How to Have a Good Work-Life Balance (Hint: It’s Not Just about Time) (2023)

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By Allaya Cooks-Campbell

May 13, 2021 - 15 min read

How to Have a Good Work-Life Balance (Hint: It’s Not Just about Time) (1)

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What does work-life balance mean?

Why is work-life balance essential?

Work-life balance while working remotely

(Video) The RIGHT Way to Do Work-Life Balance | Simon Sinek

The harmful impact of an unbalanced work-life dynamic

How to achieve work-life balance

Feeling like all you do is work? You’re not alone. Several statistics show thatmore than 60 percent of U.S. employeesfeel like their work-life balance is out of whack. But how do you balance your work-life with so much work happening at home? And isn’t it good to work harder? With so many struggling to adjust to a changing, post-pandemic workday, figuring out work-home balance has gotten even trickier.

What does work-life balance mean?

We often think about work-life balance as the trade-off between time spent at work and time spent on other, non-work activities. In an ideal world, this line of thinking goes, after work, we’re able to do things that nourish us as people — whether that’s spending time with friends, family, or engaging in a hobby.

This idea of “balance” is easy enough to explain, but what does it actually mean? Is it more than just hitting a weekly yoga class? And, most importantly, in a world where the boundaries between work and home are increasingly blurred, how do you figure out what works?

Why is work-life balance essential?

Just like in our diets, to stay healthy and energized for the long-haul, people need variety in how they spend their time. We tend to fall into the trap of believing that we can be productive all the time, or that an eight-hour day at work equates to eight hours of output. However, that’s simply not true.Research shows that beyond a certain number of hours, employees actually don’t produce anything more — but the impact to their health increases dramatically.

Workaholics and those who struggle to practice self-care find themselves at higher risk for burnout, fatigue, and stress-related health issues.

How to Have a Good Work-Life Balance (Hint: It’s Not Just about Time) (2)

Work-life balance while working remotely

One might think that working remotely would make it easier to achieve work-life balance. However, remote work presents its own challenges. Working outside of the office tends to mean multitasking, distractions, and difficulty keeping strict hours — all bad news for productivity as well as keeping work and life separate.

Prior to the coronavirus pandemic,approximately 20 percent of the U.S. workforce worked from home. Practically overnight, that number skyrocketed to nearly 70 percent. Homes became places for work, school, meals, leisure, and even working out.

There are some obvious upsides. It’s never been easier to bring your own lunch to work, rush hour is a thing of the past, and it only takes a minute to toss in a load of laundry before your next meeting.

However, engaging in multiple activities in the same space makes it harder for your brain to distinguish between work and leisure. We lack the normal cues of people leaving the office to signal when it is time to wrap up work.

When your “office” is a corner of your bedroom or your dining room table, it makes it hard to stop thinking about work when work is done — and easy to check your email just one more time. And, although we gain time back from a commute, many people miss that space and time to transition from home-life to work and work-life to home.

(Video) 3 rules for better work-life balance | The Way We Work, a TED series

In an era of social distancing, our work-life balance is already struggling. For many, our work has largely adjusted to the pandemic, but many of our leisure activities and favorite outlets have not. As a result, it’s even easier to get pulled into work. We may hope that the meeting with the Marketing team will provide at least a bit of the coveted social interaction and stimulation that we’d normally get at the gym, a concert, or going out with friends.

The harmful impact of an unbalanced work-life dynamic

Poor work-life balance can have a far bigger impact than just skipping the gym.One study found that the risk of stroke is higherin people that work more than 55 hours a week. The same amount of work hours are also associated witha higher risk of anxiety and depression. And even when adjusting for fairly normal sleep patterns, another study found thatworking longer hours correlated with a decline in physical health.

By its very definition, work-life balance impacts all areas of your life. It tends to show up differently for different people, however. Here are 8 characteristics associated with poor balance:

1. You can’t stop thinking about work when you’re not at work. Those who find it difficult to draw boundaries between work and life are athigher risk of burnout.

2. Your relationships — both inside and outside of work — are beginning to suffer. You may be easily irritated with coworkers and distant with loved ones.

3. You feel off. You have unexplained aches and pains. You may rarely have energy or find it difficult to focus when at work.

4. When you’re not at work, everything seems uninteresting or unimportant. You just don’t feel like doing anything unless you have to. You often turn down invitations, further isolating yourself from your friends.

5. You spend a lot of money outsourcing support for personal tasks. Your laundry, dishes, and mail pile up, waiting for the day when you “have time” to get around to them.

6. You struggle to take time off when you’re sick, mentally strained, or when you need to take care of personal tasks. You don’t remember your last vacation and you don’t have plans to take one.

7. You can’t imagine doing what you do for the rest of your life. Even if you work in a field or a company you once loved, it feels impossible to imagine continuing life, as it is, for long.

8. You always feel like no matter what you’re doing, you should be doing something else. Over time, this lack of presence and directionoften leads to an existential crisis.

How to achieve work-life balance

Truth is, there’s no prescription that will fit everyone. And you may have to play with what time scale feels most relevant to you. Trying to find balance in any single day may feel frustrating but the balance may be easier to achieve across a week or more. The best way to determine the best balance for you is by learning to check in with your inner compass — and your results.

With intentionality and a little creativity, you can recalibrate your expectations and reset your work-home balance.

(Video) The Importance of Work-Life Balance - TIPS FOR IMPROVEMENT

One word of advice: start small. Although you may be anxious foryour work-life balance to improve, your work habits have been built over time and likely won’t change overnight. If your goal, for example, is to reduce screen time, trying to restrict yourself to a certain number of hours will probably just frustrate you. You’re more likely to stick with a new habit if you start with a smaller target — say, one five-minute tech-free break a day.

Here are 12 tips to improve your work-life balance, with bonus tips for team leaders and managers:

1. Plan ahead to combine work activities with leisure, social, or fitness activities. If you find yourself with several virtual meetings back-to-back, try taking them while you go for a walk. You could also take a call outside (if ambient noise allows!) or invite a friend over to cowork with you.

Leaders:Set an example for your team. Take meetings while walking, introduce them to your kids on Zoom (we already know they’re there), or space out meetings so they have some breathing room.

2. Embrace the way your brain works. Use productivity hacks like a Pomodoro timer to work in short, focused bursts. Block out all other distractions so you can make the most of your time.

Leaders:Enroll yourself inCognitive Science 101and do a little digging into how the brain works. Schedule meetings and deadlines in ways that are digestible and attainable.

3. Set blocks of time for different tasks. Have a time where you check (and respond to) messages, a time when you take meetings, and time to do mentally-intensive work. It helps to anchor these tasks around the times that you are personally more productive.

Leaders:Try not to normalize an “instant messaging” culture. Make it clear that messages sent on off-hours don’t require immediate attention, and avoid interpreting responsiveness as engagement.

4. End work at a certain time. There’s a saying that “work expands to fill the time allotted,” and when you work from home it’s even easier to let work spill over into personal time. Set a time to end work for the day, and reinforce it by powering down work-related devices, locking your office, or scheduling something afterward.

Leaders:Don’t schedule meetings before or after work hours. This can be tricky when working across different time zones. Encourage your employees to end work at a designated time each day, and check in with anyone you notice consistently working after-hours.

5. Enlist technology to help you unplug. Use an app to block distracting websites during the day, and then block work tools after-hours. If you can, restrict work to one device, or try to keep one work-free device so you can disconnect completely.

Leaders:Encourage your team to leave their laptops and work phones at home when they go on vacation. You may think it doesn’t need to be said, but they will appreciate the explicit permission.

6. Go out for lunch, or enjoy lunch with coworkers. Even if you’re working from home, you can go out for your lunch break or connect with colleagues. The change of pace will be refreshing — and, of course, will remind you to actually eat something.

Leaders:Organize virtual happy hours, birthday parties, book clubs, and other opportunities to connect socially. Put your lunch break on your calendar so they can see that you eat, too.

7. Take time off. When you’re home all the time, you tend to try to work through illnesses that certainly would have kept you home from the office. Time off, including sick time, personal time, vacations, and bereavement, are important ways to nourish your wellbeing.

Leaders:Remind your employees that sick leave and PTO are part of their compensation, and don’t forget to take advantage of them yourself! When it comes to taking time off, actions speak louder than words.

8. Mindfulness makes imbalance hard to ignore. When you practice mindfulness techniques, like meditation or breath awareness,you become more in-tune with your emotions and physical sensations. Paying attention to these feelings helps you learn how to notice when you might be suppressing a need in order to work. It’s hard to return to that spreadsheet after you notice your stomach rumbling.

9. Find something you love outside of work to engage in. If you have something that you’re excited about doing after work, it will make it easier to disconnect from work messages or end your day at a predetermined time. Our hobbies boost our energy and vitality. When we play and feel creative, we bring our fresh selves back to work.

(Video) 10 Work Life Balance Tips for Moms

10. Reconsider work that makes you yearn for balance. If your work feels completely unrelated to the activities that stir your interest, enthusiasm, energy, and sense of meaning, you may need to look at how you can change the work you do or the way you do it. While work doesn’t need to (and can’t) satisfy all of your needs for purpose, meaning, social connection, and challenge, we can expect work to provide moments of satisfaction, accomplishment, and connection.

11. Communicate with your manager. Poor work-life balance is often exacerbated by the fear that we’re not doing enough. Talking to your leaders can help you prioritize where to spend your time. If there really is too much to do, it might be time to talk about hiring additional help or streamlining certain tasks.

Leaders:Make time during your check-ins to ask about employee wellbeing. You may have to read between the lines for what’s not being said. Missed deadlines or a lack of responsiveness can indicate overwhelm.

12. Work with a coach or therapist. If you feel overwhelmed, stuck, or don’t know where to begin to disconnect, working with a professional can be invaluable. A coach or counselor can help you identify which changes will make the biggest impact and how to get started.

How to Have a Good Work-Life Balance (Hint: It’s Not Just about Time) (3)


Published May 13, 2021

Allaya Cooks-Campbell

BetterUp Staff Writer

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(Video) Work Life Balance is a Lie (DO THIS INSTEAD)


How do I make life not just about work? ›

8 tips for better work-life balance
  1. Know your values. Spend time thinking about what is important to you in life. ...
  2. Practise time management. ...
  3. Set boundaries. ...
  4. Enjoy your work. ...
  5. Consider your finances. ...
  6. Nurture relationships. ...
  7. Focus on your health. ...
  8. Have down time.

How do I balance my full time and working life? ›

Work-life balance tips when working full time
  1. Take regular breaks.
  2. Use and enjoy your vacation days.
  3. Customize your work environment and routine.
  4. Find an employer that values its workers.
  5. Create healthy boundaries.
  6. Determine your priorities.
  7. Reassess your goals periodically.
  8. Set aside time for friends and family.

What are the five steps to working life balance? ›

5 tips for better work-life balance
  1. Examine your situation. Think about what your most important values are and how you want to spend your time. ...
  2. Manage other people's expectations. ...
  3. Take care of your health. ...
  4. Learn to say no. ...
  5. Plan fun activities for your personal time.

How do you strike a good work-life balance? ›

Here are eight ways to create a better work-life balance, as well as how to be a supportive manager.
  1. Accept that there is no 'perfect' work-life balance. ...
  2. Find a job that you love. ...
  3. Prioritize your health. ...
  4. Don't be afraid to unplug. ...
  5. Take a vacation. ...
  6. Make time for yourself and your loved ones.

How do I improve my work-life balance? ›

Communicate with your manager. Poor work-life balance is often exacerbated by the fear that we're not doing enough. Talking to your leaders can help you prioritize where to spend your time. If there really is too much to do, it might be time to talk about hiring additional help or streamlining certain tasks.

How do I complete too much work in less time? ›

Here are four tips from highly productive people that have stuck with me — and that I hope will work for you too.
  1. 1) Align your most important work with your chronotype. ...
  2. 2) Plan your day the night before. ...
  3. 3) Develop different rituals for different types of work. ...
  4. 4) Avoid being 100% booked.
5 Feb 2021

How many hours is a good work-life balance? ›

Ideal work hours per day and week

Those who felt like they had the least time overall worked 8.6 hours, whereas those who felt like they had the most time worked just one hour less, or 7.6 hours. So to not feel starved for time, aim for a 7.6 hour workday. That would equate to a 38-hour workweek.

Is 40 hours a week good work-life balance? ›

It's also a great formula for work-life balance, or a work-life circle, if you prefer. Don't underestimate the importance of sleep! 41 million American workers aren't getting enough. A lot of respected experts on work and health agree: 40 hours is the right target for your work week.

What are 7 things that you can do to create balance in your life? ›

What Does It Take to Balance Your Life?
  1. Turn It Off. Disconnect from digital devices on the weekend. ...
  2. Trim, Trim, Trim. Saying “no” is an important step to creating balance in your life. ...
  3. Pay Attention to Your Health. ...
  4. Minimize Toxins. ...
  5. Spend Time Alone. ...
  6. Relationships Do Matter. ...
  7. Treat Yourself. ...
  8. Explore the World.
26 Sept 2022

What are the 3 different ways to achieve balance? ›

Easy ways to improve your balance
  • Walking, biking, and climbing stairs strengthen muscles in your lower body. ...
  • Stretching loosens tight muscles, which can affect posture and balance.
  • Yoga strengthens and stretches tight muscles while challenging your static and dynamic balance skills.

What is the key to a balance life? ›

Take care and look after yourself – In order to achieve a balanced lifestyle, you must make sure you are healthy. Your body needs plenty of rest, exercise and healthy food. It's important to take some time out from a busy day to enjoy activities and unwind by reading or meditating.

What does work/life balance look like? ›

A good work-life balance

A healthy balance could be: meeting your deadlines at work while still having time for friends and hobbies. having enough time to sleep properly and eat well. not worrying about work when you're at home.

What are six components of worklife balance? ›

Work-life Balance has Six Components
  • 1) Self-management. Sufficiently managing yourself can be challenging, particularly in getting proper sleep, exercise and nutrition. ...
  • 2) Time management. ...
  • 3) Stress management. ...
  • 4) Managing change. ...
  • 5) Managing technology. ...
  • 6) Managing leisure time.
15 Oct 2018

What is 11 AM technique? ›

Pretend Your Day Ends At 11am

Create a small list then start on those important tasks immediately. The 11am technique works brilliantly because it forces you to take action quickly on what really counts.

How long is too long in one job? ›

In general, three to five years in a job without a promotion is the optimal tenure to establish a track record of success without suffering the negative consequences of job stagnation. That, of course, depends on the job, the level you are at, and the organization you work for.

How do you take care of a little less about work? ›

35 Ways to Care Less About Work
  1. Take It For What It Is: A means to an end. ...
  2. Make a Clean Break Between Work & Personal Life: Don't take work home with you. ...
  3. What Do You Want? ...
  4. Avoid pointless meetings and conference calls: Those meetings where you have no input and gain nothing from them.

What is the healthiest number of hours to work? ›

As well, there are also studies saying that companies that impose their employees daily working hours are also less productive. In the end, scientists generally agree that the ideal daily working time is around 6 hours, and more concentrated in the morning.

What's better than work/life balance? ›

Work-life balance refers to how people manage the time they dedicate to work and the time they spend on other activities. Work-life harmony involves incorporating work into the rest of life in a way that promotes happiness both at home and in the office.

How many hours a week is too much? ›

“Somewhere in the range of 40 to 50 hours per week is more than enough for most people,” says Randy Simon, Ph. D., a licensed clinical psychologist based in Montclair and Summit, New Jersey.

How much is 15 dollars an hour for 8 hours? ›

How much is $15 an hour per day? $15 an hour will net you $120 for an 8-hour workday.

Is 80 hours a week doable? ›

If you work 120 hours per week, you'll have 48 hours for free-time activities. This translates to about 7 hours of leisure time and 5 hours of sleep daily. The raw numbers say that working at least 80 hours per week is a manageable feat — but, the likelihood decreases as the number of working hours increases.

How many hours a week of work is unhealthy? ›

We try to achieve it even more. But many of us are guilty of working long hours and not focusing on our health. So how much work is too much? A recent study by the World Health Organization and the International Labour Organization shows that working more than 55 hours a week can have negative effects on your health.

What three things must humans do to maintain balance? ›

The three components of balance comprise of the visual system (SEE), proprioceptive system (FEEL), and the vestibular system (HEAR – located in the inner ear). The brain integrates and processes all the information from these 3 systems to help us maintain our balance or sense of equilibrium.

How do you create a balanced life? ›

Finding balance requires saying no to something else so you can do what you want. Most of the time, we blame others, but we are the ones that are not making a choice. Let go of unnecessary tasks, ask for help, be open to adjusting your goals and priorities.

What is a balanced life style? ›

Balanced living means achieving optimal health in all aspects of your life: relationships, work, fitness, health, and emotional happiness. We all get so caught up in work and family responsibilities, that we forget to make time for ourselves.

What are five factors that balance your life? ›

Eat healthy, get enough sleep, stay hydrated, and work out regularly. Avoid negativity: Adopting a positive mindset and staying away from negative influences is essential for inner peace and happiness. Stay away from toxic people as much as possible.

What are the 4 aspects of a balanced life? ›

There are Four Cornerstones of a Balanced Life
  • Physical fitness – exercise, nutrition & lifestyle.
  • Emotional fitness – attitude, language, story.
  • Mental Fitness - focus, learning, & growth.
  • Spiritual fitness – gratitude, awareness & meditation.
5 Mar 2015

How do I restore my life balance? ›

Calm the chaos: how to restore balance to your life
  1. Take a break. You'll get more accomplished if you give yourself a 10-minute break every few hours at work, so schedule them in and make sure to take them.
  2. Prioritize. ...
  3. Turn off your email. ...
  4. Protect your time. ...
  5. Communicate. ...
  6. Create a buffer. ...
  7. Move your body. ...
  8. Delegate.
1 Jul 2020

How do I stop being a workaholic and enjoy life? ›

7 Ways to Overcome Workaholism
  1. Commit to fixing the problem. Step one for anyone struggling with addiction is admitting that there's a problem. ...
  2. Talk to your boss. ...
  3. Practice setting boundaries. ...
  4. Rest intentionally. ...
  5. Pursue health in all areas of life. ...
  6. Seek professional help. ...
  7. Make sure you're in the right job.
23 Sept 2021

How can I worry less about work? ›

Here are five steps you can take to make the most out of your next weekend and leave work thoughts and anxiety where they belong.
  1. Check off as Much as You Can on Friday. ...
  2. Prepare for the Next Week. ...
  3. Give Yourself a Worry Period. ...
  4. Plan out Your Weekend. ...
  5. Take Time to Reflect & Relax. ...
  6. Practice Self-Care. ...
  7. Talk it Out.
9 Feb 2022

What to do when you don't want to work? ›

What should I do if I don't want to work anymore?
  1. Check in with your mental health. ...
  2. Reflect on the source of your feelings. ...
  3. Envision your ideal life. ...
  4. Make time for breaks. ...
  5. Adjust your daily habits. ...
  6. Explore different careers. ...
  7. Give yourself rewards. ...
  8. Save up to take time off.

How do you make life not revolve around at work? ›

However, life shouldn't revolve around your job.
10 Important Career Lessons Most People Learn Too Late
  1. It's Okay to Say “No” ...
  2. Get a Job You Enjoy. ...
  3. Don't Work Only for Money. ...
  4. Never Stop Learning. ...
  5. Be Productive Outside of Work. ...
  6. Maintain a Healthy Work-Life Balance. ...
  7. Be a Team Player. ...
  8. Look After Yourself.

What are workaholics avoiding? ›

Workaholics deprioritize hobbies, leisure activities, or exercise because of their work. Although a workaholic might say it's important to exercise or have hobbies, making time for those activities isn't likely to happen. Work remains the top priority at all times.

What type of personality is a workaholic? ›

Workaholics (and those around them) may be reliving patterns from their past, or using work as a way to ease–or ignore–emotional issues and trauma. Others have linked workaholism to a variety of personality traits. In general, workaholics tend to be more conscientious, extroverted, and neurotic.

What is the root cause of workaholism? ›

Causes of it are thought to be anxiety, low self-esteem, and intimacy problems. Furthermore, workaholics tend to have an inability to delegate work tasks to others and tend to obtain high scores on personality traits such as neuroticism, perfectionism, and conscientiousness.

How Do I Stop overthinking? ›

Here are six ways to stop overthinking everything:
  1. Notice When You're Stuck in Your Head. Overthinking can become such a habit that you don't even recognize when you're doing it. ...
  2. Keep the Focus on Problem-Solving. ...
  3. Challenge Your Thoughts. ...
  4. Schedule Time for Reflection. ...
  5. Learn Mindfulness Skills. ...
  6. Change the Channel.
24 Jan 2022

How do you stop overthinking? ›

Here are three strategies I use every day to stop overthinking:
  1. Positive reframing. This is often confused with “toxic positivity,” which asks people to think positively — no matter how difficult a situation is. ...
  2. Write down your thoughts once, then distract yourself for 24 hours. ...
  3. Practice 'specific gratitude'
25 Feb 2022

How can I work hard without anxiety? ›

Tips for working hard without working crazy:
  1. Remember that you are merely mortal. Stress is responsible for 75 to 90 percent of visits to primary care physicians. ...
  2. Take care of your body. ...
  3. Take care of your psychological self. ...
  4. Work smarter, not harder. ...
  5. Give yourself time. ...
  6. Don't lose sight of your relationships.

Why I should quit my job? ›

Some good reasons for leaving a job include company downturn, acquisition, merger or restructuring as well as the desire for change — be it advancement, industry, environment, leadership or compensation. Family circumstances may also be a factor. Deciding to leave a job is a tough decision.

Why do I never feel like going to work? ›

Generally, when you don't want to go to work, the underlying reasons lie within a few categories: work, home, health, and expectations. Each of these factors could be contributing to feeling like you don't want to work anymore. You don't want to go to work because of the work environment. There can be toxic people.

Why do I not like working anymore? ›

When You Feel Demotivated At Work And Don't Want To Work Anymore. Not wanting to work anymore can be caused by a lack of motivation or purpose. Whether you're working for yourself or for someone else – it's possible to feel like you need a real break.

What is real work life balance? ›

Work-life balance refers to your belief that your personal and work lives are properly balanced. It means spending enough time achieving your goals and devoting time to the people and activities you love. To bring more balance in your life, audit how you spend your time.

How do you separate work from real life? ›

Here are 5 ways to separate work and home life.
  1. 1) Remind yourself that your job is what you do, not who are you. ...
  2. 2) Create routines for the work-to-home transition. ...
  3. 3) Imagine a mental barrier. ...
  4. 4) Limit work discussions at home and vice versa. ...
  5. 5) Practice mindfulness and build self awareness.


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