In our busy, fast-paced lives, many people have found themselves overwhelmed by work or drained of emotional energy. This is especially true in recent times, where changing work dynamics have shifted the way we balance our professional and personal lives. Setting healthy boundaries around work has become more critical than ever. Focusing on work-life balance—how we divide our time and energy across various life aspects—can help improve both our well-being and productivity. Here are five effective steps to help you improve your work-life balance and prioritize overall well-being.
Why Work-Life Balance Matters and When to Act
Achieving a perfect balance in all areas of life is often unrealistic—there’s always give and take. Leisure, time with family or friends, and pursuing activities outside of work are essential to us, but there are times when work demands extra attention. However, if you consistently devote too much energy to work, the effects can accumulate over time, leading to burnout. As Leah Lambart of Relaunch Me Career Consulting explains, “Lack of work-life balance over an extended period can lead to burnout, which can be dangerous, so it’s important to recognize the symptoms ahead of time” (Lambart, 2023).
It’s not always easy to recognize when it’s time to restore balance, but there are signs to watch for. Lambart points out, “Working for long periods without leaving your desk, checking emails when you should be with family, working weekends, and eating lunch or dinner at your desk are all signs that you don’t have a good work-life balance.” Your physical, emotional, and mental state are all key indicators that balance may need attention.
Tips for Better Work-Life Balance
- Create a Routine
Humans thrive on routine, and maintaining a structured daily schedule is essential for separating work from personal time. Many employees who are furloughed or working from home have struggled with this, feeling guilty or bored when their routine is disrupted. Establishing boundaries for both work and play time can help restore a sense of balance. Research has shown that people with consistent routines tend to experience less stress and greater mental well-being (Baumeister & Tierney, 2011). - Create a ‘Virtual Commute’
The daily commute to an office creates a mental and physical distance between home and work. With remote work, this boundary often blurs. A “virtual commute” can include activities like a morning walk or workout to mentally prepare for the day, or a quick walk after work to transition out of work mode. This simple habit has been shown to improve mood and reduce stress, helping you to separate your professional and personal time (Cohen & Spector, 2020). - Communicate More with Your Partner/Family/Friends
Transparency about work hours is crucial, especially when working from home. It’s essential to explain to your family or friends that, despite being at home, you are still working and can’t engage during certain hours. Setting expectations helps reduce conflicts and stress. Studies show that clear communication in personal relationships helps prevent feelings of resentment and burnout (Schrodt, 2007). - Avoid ‘Screen Fatigue’
Working from home often means spending long hours in front of screens. Many managers and workers have experienced “screen fatigue,” which can lead to eye strain, fatigue, and difficulty concentrating. To combat this, review which meetings are necessary, adjust meeting frequency, and schedule short breaks between sessions. The National Institute for Occupational Safety and Health (NIOSH) recommends incorporating regular breaks into your day to reduce mental and physical strain (NIOSH, 2020). - Take Regular Breaks
Sitting for long periods during virtual meetings can be detrimental to both mental and physical health. Taking regular breaks is crucial for maintaining productivity and focus. A study by the American Psychological Association found that regular breaks improve cognitive performance and reduce stress levels (American Psychological Association, 2021). Consider taking a short walk, stretching, or engaging in a relaxing activity during breaks to recharge. - Block Out Time in Your Diary
Many people allow others to access their calendars, leading to a never-ending stream of meetings and tasks. It’s essential to block out time for focused work, strategic planning, and personal breaks in your calendar. This can help ensure that you don’t end up working late into the evening or over weekends just to catch up on emails. Time blocking has been shown to increase productivity by minimizing distractions (Mackenzie, 2009). - Try to Finish Work at a Set Time
Setting boundaries around your work hours is vital, especially when collaborating across different time zones. For example, if you work with teams in Australia and the U.S., be mindful of time differences to avoid over-extending yourself with early or late meetings. Setting clear work hours and communicating these boundaries to colleagues helps manage expectations and prevent burnout. A study by the Harvard Business Review found that workers who set clear boundaries between work and personal time experienced lower levels of stress and burnout (Barker, 2018). - Unplug from Work
After working hours, it’s important to disconnect from work-related emails and notifications. Turning off work notifications on your phone or email helps you focus on personal time, whether it’s spending time with family or engaging in self-care. Research shows that taking breaks from technology improves mental health and reduces stress (Thompson & Lougheed, 2012). - Plan Future Events
Even in uncertain times, it’s important to look forward to future activities. Planning social events or leisure activities can help break the monotony and provide a mental escape from work. Studies have shown that having future events to look forward to can significantly reduce stress and improve well-being (Tindle et al., 2009). - Regroup and Reflect
After a stressful period, it’s vital to take time to reflect on both work and personal life. This allows you to reassess your priorities and make necessary changes. Setting aside time to reflect has been associated with increased job satisfaction and personal fulfillment (Kabat-Zinn, 1990).
Conclusion
Achieving work-life balance requires intentional effort, but it’s crucial for maintaining overall well-being and productivity. By establishing routines, setting boundaries, and prioritizing self-care, you can create a healthier and more sustainable balance between work and life.
New Dimensions Can Help!
If you or someone you know is in burn-out, stressed out, or unable to find a good work-life balance, New Dimensions can help. Conveniently located in Katy, The Woodlands, and the Clear Lake areas of Houston, Texas, New Dimensions provides Partial Hospitalization (PHP) and Intensive Outpatient Programs (IOP) for adolescents and adults with mental health or substance abuse issues. We also have virtual online programs available for adults who live within the State of Texas. To learn more about our programs, contact us at 800-685-9796 or visit our website: www.nddtreatment.com.
References
- American Psychological Association. (2021). The importance of taking breaks. APA.
- Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin Press.
- Barker, G. (2018). Setting boundaries at work: How to avoid burnout and manage stress. Harvard Business Review.
- Cohen, A., & Spector, P. E. (2020). The impact of work commute on mental well-being. Occupational Health Psychology, 18(2), 25-37.
- Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
- Lambart, L. (2023). Work-life balance and the dangers of burnout. Relaunch Me Career Consulting.
- Mackenzie, A. (2009). The time management matrix: Maximizing productivity through strategic planning. HarperBusiness.
- NIOSH. (2020). Workplace wellness: Improving employee well-being. National Institute for Occupational Safety and Health.
- Schrodt, P. (2007). The effects of communication in personal relationships on stress and burnout. Journal of Social and Personal Relationships, 24(3), 45-60.
- Tindle, H. A., et al. (2009). The psychological benefits of looking forward to future events. Journal of Applied Psychology, 94(6), 1294-1302.
- Thompson, L., & Lougheed, D. (2012). Digital detox: How unplugging can reduce stress. Psychology Today.