How to Achieve More Work-Life Balance
It’s 10 PM, and you’re still hunched over your laptop, your eyes straining from staring at the screen all day. Your phone vibrates with messages you haven’t had time to answer, and your dinner is cold on the kitchen counter.
You’re running on coffee and adrenaline, trying to keep up with endless work demands. You can’t remember the last time you had a moment to relax or spend quality time with your family and friends. You’re burnt out and overwhelmed, and still feeling like you’re always one step behind.
Now, imagine a different scenario. It’s 6 PM, and you just wrapped up your work for the day. You feel accomplished and ready to unwind. You have dinner with your family, share stories about your day, and then take a walk in the evening. You have time for hobbies, exercise, and even a book before bed. You wake up the next day feeling refreshed and ready to tackle new challenges.
Do you see the huge difference between these 2 scenarios? Same person, but a completely different life. This is the power of achieving a healthy work-life balance.
According to a study by the World Health Organization (WHO), people working over 55 hours per week had 17% higher risk of dying from heart disease and 35% higher risk for stroke versus those working a 40-hour work week.
Overworked employees are 2.4 times more likely to experience symptoms of depression than those with a better work-life balance, as reported by the Mental Health Foundation.
But is work-life balance even possible?
Practical Steps to Achieve Work/-Life Balance
1. Set Clear Boundaries
The first step to achieving balance is setting clear boundaries between work and personal time. Make a realistic schedule that includes specific work hours and stick to it. Let your colleagues and clients know your availability. When work hours are over, turn off work notifications and focus on your personal life.
Consider leaving your work phone and computer in another room once you are off. Having this complete separation helps you to be more present and engaged in both areas of your life.
2. Take Care of Yourself
Taking care of yourself will look different for everyone. It can include break time, hobbies and extracurricular activities, and healthy habits. Schedule regular breaks throughout your day to rest and recharge. Even if it’s just a 10-minute break outside.
Remember once upon a time when you had a hobby? Make time for activities that you love and that help you relax, whether it’s reading, gardening, or simply talking with a friend.
Never underestimate the power of prioritizing sleep, healthy eating, and exercise. When you take care of your body and mind, you’re better equipped to handle the demands of work and life.
3. Learn to Say No
I hate to break it to you, but you’re human, and you have a “maximum capacity”. It’s so important to recognize your limits. If you’re constantly saying “yes” to additional work or social commitments, you’ll quickly become overwhelmed. Practice saying “no” to tasks or events that don’t align with your priorities or that you simply don’t have the capacity to handle. This allows you to focus on what truly matters and prevents you from getting burnt out.
4. Delegate and Ask for Help
You don’t have to do everything yourself. Delegate tasks both at work and at home. If you’re feeling overwhelmed, it’s okay to ask for help. In fact, asking for help can actually make room for other people to grow and shine. Ask for help from colleagues, friends, or family members. When you share the responsibilities of life, you might feel a bit lighter and find some time for you to focus on other important areas of your life.
5. Practice Mindfulness
Mindfulness is a powerful tool to help you stay grounded and reduce stress. Take a few minutes each day to practice deep breathing, meditation, or simply being present in the moment without being judgmental of your thoughts, emotions and actions. Just noticing what you see and taking it in as information.
If you don’t know where to start with mindfulness, go outside and identify and focus on one item from each of your senses. For example, one thing you can see, one thing you can touch, one thing you can smell, etc.
Recognize When You Need Support
As a therapist, I understand the importance of work-life balance and am here to support you in achieving it. You don’t need a mental health diagnosis to seek help. I’ll help you work to develop new skills and strategies for living a healthy, fulfilled, and balanced life.
Finding work-life balance is a journey, but with the right support and strategies, it’s possible. When you do this, you might find that you’re even more productive.
Take the first step today and start living a more balanced and joyful life.
If you need support, I’m here to help. Schedule a phone consultation to find out how therapy can help.
