Work-life balance has become a popular topic of conversation. Everyone talks about it, but not many people achieve it. This imbalance often leads to work stress and burnout. In this blog, we'll discuss what work-life balance is, how people perceive it, why it is essential for good mental health, and share some tips on how to achieve and maintain it for the long term.

Let's begin with the definition, as work-life balance can vary depending on one's goals, aspirations, and outlook on life.

By definition, work-life balance refers to the ability to manage the demands of work (such as job responsibilities and tasks) alongside personal life (including family, leisure activities, and personal well-being) in a way that promotes overall happiness, well-being, and fulfilment.

Doesn't that make sense?

Now that we understand the definition and the theory behind work-life balance, why is it so hard to achieve? The answer lies in self-awareness and understanding your life goals.

Work-life balance is like an equation with many variables such as life stages, family background, physical and mental capacity, and aspirations. If one variable changes, the entire equation needs to be reassessed. Additionally, these variables are unique to each person, just like fingerprints. The more you understand your own variables, the more accurately you can balance the equation and achieve work-life balance.

An example:
Consider two colleagues at the same company, Sara and John. Sara is 24, single, and highly motivated. She works long hours and consistently excels. John is 32, married, a father of a 2-year-old, and also a productive and organised individual who works fewer hours but performs adequately.

If we compare their situations, we find differences in variables like age and family structure. Thus, their definitions and metrics of work-life balance will differ. Comparing your equation with someone else’s is the first mistake people make, which hinders achieving work-life balance.

Simply put, work-life balance is about balancing your professional and personal life. Before we delve into tips for balancing both, it's important to understand what happens when we fail to achieve this balance over a long period.

Imagine work-life balance as a see-saw: one side represents your work life and the other your personal life. Happiness is achieved when the see-saw is level and stable.

Another way to understand this balance is through the lens of motivation and energy. Excelling in your professional life brings feelings of fulfilment, which positively impacts your personal life by increasing happiness, contentment, and a sense of achievement. Conversely, having a happy personal life, feeling connected and appreciated by loved ones, fosters peace and energy that can enhance your professional success. This flow of energy, whether positive or negative, between work and personal life is crucial. Positive energy from work spills over into your personal life and vice versa, while negative energy can also permeate both areas.

Burnout: The consequence of imbalance:
Burnout is a significant risk when work-life balance is not maintained.

By definition, burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress or an overwhelming workload. It occurs when individuals feel emotionally drained, unable to meet constant demands, and lose interest or motivation in their work or other activities.

Recognizing burnout: are you nearing it?:

Here are some key symptoms of burnout to watch for:

• Feeling exhausted: Persistent fatigue or lack of energy, even after resting.
• Decreased performance: Difficulty concentrating, reduced productivity, and increased errors in tasks.
• Emotional distress: Increased feelings of negativity, cynicism, or detachment from work or personal relationships.
• Physical symptoms: Headaches, muscle tension, sleep disturbances, and changes in appetite.
• Loss of interest: Decreased enjoyment or satisfaction from activities that used to be enjoyable.
• Increased irritability: Easily getting frustrated or impatient with others.
• Withdrawal: Avoiding social interactions or isolating oneself.

Burnout is often associated with work-related stress, but it can also result from prolonged exposure to other stressful situations, such as caregiving responsibilities or personal life challenges. Recognizing the signs of burnout early and taking steps to address it—such as seeking support, adjusting workloads, practising self-care, and setting boundaries between work and personal life—is crucial.

Now, let’s discuss how to balance both sides of the see-saw—work and personal life—one by one.

Just like any vehicle needs fuel and maintenance for normal functioning, your mind also requires it. This is where "me-time" comes in. It’s the time to pause from normal life and refuel yourself. Despite its simplicity, many of us tend to forget about it. Research suggests that working continuously long hours increases the risk of cardiovascular diseases, mental health issues like anxiety, and absenteeism.

I firmly believe that me-time should be a human right. Now, let's define what me-time is.

"Me-time" refers to personal time set aside specifically for oneself to relax, recharge, and engage in activities that bring joy and fulfilment. It's a period dedicated to self-care, free from responsibilities or obligations to others, allowing individuals to focus on their own well-being and interests.

Some examples of me-time activities include:

• Reading a book
• Taking a walk in nature
• Practising yoga or meditation
• Enjoying a long bath
• Listening to music or podcasts
• Engaging in a hobby, such as painting, gardening, or cooking
• Watching a favourite movie or TV show
• Journaling or writing

How to find your me-time:
There are many myths around me-time in our society, one of which is that it should be long. In reality, you don’t need hours of me-time to gain its benefits. All you need is a consistent supply of me-time over time to reflect and recharge. Let's see how you can find these little windows of me-time during your day for a better work-life balance.

Time management tips:

• Wake up early or stay up late: Consider waking up 30 minutes earlier or staying up 30 minutes later than the rest of the household to take this time. Use this quiet time to engage in activities that help you relax and recharge.
• Make weekly or monthly dates with yourself: Schedule regular activities that you enjoy, such as a cinema night, hitting golf balls, or spending a couple of hours at the spa.
• Assess your schedule: Review your daily and weekly schedule to identify potential gaps or periods where you can allocate time for yourself. Look for opportunities to streamline or delegate tasks to free up time.

Environmental tips:

• Get outdoors: Spend time away from the physical to-do lists of home, kitchen, office, and other household responsibilities. Engage in recreational activities that take you away from your usual environments.
• Limit technology and screen time: Take time to uninstall unnecessary apps, turn off unnecessary notifications and unsubscribe from unnecessary email subscriptions. Staying connected all the time with a mobile phone means you are exposing yourself to external stressors. Make a routine to check your phone and reply to important emails, but not all the time.
• Set boundaries: Inform people around you about your need for me-time and set clear boundaries around their expectations from you. Create routines like going on evening walks alone or closing the doors of your room to avoid interruptions while you are enjoying a book or pursuing your hobby.

Psychological Tips:

• Make it a habit: Negotiate with yourself and convince yourself to prioritise me-time.
• Learn to say no: Learn to say no to others and say yes to yourself. Saying no to people is a skill, and it's important to protect your time and space.
• Remove guilt and shame: Remember that me-time is essential for your well-being, and it helps you become better in all aspects of your life.
• Let go of perfectionism: Allow yourself to make mistakes and settle for good rather than great everywhere. Don’t burden yourself to just make a point.

Bonus tip:
Reframe your perception:
Change your perspective around me-time. It need not always be alone time. Me-time can include activities involving people you love. For example, reframing a statement like “I have to spend time with my kids” into “I get to play with my kids” can make caretaking activities feel more like hobbies.

Another crucial aspect of the work-life balance equation is managing work effectively. Achieving work-life balance involves adopting habits that enhance productivity and efficiency. Here are some simple yet powerful habits to help you be more productive at work:

• Set clear goals: Define specific, achievable goals for your day, week, and month. Break down larger projects into smaller, manageable tasks.
• Prioritise tasks: Use the Eisenhower Matrix to categorise tasks by urgency and importance.
• Plan your day: Start each day by creating a to-do list or a schedule. Allocate time blocks for each task and include breaks. Prepare for meetings by setting agendas and summarising discussions for efficiency.
• Avoid multitasking: Focus on one task at a time to improve concentration and efficiency.
• Set boundaries: Define clear work hours and stick to them as much as possible. Communicate your availability to colleagues to avoid unnecessary interruptions.
• Take regular breaks: Follow the Pomodoro Technique: work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break.
• Limit distractions: Identify common distractions and find ways to minimize them (e.g., turning off notifications, setting specific times to check emails). Create a dedicated workspace that is free from distractions.
• Delegate tasks: Identify tasks that can be delegated to others to lighten your workload. Trust your team members and provide clear instructions when delegating.
• Stay organized: Keep your workspace tidy and organized to enhance efficiency. Use filing systems, both digital and physical, to keep important documents accessible.
• Reflect and adjust: At the end of each day or week, review your progress and adjust your plans as needed. Reflect on what worked well and what could be improved.
• Learn to say no: Recognize your limits and don't overcommit. Politely decline additional tasks if they jeopardize your work-life balance. Prioritize tasks that align with your goals and values.
• Continuous learning: Invest in learning new skills and techniques that can improve your efficiency and productivity. Attend workshops, read books, and seek feedback to continuously improve.

By incorporating these habits into your daily routine, you can work more efficiently, reduce stress, and create a healthier balance between your professional and personal life.

Bonus tip:
Learn to combat peer pressure and debunk myths around work-life balance. If your work culture rewards late hours and judges those who leave on time despite being productive, take a stand. Talk to your colleagues and supervisors to find a solution. Instead of following the norm, focus on what's important and promote productivity protocols at work. Encourage timely meetings, clear agendas, and effective note-taking. Fostering a culture that promotes productivity can set you apart and lead to a better workplace for everyone.

As we reach the end of this blog, it's important to recognise that achieving work-life balance is not a one-time task but a continuous cycle. It's about habitually adjusting the ingredients—your priorities and circumstances—to create the best recipe for a balanced life. This process combines reflexivity, or questioning assumptions to increase self-awareness, and intentional role redefinition. Here’s how you can navigate this cycle:

Five stages of the cycle:
(referred from Harvard Business Review)

1. Pause and reflect:
Take a moment to step back and ask yourself: What is currently causing me stress, imbalance, or dissatisfaction? How are these circumstances influencing my performance and engagement at work? How are they affecting my personal life? What am I prioritising? What am I sacrificing? What is being neglected? Only by taking this mental pause and acknowledging these factors, you can begin to address them.

2. Pay attention to your emotions:
After gaining awareness of your current situation, take a moment to examine how it makes you feel. Ask yourself, do I feel energised, fulfilled, and satisfied? Or do I feel angry, resentful, and sad?

3. Reprioritize:
Enhancing your cognitive and emotional awareness equips you to put things into perspective and reassess your priorities. Ask yourself: What am I willing to sacrifice, and for how long? If I have been prioritising work over family, for instance, why do I feel it is important to organize my life this way? Is it truly necessary? Is it unavoidable? What regrets do I already have, and what will I regret if I continue on my current path?

4. Consider your alternatives:
Before diving into solutions, take a moment to reflect on the aspects of your work and life that could be altered to better align with your priorities. Are there elements of your job that you wish to see modified? How much time do you aspire to spend with your family or on hobbies?

5. Implement changes:
Once you’ve identified your priorities and considered the options that could help you improve, it’s time to take action. This might involve a “public” change — explicitly shifting your colleagues’ expectations, such as taking on a new role that is less time-demanding or adopting a compressed-week model. Alternatively, it could be a “private” change, where you informally adjust your work patterns without necessarily altering your colleagues’ expectations.

Remember, this is not a one-time activity but an ongoing cycle. The five steps outlined above are part of a continuous process of re-evaluation and improvement.

To wrap up, I'd like to share a thought-provoking quote from Hillary Clinton:

"Don't confuse having a career with having a life."

This quote underscores the importance of distinguishing between professional success and personal fulfilment. It's a reminder to evaluate how your work-life balance aligns with your overall well-being and happiness. Reflect on whether your current choices truly support a fulfilling life beyond just your career.

If you find yourself struggling with these issues, consider reaching out to Stamina AI. By leveraging the power of industry-standard cognitive behavioural therapy (CBT) and mindfulness techniques, Stamina AI can provide valuable support in achieving a healthier, more balanced approach to work and life.