I know only too well how it feels to never switch off from work. That’s why the subject of work/life balance is probably the topic I am most passionate about.
Is your brain constantly ticking after-hours about all the myriad tasks you need to complete? Do you find yourself answering work-related emails and phone calls on weekends as if you’re on the job 24-7? If you answered yes to either of these questions, you are lacking work/life balance.
Here are five highly do-able steps you can take to ensure work and the other areas of your life co-exist harmoniously:
Set Realistic Goals & Manage Your Time Carefully
Think of your top priorities, including family time, exercise, etc. When I say top priorities, I’m not including the tasks at work that may seem pressing. I always say we’re human beings first and employees/employers second. As long as you are clear on what’s truly important to you, everything else will follow.
Goals have a place in both our work and personal lives. They can range from a straightforward goal to finish a set of tasks to more complex goals to realise a lifelong dream.
Setting a goal helps you measure your progress because you always have a fixed endpoint or benchmark to compare with. With something to work towards, you also stop procrastinating. A constant reminder takes up residence in your mind because you want to complete your undertaking. Since you want to reach the finish line, you’ll be more focused on your priorities. You’ll adjust your schedule to stay on track so your time will be spent in more worthwhile activities.
At work, agree only to realistic deadlines and carefully assess your workload. If your duties are expanding to the point where you’re overwhelmed, have a frank discussion your supervisor, offering suggestions of alternative solutions. Studies show that when we feel that our work is under control, we feel less stressed. On the other hand, when we feel like we’re behind and we stay late to catch up on work we miss out on spending time with family and friends, we may skip a proper meal and eat fast food, and we move less – we sit staring at the computer for longer and we’re too tired to exercise.
How we manage our time is directly linked to our health and well-being.
Boundaries
Firm boundaries are absolutely essential if you want to keep everything in balance, starting with having a clear delineation for working hours vs. personal time.
Goals are intertwined with setting boundaries because if you’re goal-driven it is more likely you’ll avoid anything that distracts you from achieving your objectives.
Even more importantly, your personal boundaries are critical if you want to take care of your mental, emotional and physical needs. As most of us know first-hand, when we feel stressed or depressed, we tend to eat unhealthy comfort foods and don’t have the energy or motivation to exercise.
It’s up to you set the tone for your personal and professional relationships. Calmly ask for what you want or expect from others. Are you willing to tolerate belittling comments, manipulation or being taken for granted? If you aren’t, then you need to make your position clear to the relevant people.
Healthy interpersonal interactions are based on mutual respect and compassion. When you insist on being treated in a dignified manner, you earn respect and are engaging in an important form of self-care. But note, consistency is key if you expect people to take you seriously.
Don’t Overcommit
Most people will tell you they wonder where how time flies as fast as it does nowadays. 24 hours just doesn’t seem to be enough to get everything done. The truth is the determining factor is how much you have on your plate.
Some individuals thrive in fast-paced environments and they’ll tell you they work better under pressure, but for others round-the-clock demands spell burnout.
You need to figure out what works best for you. Building on the first two steps in this process of achieving balance, you’ve already identified your priorities, the areas where your time is best spent.
The only thing left is to learn to say “no”.
If one look at your to-do list at work makes you feel stressed, you may need to review with your supervisor any duties that are not in your job description or could be more efficiently handled by someone else.
If a co-worker asks you for a ride home on a Friday evening and while you’re en route she says she wants to pick up “a few things” from the supermarket, get some fast food to take home and make a “quick” stop by her sister to collect something, that’s just downright unreasonable.
In other instances, you may not want to seem anti-social but when you’re invited to an event you know you’re just too tired or you have too much do. A simple “Thanks for invitation, but I have too much scheduled for this weekend already,” does the trick.
However you do it, guard up for your precious time because taking on more than you can handle at work or home is never a good idea.
Take a Break
It has been proven that breaks increase productivity and creativity. Many people can’t figure out why they feel drained all the time. One of the potential reasons is that it is literally exhausting to work non-stop. If you habitually sit at your desk hammering away at various tasks for an entire eight-hour work day with infrequent bathroom breaks, never stopping to chat with colleagues or get out the office for lunch, it’s not only bad for your physical health, it’s detrimental to your mind.
Many employers now recognise the importance of encouraging their staff members to pause and clear their minds so they can resume work feeling refreshed.
Outside of work, hobbies, recreational activities and personal passions help to keep you centred and stress-free. Play is serious business. Schedule self-care activities as if they are appointments because they are just as important as getting to a meeting at work on time.
Is your job more important to you than taking care of yourself?
Come on, give it a rest.
Get Active and Eat Well
It is said that you don’t stop moving from growing old, you grow old from stopping moving.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. Examples of aerobic activity include walking, running, dancing and swimming. Research shows that this level of aerobic activity or 75 minutes of vigorous activity (or an equivalent combination of the two) each week consistently reduces the risk of many of the chronic diseases that are prevalent in Barbados.
The benefits are numerous. They include stress relief, boosting your immune system, more energy, lower blood pressure, raised levels of good cholesterol, improved blood flow (circulation), more restful sleep, weight control and prevention of bone loss that can lead to osteoporosis. This translates to fewer medical expenses and interventions.
Even a little physical activity to start is better than none, and you can increase you exercising time or intensity bit by bit. Find activities that best fit your personality and lifestyle, add healthy eating habits and you can live better and longer.
It’s is easier than you might think – start by moving more and sitting less.
Final Bit of Advice
Don’t try to make all these changes all at once – Rome wasn’t built in one day. Remember it’s a step-by-step process. First determine what’s most important to you and set your goals and your schedule accordingly. Set clear boundaries so there’s a cut-off point for everything, don’t put too much on your plate, take frequent breaks, eat healthy and get physically active. It’s time to reclaim your life so you can be balanced, productive and happy.
More food for thought:
