Work-Life Balance
Work-Life Balance: Proven Strategies from our Specialists
In today's fast-paced world, achieving work-life balance (WLB) has become more challenging than ever.
Most of us experience increasing expectations and long hours at work. Many people find it hard to maintain a healthy WLB. Poor balance can negatively impact personal and professional lives. Both the individual and organisation lose in this situation.
In this article, we cover key strategies to promote WLB. These techniques have been used with many clients over several years to good effect. Good WLB is not rocket science, but instead takes persistence and an ability to see hidden psychological obstacles.
The Determinants
Several determinants factor into achieving this balance, each acting as a piece of a larger puzzle.
Work Flexibility: The ability to have some control over when, where, and how work is done significantly affects work-life balance (1). This can include flexible hours, remote working, or job-sharing.
Workload: A manageable workload that doesn't necessitate consistently long work hours can contribute to a more balanced work-life equation (2).
Organizational Culture: A supportive organizational culture that values employees' work-life balance can create an environment conducive to achieving that balance (3).
When individuals and organisations get these determinants right, the resulting work-life balance benefits both parties substantially.
How many hours a week is a good work-life balance?
While a global study suggested that a 39-hour workweek could be the sweet spot (4), it is important to note that quality over quantity matters. The focus should be on productivity rather than the number of hours worked.
Prioritise Personal Time
One of the essential steps to achieving work-life balance is prioritising personal time. Easier said than done, but this is an essential strategy. Dedicating time to personal activities can significantly improve mental health and reduce stress. In addition, WLB can be enhanced when people have important and meaningful roles outside work.
Treat self-care and personal interests as 'meetings' with yourself. Regard these activities as essential commitments; in the same way you'd approach compulsory workplace meetings.
A key barrier to implementing this strategy are fears of negative outcomes. For example:
Being less productive
Colleagues seeing you as lazy
Lack of success/progress in career
There are at least two ways to deal with these barriers:
Question the accuracy of these predictions (e.g., evidence, possibility of other outcomes)
Try a small increase in time for personal activities and see what happens.
Set Boundaries Between Work and Personal Life
Establishing clear boundaries between your work and personal life is crucial for maintaining a healthy work-life balance. This involves deciding:
Maximum hours worked per week
Not taking work home.
Managing channels of communication (email, calls from colleagues/clients)
By creating a clear distinction between work and personal lives, you can better allocate time and energy to both areas. This can help promote a healthier, more balanced lifestyle.
Manage the work-personal time transition
Remember commuting?
Something many of us despised for good reason. But people have discovered that the journey to and from the office helped us transition between work and personal time.
Eliminating the daily commute presents challenges in managing the boundaries between work and home life. Many of the people I work with have found themselves working longer hours as a result of the enforced changes brought about by the global pandemic.
If you are looking for an effective transition game-plan, you need to consider both your mindset and the practical strategies available to take on this challenge. These two elements can be summarised in a three-component plan covering cognition, behaviour, and your environment.
Cognition
An essential first step in effectively managing the transition between work and personal time is to view pandemic-related changes to your working pattern (e.g., absence of commuting time) as a positive opportunity to optimise your work-life balance. You are more likely to cope with this transition when viewed as a challenge that you can conquer.
Think about your ideal work-life balance, and use this as a basis to structure your working day. Obviously, some factors influencing this balance are not in your control (e.g., an urgent request from your manager). But, you still need a clear picture of where you want to go. This blueprint helps you to identify the nuts and bolts of your 'well-balanced' day (e.g., what hours you work, what non-work activities to prioritise, etc).
Next, think about the pros and cons of home-based working. How can you maximise the pros and mitigate the cons?
Finally, stop and reflect on any urge to work longer hours. The normal pressure to work harder for longer can be intensified when working from home. Challenges these urges:
Does increasing working hours fit with your ideal work-life balance?
What are some possible long-term unintended consequences of working more?
Behaviour
We now move on to some common-sense strategies. These suggestions are definitely not rocket science. Instead, the real challenge lies in the consistent implementation of these tactics.
Have a repeatable pre- and post-work routine that involves non-work activities (e.g., exercising, seeing a friend).
Dress for work, then get out of these clothes when you close your laptop for the day.
Turn off devices (e.g., phone) when finished working for the day.
Set your working hours, then be accountable to someone for sticking to this routine (e.g., tell a partner/spouse what these hours are).
See support from trusted colleagues or friends who also work from home. Use this resource to discuss and problem-solve challenges).
Environment
Finally, consider the physical environment in which you work:
Have a dedicated workspace or station in the house/apartment.
Use this workspace only for work (where possible).
If this space is multi-purpose (e.g., living room), remove work equipment at the end of the working day.
Develop a Routine and Stick to It
Creating a routine can help you manage your time more effectively and establish a sense of stability in your daily life. Determine a fixed schedule for your work hours and personal activities, ensuring you allocate enough quality time for both.
By following a consistent routine, you can improve your work-life integration and maintain a balance between your personal and professional responsibilities.
Learn to Delegate and Say No
Overloading yourself with tasks and responsibilities can lead to long work hours and burnout, negatively affecting both your personal life and mental health.
To achieve a healthy work-life balance, it is essential to learn to delegate tasks to others when possible and say no to additional responsibilities that you cannot handle. By doing so, you can manage the amount of work you take on, reduce stress, and maintain a more balanced lifestyle.
Focus on Self-Care and Wellbeing
Taking care of yourself physically and mentally is a vital aspect of achieving work-life balance. Online life coaches and psychologists recommend incorporating self-care practices into your daily routine, such as exercising, eating a balanced diet, and getting enough sleep.
Prioritizing self-care can help you maintain a healthy mindset, reduce stress, and increase your overall productivity and wellbeing.
Summary
Achieving work-life balance is an ongoing process that requires conscious effort and commitment. By implementing the expert strategies outlined in this article, you can create a more balanced lifestyle that benefits both your personal and professional life.
Remember to prioritize personal time, set boundaries between work and personal life, establish a routine, learn to delegate and say no, and focus on self-care and wellbeing. By doing so, you can improve your work-life integration, reduce stress, and maintain a healthy mental state.
Achieving work-life balance is not only essential for your overall wellbeing, but it can also lead to increased productivity and job satisfaction.
Don't hesitate to seek guidance from online life coaches and psychologists to further develop personalized strategies for managing your work and personal life effectively. With dedication and persistence, you can create a harmonious balance that will enhance your overall quality of life.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
References
(1) Allen, T. D., Johnson, R. C., Kiburz, K. M., & Shockley, K. M. (2013). Work–family conflict and flexible work arrangements: Deconstructing flexibility. Personnel Psychology, 66(2), 345-376.
(2) Voydanoff, P. (2005). Toward a conceptualization of perceived work‐family fit and balance: A demands and resources approach. Journal of Marriage and Family, 67(4), 822-836.
(3) Thompson, C. A., Beauvais, L. L., & Lyness, K. S. (1999). When work–family benefits are not enough: The influence of work–family culture on benefit utilization, organizational attachment, and work–family conflict. Journal of Vocational Behavior, 54(3), 392-415.
(4) OECD (2018). Hours Worked (Indicator). doi: 10.1787/47be1c78-en.
