integrity with your values and the responsibilities you choose to take on," says Carroll. So consider reflecting on what's important, essential, and nonnegotiable to you.

What are your values? What experiences, habits, and relationships fulfill you? When you pause and close your eyes, what kind of life do you picture?

After identifying your overarching values and ideal life, consider how they translate into your everyday routine.

Maybe for you, balance involves:

working out most mornings

picking your kids up from school on time every day

taking the whole weekend off

having slower, no-tech evenings

taking a monthly 2-day retreat by yourself

Once you've narrowed down those essentials, you can start to explore the steps you need to take to live out your values on a daily, weekly, and monthly basis.

Think about how you currently spend your time in your various roles. You might find it helpful to track your time for a week or two to better understand where the hours and minutes of each day go.

Then ask yourself:

What tasks can I delegate to someone else (like a co-worker, helping professional, partner, or child)?

What tasks can I skip altogether?

What tasks can I spend less time on?

Once you've outlined your daily priorities, a good next step involves reflecting on whether you can make any changes at work to help your ideal balance become a reality.

Perhaps you can:

start work an hour later a few days a week to take your child to school

leave an hour earlier to make their 4 p.m. soccer practice

take a longer lunch once a week to drive your mom to her doctor's appointment

work slightly longer days 4 days a week

work from home once or twice a week

It never hurts to ask your supervisor about your options instead of assuming nothing can be done. They may not be able to accommodate every request, but there's always the chance they can meet you in the middle.

Building a fulfilling life requires energy. And, as you might already know, you'll generally feel better when you can give energy to your most important roles.

You can honor your energy in several ways. For starters, says Phillips, pay attention to your body. When do you feel most alert and ready to tackle your responsibilities?

If you have some flexibility, prioritize the most important tasks when you're at that energetic peak. Then try to rest when your energy naturally takes a nosedive.

Also, identify habits, activities, and people that drain your energy. For example, says Phillips, you might have a friend who loves to gossip while you carpool to work. But the negativity puts a cloud over your whole morning. Instead, you might start spending your commute listening to music that boosts your mood.

Not sure how to start identifying energy drains? Take a day or two to jot down how you feel during and after each of your daily activities.

Whether you're going into work or working from home, you may benefit from creating stricter boundaries around your job. This way, you won't feel like you're constantly "at work."

Plus, your mind and body can genuinely relax and recharge (or at least refocus, if your full household isn't exactly the paragon of calm).

Naama Zusman, a certified health coach and licensed career coach, shares these examples of helpful boundaries:

Delete email and work-related apps from your phone.

Use an app to block work email and apps during non-working hours.

Put your laptop in a drawer at the end of the workday.

Have a separate work phone, and turn it off at the end of each workday.

Create different email accounts for work and personal communication.

If you don't set a distinct end to your workday, you might feel stuck in work mode even when you stop working for the day.

To minimize stress and ensure you don't bring negativity home, even if "home" is simply a different room or table, Zusman recommends having a transition ritual. This ritual is simply something that represents the end of the workday and the transition to the next part of your day, Zusman explains.

Your ritual can be as brief or elaborate as you like. A few example rituals include:

changing into comfortable clothes

lighting a candle

taking a short walk

making a cup of tea

cuddling with a pet

checking in with your family

"Schedule your well-being," recommends Miller.

Along with your work meetings and tasks, block off time for anything that supports your emotional, mental, and physical well-being.

For example, you might put these activities in your planner:

Try to protect these wellness breaks the same way you would any work-related appointments.

Do you take advantage of your vacation days and PTO? According to 2018 survey from the United States Travel Association, more than half of Americans didn't use their paid vacation days.

Not taking time off can quickly lead to burnout and make you feel as if all you ever do is work.

When you get sick, take the day off - completely - without logging into your work email or trying to file a report, says Jill Duffy, a writer and author of the book " The Everything Guide to Remote Work."

Taking a sick day or several is tougher for independent workers, like freelancers and small business owners, "but running yourself down doesn't pay off in the long run either," points out Duffy.

These 12 signs suggest it's past time to take a break.

Your work-life balance can take a hit when you have a hard time concentrating and completing tasks, which can happen all too easily when working from home.

Up your productivity, suggests Duffy, by:

setting a timer for 25 to 50 minutes for a single task

writing down any distracting thoughts that come up so you can address them later

taking a short break after each focused spurt

You might assume you need to reach a point of crisis in order to work with a therapist. But therapists can be an excellent resource when it comes to creating a healthy work-life balance.

A therapist can help you identify specific things that might make your life fulfilling and outline steps to help get you there, explains Phillips.

Specifically, she says, therapists can support you in:

setting short and long-term goals

identifying obstacles to achieving a better balance

creating boundaries around time

increasing your motivation

staying accountable to the changes you'd like to make

Here's how to find the right therapist for you.

A good work-life balance will take a different shape for every person.

Ultimately, the key lies in figuring out what a meaningful, fulfilling life involves for you. Then check with your job and schedule to see what tangible changes you can make - even the tiniest tweaks can go a long way toward helping you feel more fulfilled.

Remember, your work-life balance will often shift as you adopt new roles and retire old ones. So check in with yourself regularly to make sure you prioritize what's important to you. These check-ins can offer space to reflect on what needs adjusting and explore resources that can help you make those changes.
Margarita Tartakovsky, MS, has been writing for Psych Central and other websites for more than a decade on a wide range of topics. She's the author of the mental health journal "Vibe Check: Be Your Best You" (Sterling Teen). She's especially passionate about helping readers feel less alone and overwhelmed and more empowered. You can connect with Margarita on LinkedIn, or check out her writing at her website.

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12 Steps to Your Ideal Work-Life Balance

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Thanks to remote work, super-smart tech, and more flexible schedules, a distinct divide between your professional and personal lives may feel next to impossible, these days. But a healthy work-life balance doesn't involve a perfect, 50/50 split - or any kind of numbers, for that matter. "We don't have personal lives and professional lives.

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Patty McCord: 4 lessons the pandemic taught us about work, life and balance | TED

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business & economics / careers / general

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The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich

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The New York Times bestselling author of The 4-Hour Body shows readers how to live more and work less, now with more than 100 pages of new, cutting-edge content.Forget the old concept of retirement and the rest of the deferred-life plan-there is no need to wait and every reason not to, espe...

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make time: how to focus on what matters every day

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Make Time: How to Focus on What Matters Every Day

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Make Time: How to Focus on What Matters Every Day [Knapp, Jake, Zeratsky, John] on Amazon.com. *FREE* shipping on qualifying offers. Make Time: How to Focus on What Matters Every Day

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how to balance your life: everyday tips for simpler living and lasting harmony

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self-help / self-management / stress management

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harmony; inner peace; yoga; managing stress; work life balance; inspiration; healthy diet; healthy lifestyle; mindfulness; me time; self-care; self care; happiness; finding happiness; balancing your life

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How To Balance Your Life: Everyday Tips for Simpler Living and Lasting Harmony

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Amazon.com: How To Balance Your Life: Everyday Tips for Simpler Living and Lasting Harmony (9781786857767): James, Robin: Books

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off balance: getting beyond the work-life balance myth to personal and professional satisfaction

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self-esteem and positive mental attitude

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Off Balance: Getting Beyond the Work-Life Balance Myth to Personal and Professional Satisfaction

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Off Balance: Getting Beyond the Work-Life Balance Myth to Personal and Professional Satisfaction [Kelly, Matthew] on Amazon.com. *FREE* shipping on qualifying offers. Off Balance: Getting Beyond the Work-Life Balance Myth to Personal and Professional Satisfaction

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life matters: creating a dynamic balance of work

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Life Matters: Creating a dynamic balance of work, family, time, & money

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Life Matters: Creating a dynamic balance of work, family, time, & money [Merrill, A. Roger, Merrill, Rebecca] on Amazon.com. *FREE* shipping on qualifying offers. Life Matters: Creating a dynamic balance of work, family, time, & money

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Enough: True Measures of Money, Business, and Life

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Enough: True Measures of Money, Business, and Life [Bogle, John C., Clinton, President Bill] on Amazon.com. *FREE* shipping on qualifying offers. Enough: True Measures of Money, Business, and Life

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24/6: The Power of Unplugging One Day a Week

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24/6: The Power of Unplugging One Day a Week [Shlain, Tiffany] on Amazon.com. *FREE* shipping on qualifying offers. 24/6: The Power of Unplugging One Day a Week

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live more?: critical analysis of the work-life boundary (critical perspectives on work and organisations)

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Work Less, Live More?: Critical Analysis of the Work-Life Boundary (Critical Perspectives on Work and Organisations)

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Amazon.com: Work Less, Live More?: Critical Analysis of the Work-Life Boundary (Critical Perspectives on Work and Organisations) (9780230535602): Warhurst, Chris, Eikhof, Doris Ruth, Haunschild, Axel: Books

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If you've been searching for that elusive work-life balance oasis, or if you've ever described yourself as "super-busy," this book is for you. There is a way for you to feel more fulfillment and ease in all parts of your life: health, work, relationships, and home. But you won't find it by trying to "balance" your time. For over a decade, Denise has been lighting the way for corporate humans, showing them simple steps to reducing overwhelm and achieving profound fulfillment in all areas of their lives.

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oHow to say no with grace, not guilt-and build better relationships, results, and relationships in the process.

oHow to sleep better, no matter what you've tried in the past.

oHow to build relationships that help you be your best.

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work-life brilliance: tools to break stress and create the life and health you crave

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self-help / self-management / stress management

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Work-Life Brilliance: Tools to Break Stress and Create the Life and Health You Crave

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Work-Life Brilliance: Tools to Break Stress and Create the Life and Health You Crave - Kindle edition by Green, Denise R., Scott, Susan. Download it once and read it on your Kindle device, PC, phones or tablets. Use features like bookmarks, note taking and highlighting while reading Work-Life Brilliance: Tools to Break Stress and Create the Life and Health You Crave.

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With so many of us torn between juggling heavy workloads, managing relationships and family responsibilities, and squeezing in outside interests, it's no surprise that more than one in four Americans describe themselves as "super stressed." And that's not balanced-or healthy.

In our rush to "get it all done" at the office and at home, it's easy to forget that as our stress levels spike, our productivity plummets. Stress can zap our concentration, make us irritable or depressed, and harm our personal and professional relationships.

Over time, stress also weakens our immune systems, and makes us susceptible to a variety of ailments from colds to backaches to heart disease. The newest research shows that chronic stress can actually double our risk of having a heart attack. That statistic alone is enough to raise your blood pressure!

While we all need a certain amount of stress to spur us on and help us perform at our best, the key to managing stress lies in that one magic word: balance. Not only is achieving a healthy work/life balance an attainable goal but workers and businesses alike see the rewards. When workers are balanced and happy, they are more productive, take fewer sick days, and are more likely to stay in their jobs.

Here are a few practical steps we can all take to loosen the grip that stress has on us and win back the balance in our lives. Read on and reap the benefits.

At Work

Set manageable goals each day. Being able to meet priorities helps us feel a sense of accomplishment and control. The latest research shows that the more control we have over our work, the less stressed we get. So be realistic about workloads and deadlines. Make a "to do" list, and take care of important tasks first and eliminate unessential ones. Ask for help when necessary.

Be efficient with your time at work. When we procrastinate, the task often grows in our minds until it seems insurmountable. So when you face a big project at work or home, start by dividing it into smaller tasks. Complete the first one before moving on to the next. Give yourself small rewards upon each completion, whether it's a five minute break or a walk to the coffee shop. If you feel overwhelmed by routines that seem unnecessary, tell your boss. The less time you spend doing busy work or procrastinating, the more time you can spend productively, or with friends or family.

Ask for flexibility. Flex time and telecommuting are quickly becoming established as necessities in today's business world, and many companies are drafting work/life policies. If yo u ask , they might allow you to work flexible hours or from home a day a week. Research shows that employees who work flexible schedules are more productive and loyal to their employers.

Take five. Taking a break at work isn't only acceptable, it's often encouraged by many employers. Small breaks at work-or on any project-will help clear your head, and improve your ability to deal with stress and make good decisions when you jump back into the grind.

Tune in. Listen to your favorite music at work to foster concentration, reduce stress and anxiety, and stimulate creativity. Studies dating back more than 30 years show the benefits of music in everyday life, including lowered blood pressure. Be sure to wear headphones on the job, and then pump up the volume-and your productivity.

Communicate effectively. Be honest with colleagues or your boss when you feel you're in a bind. Chances are, you're not alone. But don't just complain-suggest practical alternatives. Looking at a situation from someone else's viewpoint can also reduce your stress. In a tense situation, either rethink your strategy or stand your ground, calmly and rationally. Make allowances for other opinions, and compromise. Retreat before you lose control, and allow time for all involved to cool off. You'll be better equipped to handle the problem constructively later.

Give yourself a break. No one's perfect! Allow yourself to be human and just do the best you can.

At Home

Unplug. The same technology that makes it so easy for workers to do their jobs flexibly can also burn us out if we use them 24/7. By all means, make yourself available-especially if you've earned the right to "flex" your hours-but recognize the need for personal time, too.

Divide and conquer. Make sure responsibilities at home are evenly distributed and clearly outlined-you'll avoid confusion and problems later.

Don't over commit. Do you feel stressed when you just glance at your calendar? If you're overscheduled with activities, learn to say," no." Shed the superman/superwoman urge!

Get support. Chatting with friends and family can be important to your success at home-or at work-and can even improve your health. People with stronger support systems have more aggressive immune responses to illnesses than those who lack such support.

Take advantage of your company's Employee Assistance Program (EAP). Many organizations offer resources through an EAP, which can save you precious time by providing guidance on issues like where to find a daycare center and caretaking for an elderly parent, as well as referrals to mental health and other services.

Stay active. Aside from its well-known physical benefits, regular exercise reduces stress, depression and anxiety, and enables people to better cope with adversity, according to researchers. It'll also boost your immune system and keep you out of the doctor's office. Make time in your schedule for the gym or to take a walk during lunch-and have some fun!

Treat your body right. Being in good shape physically increases your tolerance to stress and reduces sick days. Eat right, exercise and get adequate rest. Don't rely on drugs, alcohol or cigarettes to cope with stress; they'll only lead to more problems.

Get help if you need it. Don't let stress stand in the way of your health and happiness. If you are persistently overwhelmed, it may be time to seek help from a mental health professional. Asking for help is not a sign of weakness-taking care of yourself is a sign of strength.

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With so many of us torn between juggling heavy workloads, managing relationships and family responsibilities, and squeezing in outside interests, it's no surprise that more than one in four Americans describe themselves as "super stressed." And that's not balanced-or healthy.

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In brief

To improve your work-life balance, consider what times of day you work best, and factor in your personal needs.

Try scheduling your time in advance and having a conversation with your supervisor to ensure you are both on the same page.

Recognize the symptoms of burnout, and set boundaries for yourself around work. Try blocking out your time and communicating with your supervisor about expectations for when you should be working.

If you are struggling to find balance, have a conversation with your loved ones and take a closer look at the division of labor in your household.

Feeling overworked? You are not alone. The Organization for Economic Cooperation and Development's 2020 Better Life Index found that the U.S. ranks 30th out of 40 countries in terms of time devoted to leisure and personal care. With fewer Americans commuting to workplaces during the coronavirus pandemic, many are using that time to work even more, leadingsome to feel burned out. In a September survey of 310 organizations by the Conference Board, 46% of respondents said their work-life balance had decreased. Achieving a balance between your working hours and home life may seem unattainable, but consultants, burnout management coaches and work-life researchers say there are steps you can take to help make the most of your days.

Reassess your understanding of work-life balance.

Instead of thinking of work and life as opposite weights on a scale, we should think of work as a part of life, says Eric M. Bailey, chief executive of Bailey Strategic Innovation Group and author of "The Cure for Stupidity: Using Brain Science to Explain Irrational Behavior at Work." Mr. Bailey, who earned a master's degree in leadership and organizational development from Saint Louis University, says his former graduate-school professor, Matthew Grawitch, encouraged him to use an alternative phrase to work-life balance. He uses "work-life, home-life integration" instead. "So we're really talking about the integration between ourselves at work and then ourselves at home," Mr. Bailey says. Dr. Grawitch uses the term "work-life interface" for this concept. "It focuses on the idea that every single one of us has a limited amount of resources," he says. Thinking this way can help people to try to "figure out what is the best way to allow the elements of our lives to work together so that we're getting the best out of all of it that we can," says Dr. Grawitch.

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To improve your work-life balance, consider what times of day you work best, and factor in your personal needs. Try scheduling your time in advance and having a conversation with your supervisor to ensure you are both on the same page. Recognize the symptoms of burnout, and set boundaries for yourself around work.

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Getting enough sleep to be healthy and productive at work

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Beat burnout by making more time for the activities and people that matter most to you.
From the WebMD Archives

If you're finding it more challenging than ever to juggle the demands of your job and the rest of your life, you're not alone.

Many people are putting in extra hours, or using their smartphones to be on call when they're not physically at work.

"A lot of people are having a more difficult time finding balance in their lives because there have been cutbacks or layoffs where they work. They're afraid it may happen to them, so they're putting in more hours," says psychologist Robert Brooks, PhD, co-author of The Power of Resilience: Achieving Balance, Confidence, and Personal Strength in Your Life.

"But even if you don't have much control over the hours you have to work, you can ask yourself: In what other ways am I bringing greater enjoyment into my life?" Brooks says. "Focus your time and attention on things you can control."

Here are five ways to bring a little more balance to your daily routine:

1. Build downtime into your schedule.

When you plan your week, make it a point to schedule time with your family and friends, and activities that help you recharge.

If a date night with your spouse or a softball game with friends is on your calendar, you'll have something to look forward to and an extra incentive to manage your time well so you don't have to cancel.

"It helps to be proactive about scheduling," says Laura Stack, a productivity expert in Denver and author of SuperCompetent: The Six Keys to Perform at Your Productive Best. "When I go out with my girlfriends, we all whip out our cell phones and put another girls' night out on the calendar for 1 month later."

Stack also plans an activity with her family, like going to a movie or the park, every Sunday afternoon. "We do this because if there's nothing on the schedule, time tends to get frittered away and the weekend may end without us spending quality time together," she says.

Michael Neithardt, an actor and television commercial producer in New York City, wakes up 3 hours before he has to leave for work so he can go for a run and spend some time with his wife and baby.

"A lot of my friends tend to wake up, shower, and go straight to work. And they often complain about having no time to do anything," hesays."I find that if I can get those 3 hours in the morning, I have a more productive and peaceful workday. I can sure tell the difference when I don't."

Continued

2. Drop activities that sap your time or energy.

"Many people waste their time on activities or people that add no value -- for example, spending too much time at work with a colleague who is constantly venting and gossiping," says Marilyn Puder-York, PhD, a psychologist and executive coach in New York and Connecticut.

Her advice: Take stock of activities that don't enhance your career or personal life, and minimize the time you spend on them.

You may even be able to leave work earlier if you make a conscious effort to limit the time you spend on the web and social media sites, making personal calls, or checking your bank balance. "We often get sucked into these habits that are making us much less efficient without realizing it," Stack says.

3. Rethink your errands.

Consider whether you can outsource any of your time-consuming household chores or errands.

Could you order your groceries online and have them delivered? Hire a kid down the street to mow your lawn? Have your dry cleaning picked up and dropped off at your home or office? Order your stamps online so you don't have to go to the post office? Even if you're on a tight budget, you may discover that the time you'll save will make it worth it.

Stack also suggests trading services with friends. Offer to do tasks that you enjoy or that you were planning to do anyway.

"You could exchange gardening services for babysitting services," Stack says. "If you like to cook, you could prepare and freeze a couple of meals and give them to a friend in exchange for wrapping your holiday gifts."

4. Get moving.

It's hard to make time for exercise when you have a jam-packed schedule, but it may ultimately help you get more done by boosting your energy level and ability to concentrate.

"Research shows exercise can help you to be more alert," Brooks says. "And I've noticed that when I don't exercise because I'm trying to squeeze in another half hour of writing, I don't feel as alert."

Samantha Harris, a lawyer who works for a nonprofit organization in Philadelphia,goes to her gym 2 or 3 mornings a week before her family wakes up. "It's been a real boost in terms of the way I feel for the rest of the day," she says. "I feel like my head is clearer and I've had a little time to myself."

Continued

5. Remember that a little relaxation goes a long way.

Don't assume that you need to make big changes to bring more balance to your life. Brooks recommends setting realistic goals, like leaving the office earlier 1 night per week.

"Slowly build more activities into your schedule that are important to you," he says. "Maybe you can start by spending an hour a week on your hobby of carpentry, or planning a weekend getaway with your spouse once a year."

Even during a hectic day, you can take 10 or 15 minutes to do something that will recharge your batteries. "Take a bath, read a trashy novel, go for a walk, or listen to music," Stack says. "You have to make a little time for the things that ignite your joy."

Sources

SOURCES:

Robert Brooks, PhD, psychologist; co-author, The Power of Resilience: Achieving Balance, Confidence, and Personal Strength in Your Life.

Laura Stack, president, The Productivity Pro, Inc., Denver; author, SuperCompetent: The Six Keys to Perform at Your Productive Best.

Marilyn Puder-York, PhD, psychologist and executive coach.

News Release, University of Georgia Office of Public Affairs.

Hillman, C. Nature Reviews Neuroscience, January 2008.

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Beat burnout by making more time for the activities and people that matter most to you. From the WebMD Archives If you're finding it more challenging than ever to juggle the demands of your job and the rest of your life, you're not alone.

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If you're often finding yourself overwhelmed by your to-do list, your obligations, and all the hats you wear in your career and at home, listen and learn as Host Erik FIsher talks with real people who implement practical productivity strategies in their professional and personal lives. We explore all aspects of productivity, including getting the right work done, getting good work done, and the true end goal of productivity: living a meaningful life. Learn how to choose the right projects, tasks, and goals in work and life. You'll be refreshed and inspired after hearing how others fail and succeed at daily productivity and be inspired and instructed on how to move forward yourself.

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If you're often finding yourself overwhelmed by your to-do list, your obligations, and all the hats you wear in your career and at home, listen and learn as Host Erik FIsher talks with real people who implement practical productivity strategies in their professional and personal lives.

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Mike & Ben explore work-life balance, entrepreneurship, productivity, and more as they try to suss out the secrets to finding happiness amidst the daily grind.

Mike & Ben explore work-life balance, entrepreneurship, productivity, and more as they try to suss out the secrets to finding happiness amidst the daily grind.

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Mike & Ben explore work-life balance, entrepreneurship, productivity, and more as they try to suss out the secrets to finding happiness amidst the daily grind. Mike & Ben explore work-life balance, entrepreneurship, productivity, and more as they try to suss out the secrets to finding happiness amidst the daily grind.

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workingWELL with Border Free Media is a podcast for business owners and entrepreneurs who want to achieve work life balance. Join storytellers Kristen Kellogg, Aida Mollenkamp and industry experts as they bring you content creation tips, digital marketing ideas, small business strategies and the tools to balance it all so you can leave you workingWELL.

workingWELL with Border Free Media is a podcast for business owners and entrepreneurs who want to achieve work life balance. Join storytellers Kristen Kellogg, Aida Mollenkamp and industry experts as they bring you content creation tips, digital marketing ideas, small business strategies and the tools to balance it all so you can leave you workingWELL.

One Episode In & Loving It

Just listened to the entrepreneur archetype and I can't wait to listen to more!! I really want wellness to have a larger space in business so I'm so excited a podcast like this exists!

Can't wait!

Can't wait for more! Thanks so much for the positive messages and encouragement!

Just what I need rn!

I'm making a lot of transitions at this moment as I go from taking my business from a side hustle to full time and this podcast is helping me think about things I prob would've otehrwise skipped over. Thanks so much!

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‎workingWELL with Border Free Media is a podcast for business owners and entrepreneurs who want to achieve work life balance. Join storytellers Kristen Kellogg, Aida Mollenkamp and industry experts as they bring you content creation tips, digital marketing ideas, small business strategies and the too...

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‎Work and Life with Stew Friedman on Apple Podcasts

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‎Welcome to the Work and Life Podcast with Stew Friedman -- bestselling author, celebrated professor at The Wharton School, and founder of Wharton's Work/Life Integration Project. Stew is widely recognized as the world's foremost authority on cultivating leadership from the point of view of the whole...

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What is work-life balance?

In short, work-life balance is the state of equilibrium where a person equally prioritizes the demands of one's career and the demands of one's personal life. Many people seek work-life balance, but it's not always easy to achieve. Some of the common reasons that lead to a poor work-life balance include:

Increased responsibilities at work

Working longer hours

Increased responsibilities at home

Having children

It's important to work toward reaching and maintaining a healthy equilibrium between your personal and professional life. A good work-life balance, said Chris Chancey, career expert and CEO of Amplio Recruiting, has numerous positive effects, including stress reduction, a lower risk of burnout and a greater sense of well-being. This benefits both employees and employers.

"Employers who are committed to providing environments that support work-life balance for their employees can save on costs, experience fewer cases of absenteeism, and enjoy a more loyal and productive workforce," said Chancey. Employers that offer options such as telecommuting or flexible work schedules can help employees have a better work-life balance.

How can you improve work-life balance?

Improving your work-life balance means making an effort to find the best way to spend your time so you thrive at the office and at home.

When creating a schedule that works for you, think about the best way to achieve balance at work and in your personal life. Chancey said that work-life balance is less about dividing the hours in your day evenly between work and personal life and more about having the flexibility to get things done in your professional life while still having time and energy to enjoy your personal life. There may be some days where you work longer hours so you have time later in the week to enjoy other activities.

Here are eight tips for creating a better work-life balance.

1. Accept that there is no 'perfect' work-life balance.

When you hear "work-life balance," you probably imagine having an extremely productive day at work, and leaving early to spend the other half of the day with friends and family. While this may seem ideal, it is not always possible.

Don't strive for the perfect schedule; strive for a realistic one. Some days, you might focus more on work, while other days you might have more time and energy to pursue your hobbies or spend time with your loved ones. Balance is achieved over time, not each day.

"It is important to remain fluid and constantly assess where you are [versus] your goals and priorities," said Heather Monahan, bestselling author and founder of the career mentoring group Boss In Heels. "At times, your children may need you, and other times, you may need to travel for work, but allowing yourself to remain open to redirecting and assessing your needs on any day is key in finding balance."

2. Find a job that you love.

Although work is an expected societal norm, your career shouldn't be miserable. If you hate what you do, you aren't going to be happy, plain and simple. You don't need to love every aspect of your job, but it needs to be exciting enough that you don't dread getting out of bed every morning.

Monahan recommended finding a job that you are so passionate about you would do it for free. "If your job is draining you and you are finding it difficult to do the things you love outside of work, something is wrong," said Monahan. "You may be working in a toxic environment, for a toxic person, or doing a job that you truly don't love. If this is the case, it is time to find a new job."

3. Prioritize your health.

Your overall physical, emotional and mental health should be your main concern. If you struggle with anxiety or depression and think therapy would benefit you, fit those sessions into your schedule, even if you have to leave work early or ditch your evening spin class. If you are battling a chronic illness, don't be afraid to call in sick on rough days. Overworking yourself prevents you from getting better, possibly causing you to take more days off in the future.

"Prioritizing your health first and foremost will make you a better employee and person," said Monahan. "You will miss less work, and when you are there, you will be happier and more productive."

Prioritizing your health doesn't have to consist of radical or extreme activities. It can be as simple as daily meditation or exercise.

4. Don't be afraid to unplug.

Cutting ties with the outside world from time to time allows us to recover from weekly stress and gives us space for other thoughts and ideas to emerge. Unplugging can mean something simple like practicing transit meditation on your daily commute instead of checking work emails.

Monahan said when she used to travel with her boss for work, she'd look over to find him reading a novel while she would be doing something work-related.

"I didn't understand at the time that he was giving himself a break and decompressing while I was leading myself to a potential burnout," said Monahan.

Now, Monahan practices the same tactics. She reiterated that taking a break to unwind is critical to success and will help you feel more energized and productive when you're on the clock.

5. Take a vacation.

Sometimes, truly unplugging means taking vacation time and shutting off work completely for a while. Whether your vacation consists of a one-day staycation or a two-week trip to Bali, it's important to take time off to physically and mentally recharge.

According to a State of American Vacation study conducted by the U.S. Travel Association, 55 percent of employees reported having unused vacation days left over at the end of the year. Employees are often worried that taking time off will disrupt the workflow, and they will be met with a backlog of work when they return. This fear should not restrict you from taking a much-needed break.

"The truth is, there is no nobility in not taking well-deserved time away from work; the benefits of taking a day off far outweigh the downsides," said Chancey. "With proper planning, you can take time away without worrying about burdening your colleagues or contending with a huge workload when you return."

6. Make time for yourself and your loved ones.

While your job is important, it shouldn't be your entire life. You were an individual before taking this position, and you should prioritize the activities or hobbies that make you happy. Chancey said that achieving work-life balance requires deliberate action.

"If you do not firmly plan for personal time, you will never have time to do other things outside of work," said Chancey. "No matter how hectic your schedule might be, you ultimately have control of your time and life."

When planning time with your loved ones, create a calendar for romantic and family dates. It may seem weird to plan one-on-one time with someone you live with, but it will ensure that you spend quality time with them without work-life conflict. Just because work keeps you busy doesn't mean you should neglect personal relationships.

"Realize that no one at your company is going to love you or appreciate you the way your loved ones do," said Monahan. "Also [remember] that everyone is replaceable at work, and no matter how important you think your job is, the company will not miss a beat tomorrow if you are gone."

7. Set boundaries and work hours.

Set boundaries for yourself and your colleagues to avoid burnout. When you leave the office, avoid thinking about upcoming projects or answering company emails. Consider having a separate computer or phone for work so you can shut it off when you clock out. If that isn't possible, use separate browsers, emails or filters for your work and personal platforms.

Additionally, Chancey recommended setting specific work hours. "Whether you work away from home or at home, it is important to determine when you will work and when you will stop working; otherwise, you might find yourself answering work-related emails late at night, during vacations or on weekends off," said Chancey.

Chancey advised notifying team members and your manager about boundaries beyond which you cannot be accessible because you are engaged in personal activities. This will help to ensure that they understand and respect your workplace limits and that they don't create unrealistic expectations.

8. Set goals and priorities (and stick to them).

Set achievable goals by implementing time-management strategies, analyzing your to-do list and cutting out tasks that have little value.

Pay attention to when your most productive work time is, and block that time off for your most important work-related activities. Avoid checking your emails and phone every few minutes, as those are major time-wasting tasks that derail your attention and productivity. Structuring your day can increase productivity at work, which can result in more free time to relax outside of work.

How does a flexible workplace help you achieve work-life balance?

Those who do maintain a successful balance between their professional and personal lives often point to their flexible work arrangements. Recent research found that over the past several years, many employers have allowed workers greater flexibility both with their schedule and where they work, a trend that has increased following the COVID-19 pandemic.

"It is clear that employers continue to struggle with fewer resources for benefits that incur a direct cost," said Ken Matos, global director of customer people science at Culture Amp. "However, they have made it a priority to grant employees access to a wider variety of benefits that fit their individual and family needs and that improve their health and well-being."

Flexibility can pay off for employers in the long run. "As we look ahead, it is clear that in order to remain competitive, employers must find ways to offer flexible work options if they want to attract and retain top talent," said Hank Jackson, former president and CEO of the Society for Human Resource Management.

"Work-life balance will mean different things to different people because, after all, we all have different life commitments," said Chancey. "In our always-on world, balance is a very personal thing, and only you can decide the lifestyle that suits you best."

The key is finding a flexible arrangement that works for your own individual needs. A FlexJobs study found that 87 percent of employees said that being given the option of working from home positively affected their work-life balance.

Beyond working remotely, other options such as flex time, mental health days, reduced hours or a compressed work schedule might be appropriate. Figure out what will best help and communicate your needs to your employer.

Why is work-life balance important?

The goal of a healthy work-life balance is to succeed at work and at the same time lead a fulfilling personal life. If an imbalance exists and too much of your time and energy is devoted to work, it will lead to negative consequences in almost every area of your life.

Here are some reasons why it is important to achieve a good work-life balance.

It impacts your mental health.

Stress in the workplace is unavoidable, but if you are dedicating too much time to work and don't have enough time to unwind, stress can become unmanageable, negatively affecting your mental health. And, if you are overwhelmed at work, you probably don't have enough time to deal with your responsibilities at home, which only exacerbates the problem.

A Mental Health America and FlexJobs study found that 76 percent of people said workplace stress negatively impacts their mental health, leading to challenges like depression and anxiety. But they found that having flexible work options, an indicator of good work-life balance, results in employees reporting better mental health. In fact, those who don't have flexibility were twice as likely to say that they have poor mental health.

It impacts your physical health.

Apart from impacting mental health, the stress caused by a work-life imbalance can also lead to a variety of physical health issues. A CDC report on stress at work notes that demanding jobs can result in a host of problems, such as cardiovascular disease as well as musculoskeletal and psychological disorders. The report also notes that there is some evidence that work-related stress might be a factor in ulcers, cancer and impaired immune function.

A healthy work-life balance not only reduces stress, which can help prevent disease, but it also allows you to prioritize your health by making time to exercise and eat a healthy diet.

It impacts your job performance.

A poor work-life balance has serious consequences for your health, but spending too much time and energy on work can actually negatively affect your work performance. Mind Share Partners' 2021 Mental Health at Work report noted that, due to stress and other work-related mental health issues, employees are only performing at around 72 percent of their full capacity. On top of that, they are missing around eight days of work a year because of mental health issues.

But, a 2021 study in the Kansas Journal of Medicine found that employer efforts to reduce stress and increase employee psychological well-being lead to higher performance. Since working overtime won't make you more productive, it's important to focus on how you work, not how many hours you spend. Working with your employer to find flexible arrangements that allow for a better work-life balance will help make you a more productive and more valuable employee.

It impacts your relationships.

It may seem obvious, but a work-life imbalance will cause problems outside of the workplace. A recent UKG survey noted that 71 percent of people said that work stress affects their home life and 62 percent said it negatively impacts their relationships. If you are stressed by work and spending too much time on it, you won't have the adequate time or emotional capacity to dedicate to your loved ones.

Finding a positive work-life balance will allow you to spend time with the people you care about. And not being overwhelmed by work means you'll be able to fully be present in the moment and enjoy that time with friends and family. The goal is to be more than just a good employee; it is to be a well-rounded individual with an enriching life in and out of the workplace.

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How to Improve Your Work-Life Balance - businessnewsdaily.com

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A healthy work-life balance can improve your physical, emotional and mental health. Bring balance to your life by implementing these eight techniques.

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12 tips to improve your work-life balance 

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What is work-life balance, and how can you achieve it?

Work-life balance is a key part of self-care when juggling the responsibilities of your workday, home life, and relationships with your family members and other loved ones.

Let's explore the benefits (for individuals and organizations) of working toward a better work-life balance. We'll also look at some practical tips for improving it.

What is a work-life balance?

Work-life balance is a term that makes intuitive sense to many of us but can be elusive to achieve.

We all know the feeling when demands are piling up on one side of the work-life scale and dominating our days. You may also know the feeling of unfulfilled dreams and desires on the other side of the scale.

They slowly drag people into a vague feeling of discontent and disengagement.

With that said, how can you manage your time and energy in a way that leaves you feeling fulfilled and engaged as a whole human being? What can allow you to show up as your best self and avoid mental exhaustion?

Work-life balance is often used to describe a trade-off. You balance the time spent on work projects versus time spent with family, friends, and personal interests.

It can also refer to the level of flexibility team members feel they have. For instance, is it possible for you to integrate your work with your personal demands? Can you respond as needs arise? To what extent do work and personal priorities interfere with one another?

According to Gallup's Women in America report, work-life balance encompasses everything that goes into a well-lived life. The report suggests that many women view life and work holistically. As a result, they look for employers who can encourage and support them as people, not just as employees.

The challenge of reconciling work-life balance has been around for centuries. Reformers in the early 1900s advocated for fair labor standards at a time when people routinely worked more than 100 hours a week.

But the term work-life balance wasn't coined until the 1980s. The women's liberation movement used it to describe the challenges faced by working women with families.

Today, work-life balance has expanded to include all genders. It's also broader than just families.

The idea includes concepts such as:

With technology, many professional work cultures and expectations have changed. The result: a more integrated, and fuzzier, relationship between "work" and "personal" time.

No wonder this concept is so difficult when we try to establish (or reestablish) it for ourselves.

What are the benefits of having work-life balance?

The benefits of work-life balance are far-reaching and extend to both you and your company.

Fewer health issues

According to the Mayo Clinic, overwork and long hours can have several consequences on people. These consequences can include:

Fatigue. This negatively impacts focus and productivity. Your professional reputation can suffer if you're making mistakes or forgetting commitments.

Poor health. This is a result of both stress and neglecting healthy habits. Stress can affect medical conditions and increases the possibility of substance misuse.

Negative impacts on relationships. This is due to neglect. This undermines one of your major support pillars as a social being.

Additionally, people who work three to four hours of overtime h ave a 60% h ighe r risk of heart-related problems compared to those who don't work overtime. Moreover, working any overtime is associated with poorer perceived general health.

Consistently working overtime is also associated with:

Increased neck and muscle discomfort

Higher on-the-job injury rates

Unhealthy weight gain

Increased likelihood of smoking

Higher rates of alcohol consumption

Higher productivity

Too much time spent working is directly correlated to a loss of productivity and effectiveness.

Stanford researchers found that after employees work 50 hours or more, their output falls dramatically. It nearly plummets after 55 hours. These researchers also found that workers who reach 70 hours a week don't produce anything more with the additional 15 hours.

Conversely, when we're feeling supported and engaged, our physiology responds with a happy soup of neurochemicals. They make us feel more connected, creative, energized, and collaborative.

These effects of feeling supported all directly benefit you and your employer.

Fewer burnouts

Burnout is a form of mental exhaustion. It can be a sign that your health at work isn't ideal.

According to Jacinta M. Jiménez, PsyD, there's a risk of burnout whenever the job environment and the employee don't match. She describes six person-job mismatches that research has identified as contributing to burnout.

These include:

Work overload: when job demands exceed human limits.

Too little control over work: due to rigid policies, micromanagement, or chaotic job conditions.

Values conflict: where the requirements of the job conflict with one's personal principles and values.

When your work and life balance with one another in harmony, burnout isn't as much of a concern. However, depending on your work environment, overwork and burnout have the potential to creep back in if you don't pay attention. And although it's possible to fix burnout, it isn't an easy task.

More mindfulness

Mindfulness is the ability to maintain your awareness and focus on what you're doing at any given moment. One example of this is mindful breathing. However, achieving mindfulness is difficult. Especially if you're distracted by other obligations and concerns.

Mindfulness is also difficult when you're expected to be multitasking at work.

While working, you can achieve more mindfulness when you're given the flexibility to manage your personal obligations while you accomplish your share of the workload. And, of course, it's crucial that you get the support of your team when you need it.

What are the most common causes of poor work-life balance?

More than a quart er of full-time empl oyees glo bally say it's become more difficult to balance work and family in the last five years. The most common causes were:

Increased expenses without an increase in salary. 1/3 of employees cited this as their top challenge to maintaining a work-life balance.

Increased responsibilities at work. About half of millennials and Gen X participants cited additional work responsibilities as a leading cause of poor work-life balance.

Increased responsibility at home. More than 40% of millennials and Gen X participants said more responsibility at home, such as caring for children and aging relatives, made it more challenging to balance work and personal life.

Working longer hours. Almost half (46%) of managers work more than 40 hours each week, and 40% say their hours have increased over the past five years.

Having children. Over a quarter (26%) of millennials said they are working more after having a child. 50% of women and 22% of men took a career break after having a child.

12 tips to improve your work-life balance

It's one thing to talk about work-life balance. It's another to achieve it.

Here are 12 practical tips for improving your sense of balance at work and at home.

Improving work-life balance at work

First, let's look at some ways you can improve your work-life balance in the workplace.
1. Learn to say "no"
Learning how to say no can be one of the hardest soft skills for any dedicated professional to learn and put into practice. But it's an important part of setting boundaries.

To start, you must first assess the typical demands of your day and learn to articulate and prioritize what you have on your plate.

A great tool to use for this exercise is the Eisenhower Matrix. (Hint: If you're finding everything falling into the "Urgent-Important" quadrant, try this clever hack).

It can be helpful to recognize that saying "no" to things that are less of a priority frees up time and energy to say "yes" and attend to other things that are important to you.

2. Take breaks

Even a 30-second microbreak can:

It's especially important to be mindful of this when you're working from home.

MIT senior lecturer Robert Pozen recommends taking a break every 75-90 minutes for 15 minutes. This will allow your brain to consolidate and retain learning.

A study by The Energy Project found people naturally go from full focus to physiological fatigue every 90 minutes.
3. Use your lunch break
If you have a lunch break at your place of work, it's your right to use it.

This means you shouldn't be expected to always eat at your desk and work through lunch.

You can take this time to enjoy your meal mindfully. You can also do short meditations or breathing exercises if your stress levels are high or experience chronic stress.
4. Ask for flexibility
Having open, honest conversations about your needs and those of your employer and team can lead to productive solutions.

Those can include flextime, a compressed workweek schedule, job sharing, and other creative options.
5. Prioritize your health
Recognizing the importance of maintaining your physical health, emotional well-being, and mental fitness is the first step to making it a priority in your life.

Use the concept of habit stacking to build simple, supportive actions into your day. Consider habits like:
6. Practice self-compassion
One of the most important ways to achieve a sense of work-life balance is to let go of perfectionism.

The approach of perfectionism may have brought some success during school and early career. But the stress it causes accumulates over time. The strain on our system and emotional resources increases as our responsibilities increase.

It's important to recognize that life isn't always easy. Everyone struggles, and you aren't always going to get it "right." Recognizing this truth allows you to create a shift toward a more compassionate growth-and-learning approach to work and life. This can help to support a sense of balance.

It can also provide an inspiring model for others who also need to hear this message.

Improving work-life balance at home

Now, let's look at some ways you can improve your work-life balance at home.
7. Communicate boundaries so you can truly unplug
Set and communicate your work hours to your colleagues and customers so that you have clear boundaries. This should include when you'll work and when you won't be available to respond.

One simple way to achieve this is to set up an autoresponder to alert those who contact you via email that you are offline. This message can also let them know when you'll respond.

This removes the pressure to keep checking work emails.

Consider setting up a system for key stakeholders to contact you in a true emergency so you can rest, knowing you're not missing something critical.
8. Invest in relationships
Lack of strong relationships increases the risk of premature death from all causes by 50%. That's nearly as harmful as smoking 15 cigarettes a day.

On the flip side, solid connections and social support can improve health and increase longevity.

Make sure to spend your time nurturing relationships that matter to you. If you took the previous steps to unplug, then you'll be able to give more attention to the people you spend your time with.
9. Make space in your schedule for family time
Block out some time that's devoted entirely to your family.

For this to work, everyone in your family needs to make this time a priority. Make sure you're all on the same page. You all need to decide to take the necessary steps to carve this time out.

You can also set this time apart to call family members or other loved ones who live far away.
10. Prioritize quality time
Rather than spreading yourself so thin that nothing feels satisfying, identify what's truly important to you.

A values exercise, or exploring your Ikigai, can be helpful ways to clarify and articulate this for yourself. Based on what you learn, take an honest look at how you spend your personal time. Which activities and relationships are life-enhancing and which are soul-sucking?

With this information in hand, define for yourself where you'll devote your time. Make sure to prioritize high-value relationships and activities.

Don't forget that one of those relationships is with yourself! When you have downtime, allow yourself to enjoy that quality time for yourself to re-energize.
11. Start small
Healthier behaviors can support your sense of personal well-being. These could be behaviors like staying active and or improving your eating habits. But those habits can be difficult to establish.

Who hasn't experienced the New Year's resolution that peters out by mid-February? Motivation alone isn't enough to drive behavior change.

The other key ingredients for success are the ability to do the behavior and a dependable reminder that prompts us to do it. According to Tiny Habits author BJ Fogg, one way to succeed is to make something so simple and so tiny that you have no excuse not to do it. You'll be able to do it even when you're in a rush, if you're sick, or when you're distracted.
12. Ask for help
High-achieving professionals are often guilty of taking everything on themselves. They don't want to "bother" anyone by asking for help.

Sometimes this is tied to identity ("I'm supposed to be the one who has it all together") or feelings of obligation ("Who else will do it if I don't?").

Instead, consider that asking for help gives other people the gift of giving - and being part of a solution and support system. This builds the benefits of mutual relationships for all involved.

Make healthy work-life balance a priority

Creating work-life balance and integration is an ongoing and fluid process. You'll constantly be learning and adapting as your interests and circumstances change over time. It'll require honing key skills, like time management skills.

Let it be fun! And don't forget to periodically revisit your priorities to see what's changed. You'll want to assess whether your priorities continue to line up with how you're spending your time and energy.

Working with a BetterUp coach can help you align your priorities and achieve a work-life balance. Get a custom demo to see how it can work for you.

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Understanding Work-Life Balance: What It Is (And Isn't)

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A good work-life balance is important for your well-being and quality of life. Learn how you can improve your work-life balance using these 12 steps.

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Work Life Balance - How to Balance Between Work and Your Personal life

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Nigel Marsh: How to make work-life balance work

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Work-life balance, says Nigel Marsh, is too important to be left in the hands of your employer. Marsh lays out an ideal day balanced between family time, personal time and productivity -- and offers some stirring encouragement to make it happen.

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No matter what you call the perpetual challenge of work-life balance (having it all, work-life integration, save-me-now-please), you often have to sacrifice something to make it all work. Much of the time, making it work comes down to your priorities and productivity. If you need inspiration, motivation, or a new way of thinking, these five TED Talks cover it all. Watch, learn, and leave feeling like a master of your time.
1. "Work-Life Balance: Balancing Time or Balancing Identity?" by Michelle Ryan
Have you ever wondered why work-life balance is always geared toward women instead of men? Ryan, a Professor of Social and Organizational Psychology, has researched this topic extensively to uncover if women really do just have an innate sense to seek out work-life balance, or if there is something more complex going on. Be prepared for another look into the differences between men and women when it comes to work and ambition.
2. "How to Make Work-Life Balance Work" by Nigel Marsh
As an author and marketer (he's the man behind Fit, Fifty and Fired-Up and Fat, Forty and Fired), Marsh believes that it's up to you to balance your own life, not your employer. "If you don't design your life, someone else will design it for you, and you may just not like their idea of balance," he says. But the important thing he stresses is that you only need to take small steps to see a big change.
3. "The Happy Secret to Better" by Shawn Achor
This TED Talk has nearly 10 million views, so it's clear Achor, author of The Happiness Advantage, is on to something with his happiness theories. In our culture, happiness is equated with success. Success leads to happiness, right? Anchor says wrong. Instead, he says it's all about your outlook on happiness and success, so be prepared to end this talk with a more positive one than when you started.
4. "Why Work Doesn't Happen at Work" by Jason Fried
This biggest question that Fried, co-founder of Basecamp, poses is: Why does it seem like the best place to get work done isn't actually in the office? When you ask people where they go to be productive, responses are typically a coffee shop, kitchen table, or even a front porch-it's never their desk as work. So why is this the case? Watch the video to hear Fried's two main perpetrators.
5. "Can We 'Have it All'?" by Anne-Marie Slaughter
Back in 2012, Slaughter, a public policy expert, came out with a controversial theory that women can't have it all-not because of ability, but because of gender bias that still exists. In her TED Talk two years later on the same topic, Slaughter discussed how changes in work culture and social norms could lead toward equality for all, but both women and men have to be committed. Get ready to be challenged and informed at the same time.

Want more? Try these strategies to manage an "always" on workplace, and check out these 10 strategies to achieve work / life balance.
Photo: Youtube / TED

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5 TED Talks You Must Watch on Work-Life Balance

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No matter what you call the perpetual challenge of work-life balance (having it all, work-life integration, save-me-now-please), you often have to sacrifice something to make it all work. Much of the time, making it work comes down to your priorities and productivity.

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10 Minute Recognition Actions for Leaders | Terryberry

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Terryberry proudly specializes in employee recognition programs with high-quality, custom employee appreciation products, worker recognition awards, lapel pins, rings, plaques and retirement gifts for your business or company. Our programs and products provide you with creative ways to reward achievements and loyalty, recognize years of service, and motivate employees.

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Summary

A good work-life balance

How do I know if my work-life balance is unhealthy?

Helping yourself

How your workplace can help

A good work-life balance

A healthy work-life balance will mean different things to us all. It's not so much about splitting your time 50/50 between work and leisure but making sure you feel fulfilled and content in both areas of your life. A healthy balance could be:

meeting your deadlines at work while still having time for friends and hobbies

having enough time to sleep properly and eat well

not worrying about work when you're at home.

This can be challenging if, for example, we also have caring responsibilities, a demanding boss or health difficulties.

How do I know if my work-life balance is unhealthy?

It can be easy to normalise working long hours or being under extreme stress, especially if we've been doing it for a long time or all our colleagues are in the same boat. Our assumptions and habits around work can become deep-rooted unless we take a step back once in a while.

It's not always possible to make changes at work: if you're on a zero-hours contract, you might not feel comfortable speaking up, for instance, or you might need to work long hours to earn enough money to pay your bills. But for those who can make changes, recent research, Work-life balance is a cycle, not an achievement, suggests regularly checking your work-life balance by following five steps.

1. Pause. Ask yourself: what's currently causing me stress or unhappiness? How is that affecting my work and personal life? What am I prioritising? What am I losing out on? We often don't take the time to reflect on work until there's a major life event, such as the birth of a child or the loss of someone close to us. But just pausing and thinking about your priorities can help you discover whether the way you're living and working is right for you

2. Pay attention to your feelings. Now you're more aware of your current situation, how does it make you feel? Are you fulfilled and happy or angry and resentful? Being aware of your feelings can help you decide which changes you want to make

3. Reprioritise. Think about what needs to change. For example, you might want to ask yourself if working long hours is worth losing out on family time or whether working weekends is worth losing out on your social life

4. Consider your alternatives. Is there anything at work you can change to meet your new priorities?

5. Make changes. Maybe that's asking for flexible hours, making sure you use all your annual leave or not checking your emails at the weekend, for example

Helping yourself

There are steps you can take to improve your work-life balance.

It can be difficult or impossible to stand up for yourself at work if you're precariously employed or worried about losing your job. Make sure you know your rights and see if any of our tips feel safe for you to try:

Understand your rights at work. Citizens Advice has information on contracts, working hours, sick pay, parental leave and more. For example, if you have a disability (which can include mental and physical conditions), your employer might have a duty to make reasonable adjustments. This could include changes to your working hours.

Speak up when the expectations and demands of work are too much. Your manager and employer need to know where the pressures lie in order to address them.

Try to 'work smart, not long'. This involves prioritising - allowing yourself a certain amount of time per task - and trying not to get caught up in less productive activities such as unstructured meetings.

Take proper breaks at work. For example, take at least half an hour for lunch and get out of the workplace if you can. You're legally entitled to certain breaks during the day and working week: Gov.uk has more information.

Try to draw a line between work and home. If you work from home, try to keep to a routine, make a dedicated workspace and switch off when the working day is over. The NHS website has more tips on working from home.

Work-related stress can seriously affect your mental health. Our page on stress has ideas to reduce it, for example, through exercise, eating well or supportive friendships.

If work makes you feel you don't have quality time for your partner or friends, read Relate's tips on realigning your work-life balance. They include scheduling time together, getting help with chores and childcare and making every second count if you don't have much spare time.

Keep track of your working hours over weeks or months rather than days. This will give you a better picture of your work-life balance. Factor in hours spent worrying or thinking about work, too - they're a good indicator of work-related stress. If possible, assess your work-life balance with your colleagues and management staff. The more visible the process, the more likely it is to have an effect.

You could also download our guide on How to manage and reduce stress. It looks at how stress impacts your life and how to deal with it and includes 101 of our supporters' tips on how to reduce stress.

How your workplace can help

Finding a balance shouldn't just be down to you. Your manager and workplace also play a role. They should:

encourage a culture of openness so you can speak up if you're under too much pressure

train managers to spot stress and poor work-life balance

offer flexible and remote working where possible

encourage breaks, whether that's during the working day or by using annual leave

regularly review your workload to make sure it's achievable

give you time off to volunteer

increase support for parents and carers, so they're not forced to leave

allow you to attend counselling and support services during working hours as they would for other medical appointments

encourage stress-relieving activities such as lunchtime exercise or relaxation classes

ask employees what would improve their work-life balance

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Work-life balance - how do I know if my work-life balance is unhealthy, helping yourself, how your workplace can help.