Finding work-life balance isn’t a task you can just tick off. Considering how much time we spend at work, it is more of a skill that we need to master in order to be satisfied, more productive and full of energy in the long term at work and in life. If we allow ourselves to be completely absorbed by work, it can backfire badly.
Researchers from the prestigious Harvard Business School estimate that in the United States alone, work-related stress contributes to up to 120,000 deaths annually and costs approximately 125-190 billion dollars, which go to the treatment of health problems caused by it.
According to the World Health Organization (WHO), chronic stress from work can also be accompanied by a reduction in productivity or an aversion to the job of the affected individual, for which employers also pay in the end. Come and see with us how to maintain a healthy mood in work and personal life so that these two parts do not negatively affect each other, but rather the opposite.
Work-Life Integration vs. Work-Life Balance
In recent decades, the boundary between personal and work time has almost disappeared. Thanks to modern technologies, the Internet or mobile phones, it is no problem to reach employees at any time, even if they are not at work.
Strictly separating your work and personal life, at least when you’re not on vacation, is almost impossible in most professions. You should definitely maintain certain boundaries between one and the other, for example, try to solve as many of your tasks or responsibilities as possible during working hours, when you are in the office or at another workplace.
But you don’t have to split into two personalities (at work vs. during your free time), but you can naturally integrate work into your life. When a colleague writes you an e-mail during your day off, you free up some time to reply. On the other hand, you don’t have to be afraid to take a moment to rest or just have a friendly chat with your colleagues during work. However, some people are more comfortable with a strict separation of work and free time than mixing them. Try which approach suits you better and practice it.
Stop and reflect
Try to stop from time to time and honestly tell yourself what is currently happening in your life. What stresses you out, what are your priorities, what do you want to achieve in the near and far future? You can also write down your thoughts on paper.
Only when you clearly know what is currently bothering you or what your current goal is, you will be able to adapt your lifestyle to eliminate negative issues and, on the contrary, be able to focus on what you enjoy, fulfills and what you see in the future .
Did you know that : Relationships can also suffer due to excessive work load? According to a study conducted in Southeast Asia, women whose partners work more than 50 hours a week are less satisfied in their relationship and are also more likely to be stressed than those whose partners work the usual 35+ hours a week.
Make plans
Once you’ve cleared your thoughts, priorities, and goals, it’s time to start planning. According to some studies , personal organization and planning have a significant effect on satisfaction and productivity at work.
Try keeping a diary. Write down the tasks you need to complete in advance for each day, assign them a priority and perhaps even additional information, such as the estimated time required or location. Thanks to this, you will be able to focus purely on fulfilling your duties on the given day and you will no longer have to waste time and nerves with the organization on the fly.
Don’t be afraid to rest
This applies both in free time and at work. No one can stay in a sled all the time. That is why it is necessary to stop occasionally and take a breath. A meta-analysis of more than 22 studies showed that short, roughly 10-minute breaks at work help increase vitality and reduce employee fatigue.
During the break, you can, for example, chat with colleagues, have a healthy snack or go for a short walk. It is especially important not to forget regular breaks when working remotely. This is because it is most difficult to maintain a healthy combination of personal and professional life, because any boundaries between the office and home disappear.
Use your free time effectively
You should gain energy primarily in your free time – after coming home from work, on weekends or on vacation. Harvard Business Review research found that a well-planned, stress-free vacation where you get away from work and meet new people can have a hugely positive impact on your work engagement upon arrival. On the other hand, an unsuccessful vacation can exhaust you even more.
But the same applies even within a single day. A pleasant afternoon spent doing your hobbies or sitting with friends can recharge you. Lounging in bed with a cup of cocoa or watching series can have a beneficial effect for some. In any case, try to do what you enjoy and recharge the energy you need for work in your free time.
Try it: Even a few minutes of meditation is a great form of effective relaxation. Thanks to it, your body and head will relax in no time, and at the same time you will clear your thoughts, you will feel more present and you will be able to concentrate better. Don’t you believe? Try it yourself. The Calmio application will guide you to the beginning , in which you will find dozens of different courses based on scientific knowledge.
