26 Steps To Creating A Healthy Work-Life Balance
We all only have 24 hours a day. So, we cannot accomplish everything nor be everything to everyone. The big question is, how do you make time for what’s most important to you both personally and professionally? How do you manage your energy so that at the end of the day you feel as if your choices matched your priorities?
Some tips to help you on your way:
- Regularly (at least once a week), remind yourself of what’s most important to you. Family and friends? Robust physical health? Inner peace? Community? Sufficient savings for retirement and vacations? Something else? Once you’re clear on your personal values, you’re in a better position to budget your time and energy accordingly. Remember that since your priorities may change over the years, it’s helpful to check with yourself now and then regarding your current goals.
- Take at least a few minutes for meditation and quiet time each day, preferably in the early morning. Becoming internally quiet before you begin the day’s activities will help to settle your thoughts and calm your emotions. Then ask yourself what qualities you’d like to express today, even if you get nothing else done. Kindness? Patience? Courage? Tolerance? Try to remember your intentions as you move through the day’s projects.
- Choose your top three priorities for the day. These may be related to work or personal matters. What do you definitely need to take care of today?
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- Why are these items important to you? How will accomplishing them enrich your life?
- At the outset of a task, ask yourself: Does this activity or choice support the kind of life I’m trying to create? Proceed accordingly.
- Create a daily schedule. Keep in mind when you’re at your best mentally, emotionally, and physically. Are you a morning lark or a night owl? Schedule blocks of work in line with your personal rhythms. For example, If you have a lot of physical energy when your morning alarm goes off, exercise in the a.m. rather waiting until later in the day. If your mind is exceptionally clear and focused in the late morning, schedule mentally challenging work for that time period.
- Make use of technology such as Google Tasks and Calendar to manage task lists.
- Group similar tasks into blocks of time. Such batching enables us to focus single-mindedly on one type of task, without the waste of energy expended when we frequently shift energy between tasks. For example, check your email only once an hour, rather than clicking on your inbox every few minutes. The same applies to social media, which can be a colossal time suck.
- Develop a routine for things you do often. Having routines streamlines daily processes and diminishes wasted time. Schedule specific tasks at the same time, on the same days, each week. For instance, go grocery shopping on Wednesday evenings or Saturday afternoons. Do laundry on Thursday evenings.
- Be realistic about how much time various tasks take. Some projects will take longer than anticipated, while you may get other projects done in much less time than you’d expected. Try to plan in the best way you can, and make adjustments as you go.
- Take care of at least one top-priority task early in the day. Once you’ve done so, you’ll feel more accomplished and probably more relaxed.
- Break tasks down into manageable chunks. If you’re prone to procrastination (join the club), focus on just the first step of the project, rather than worrying about the entire task. Try the Pomodoro Technique — work on a task for 25 minutes, take a 3 to 5 minute break, and then repeat this sequence four times, before taking a longer (15 to 30 minute) break.
- Don’t let your emotions dictate what you will (or will not) do that day. Sometimes you’ll need to practice tough self-love in order to do those things you’re been putting off.
- Have someone to be accountable to regarding your immediate goals. Commit to your accountability partner that you will complete specific tasks, then follow up with your partner afterwards. This can motivate and focus you, as well as reminding you that you have someone in your court.
- Don’t multi-task. You may think you’re getting more done, but actually we’re less effective when we multi-task than if we give our full attention to just one task at a time. There is no way to focus on 100% on three things at once.
- Strive to live in the present moment, rather than worrying about the future, mulling over the past, or fantasizing. Studies have shown that we are happiest when we live in the now (even if it isn’t particularly pleasant) as opposed to when our minds are wandering.
- Take time for lunch and other breaks. Don’t barrel ceaselessly through projects for extended periods of time. Eating at regular intervals gives our minds and bodies needed glucose and energy. Also, we need to shift gears now and then during the day.
- Make time for your family, friends, hobbies, and yourself. Seek out human interaction, both personally and professionally. Don’t identify too closely with your vocation – we are all so much more than what we “do”.
- Take at least one day off work a week – and plan ahead of time what day this will be, so you can look forward to it, rather than it just happening because you spent that day meaning to work and instead procrastinating. Stepping away from our work periodically allows our subconscious brain a chance to work on our projects. As a result, when we return to our projects we often have a fresh perspective and “ah-ha” moments. Remember the phrase “sleep on it”? Taking a day (or more) away from work can accomplish much the same thing.
- Be alert for signs and symptoms of burnout, so you can take action sooner rather than later to mitigate damage to your health and well-being. Have you been feeling especially cranky, angry, anxious, morose, apathetic, bored, or lethargic? How about feelings of detachment from other people? Does it seem as if you’ve been catching every cold or flu that’s been going around? How about frequent headaches, back pain, shoulder pain, or neck pain? Have you been drinking more coffee or alcohol, or compulsively eating? If so, it’s possible that your work/life balance needs some adjustment.
- Relinquish perfectionism. Vying to do the “perfect” job frequently leads to procrastination, paralysis, spending excessive time on a project, or failing to complete the project. Better to try to do your best – or, if this sounds too as if it’s setting too high a bar, do a “good enough” job.
- Think about which of your activities lead to the results you desire. Spend more time on these. Which activities don’t really pay off, financially or otherwise? Decrease or eliminate the time you spend on these.
- Do a self-compassionate and honest end-of-the-day review. Congratulate yourself for what you did take care of, rather than stressing over what’s left on your to-do list.
- Don’t be a victim or hold pity parties for yourself. Instead, learn from your experiences and then forge ahead.
- Determine the highlight of your day. Knowing this will clarify what’s truly fulfilling to you, and what you may want to prioritize in the future.
- Practice good self-care. This includes healthy nutrition, regular exercise, sufficient sleep (7 to 8 hours a night), and time for relaxation. Schedule at least 30 minutes a day for some down time, to meditate, read, chat with a friend, or whatever activity refreshes you.
- Get outside for at least a few minutes every day. A change of scenery can spark your creativity. Also, a 10-minute walk outside will give you some exercise, boost your endorphins, and decrease your anxiety.
Ultimately, only you can determine what constitutes your ideal mix of work and the rest of your life. This journey is apt to have many twists and turns, as the demands upon your time and your personal priorities undergo changes. Instead of being rigid with yourself or giving up in despair, try for flexible self-discipline, taking things one day at a time, and maintaining a positive attitude. Appreciate the good things in your life. Don’t compare yourself to other people – there will always be someone with more than you, and someone with less than you. Run your own race.