How can I achieve better work-life balance?

Balancing work responsibilities with personal responsibilities is hard.

It can feel like when we succeed in one area of our lives another one fails. Working late, working on our days off and overworking hurts us—mentally, emotionally, and socially. But not putting in enough time, energy, and effort at work could run the risk of hurting us financially. There’s just too much to juggle. All of this stress can have a negative impact on our physical and mental health leading to even more stress down the road.

Know that achieving a better work-life balance is possible. It takes time to reflect and evaluate what’s important, how you can ask for help, and what boundaries you can put in place.

Finding balance at work

If we want to achieve a better work-life balance, then we have to look at our current experience and make changes. Thinking about what we can let go of, how we can ask for help, and what boundaries we can put in place to protect our time, health, and ourselves is important.

Here are some actions you can take to help you find balance at work:

• Set manageable goals each day. When we reach our goals, we feel a sense of accomplishment and control. But this is hard to do when our goals feel out of reach. Being realistic about our workload can help. Making a to-do list, taking care of important tasks first, and eliminating unnecessary ones can help us manage our goals.
• Use your time at work efficiently. When we procrastinate, the task grows in our minds until it feels impossible to accomplish. When you have a big project or task to complete, start by dividing it into smaller tasks. Complete the first one before moving on to the next. Give yourself small rewards upon each completion. The less time you spend procrastinating, the more time you can spend productively—or better yet with friends or family.
• Listen to music. Listening to your favorite music at work can foster concentration, reduce stress and anxiety, and boost creativity. Be sure to wear headphones if you share office space with others!
• Take breaks. Taking a break at work isn’t only acceptable, it’s often encouraged by many employers. Small breaks at work—or on any project—will help clear your head and improve your ability to deal with stress and make good decisions when you jump back into the grind.
• Communicate effectively. This means communicating your feelings and needs and listening to and giving feedback. Be honest with your coworkers or your boss when you feel overwhelmed and ask for help. Also, try to look at situations from someone else’s viewpoint. This can reduce stress and help you gain perspective. In tense situations, either rethink your strategy or stand your ground, calmly and rationally.
• Ask if there are opportunities for flexibility. Flex time and remote work, for example, are becoming more available at different businesses and companies. If you ask your supervisor or HR department, then they may allow you to work flexible hours or from home or a hybrid schedule.

Finding balance at work takes practice and time. Remember that no one is perfect. Allow yourself to be human and do the best you can.

Finding balance at home

Now that you have some tools to help you find balance to work, it’s time to think about how you can do the same at home.

Here are some examples of how you can find balance at home:

• Unplug. The same technology that makes it easy for us to do our jobs can also burn us out. Recognize when you need personal time to unplug, turn off, and shut down your devices.
• Avoid over-committing. If you feel stressed when you look at your calendar, then it’s time to let go and say no. Not over-committing will help you keep your home life in balance.
• Take care of yourself. Taking care of your overall well-being helps. Eating healthy food, incorporating physical movement, and getting enough sleep can all help feel good and better deal with stress. Also, regular movement reduces stress, depression, and anxiety. It’s also important to be mindful of what you put in your body—alcohol and other substances often do more harm than good.
• Divide and conquer. If you live alone, break down your home responsibilities into smaller, achievable tasks. For example, you may not be able to do everything after work, but maybe you can start by washing the dishes or taking out the trash. Or if you live with others, clearly divide up what needs to be done to take care of the home to avoid confusion and problems later.
• Take advantage of your company’s Employee Assistance Program (EAP). Many companies offer resources through an EAP. This can save you time by providing guidance on issues like where to find a daycare center and caretaking for an elderly parent, as well as referrals to mental health and other services.
• Get help if you need it. Don’t let stress stand in the way of your health and happiness. If you’re persistently overwhelmed, it may be time to seek help from a mental health professional. Asking for help is not a sign of weakness! Taking care of yourself is a sign of strength.

Achieving a better work/life balance can be difficult, but it’s not impossible. When we find healthy ways to deal with our stress, ask for help if we need it, and take time to prioritize what’s important, both our work and home lives can become easier to manage.

If you think your work-life balance is affecting your mental health, take one of our mental health tests to check in with yourself.