3 Ways to Cultivate a Healthy Work-Life Balance

Coming off the heels of Labor Day, it may be hard to believe that the average American once worked 12 hours per day and seven days per week to make a living in the late 1800s.

Whether it’s due to long hours, lack of job security, or poor work-life balance, stress can lead to depression, anxiety, irritability, headaches, stomachaches, trouble sleeping and muscle pain. Working over 55 hours per week can even raise your risk of ischemic heart disease and stroke.

Luckily, many of us aren’t putting in 55-hour weeks. According to the Bureau of Labor and Statistics, we now work an average of 34.4 hours per week. That means the number of hours Americans work per week continues to decline, but there’s still more we can do to find a better work-life balance.

Here are three ways to tip the scales in your favor.

Find Time to Unplug

• Tip 1: Technology often makes our lives easier, but it also tempts us to take work with us everywhere we go. Frequently checking texts and emails can increase stress, so consider removing work emails and apps from your personal devices. Focus on ways to be more “present” with family and friends after hours – or even just activities like cooking, reading, or watching TV – when you’re off the clock.
• Tip 2: Keep in mind that there are more ways to “unplug” than just digitally. If you work a high-pressure job requiring a lot of physical and emotional energy, it’s important to disconnect your mind and body from stressors throughout the day by taking quick breaks. As little as three or four minutes of deep breathing can help relieve stress. At the end of the workday, consider activities like journaling, hitting the gym after work or spending time with a friend.

Get Organized

• Tip 1: On the job, prioritizing the most important work by creating short “to-do” lists of what you need to achieve each day can keep you on track and help you get the most important work done. And don’t overload yourself by saying “yes” to projects before considering how much time and energy they will take. If you lead a team, help others prioritize their work, and reconsider sending emails at night or over weekends, so your team can also get the break they deserve.
• Tip 2: Getting organized at home can relieve stress, too. Set up a family calendar so that nothing is overlooked and you aren’t double-booked. Other ways to reduce anxiety and last-minute commotion are meal planning to reduce grocery runs, scheduling specific times to help with the kids’ homework, and ensuring that chores are divided fairly among the family. While some of these things are difficult at first, once they become habits, they can make your life much easier.

Take a Real Break

• Tip 1: Research shows employees make better decisions after they’re able to take a break. If your career requires long shifts, remember to take a moment for yourself between tasks. Take a deep breath, get a drink of water or make time to stretch a few times throughout the day. Even a few minutes of physical and mental separation from work tasks can help restore your energy.
• Tip 2: If you find it hard to take a break or even eat lunch, it may be time to put positive or self-care activities on your calendar. This could include morning meditation, a yoga class, browsing your favorite bookstore, lunch with a friend or a mid-afternoon walk.
• Tip 3: Most importantly, take that vacation! A 2018 study found that U.S. 52% of the workforce had unused vacation days by the end of the year.

We are busy people, and sometimes it isn’t easy to find a balance between our families, careers and other responsibilities. However, if you allow yourself to work to the point of burnout, it can be detrimental to your health, work performance and relationships. Take time to recharge so you can be the best version of yourself.

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If you think you’re experiencing signs of chronic stress or burnout, contact your primary care physician to make an appointment.

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