Establishing boundaries between work and leisure has no doubt become more difficult in recent years. Smartphones mean we're 'always on', email inboxes keep filling for hours, and social life can quickly take over weekends when we need to relax or indulge in more leisurely pursuits. Here we've taken some simple steps to restore a good work-life balance, making you healthier, happier and more productive.
Work smart, not long
Managers have a responsibility to exemplify good work-life balance and develop policies to advise and support employees accordingly. “Work smart, not long” promotes the idea of a streamlined work week. Try to schedule work calls and meetings from Monday to Thursday and leave Friday free to tie up loose ends and plan the week ahead. This helps you to be more on top of the workload and ensure that the workweek runs more smoothly.
Manage your inbox
If an email comes in but isn't urgent, ask yourself if you should reply immediately or if a response can wait. A rushed response can sometimes do more harm than good, as items can be missed or poorly expressed. It's good practice to always read one last email before hitting send. Emails sent on weekends or during annual holidays can give the impression that you are always available and should be avoided as such.
Designated phone time
With smartphones we can connect to the digital world at the touch of a button, but it can also mean that you waste time scrolling and feel overloaded by information. Setting aside your set phone time – say half an hour during your daily commute – can make sure you have screen time under control. Allow phone-free time at home when you need to be around loved ones and leave your phone in another room at night to limit screen time when you should be relaxing.
Plan your free time
It may sound contradictory, but it's a good idea to plan your free time to avoid sluggishness. Whether it's excursions or days out; seeing friends or family; theatre, cinema, museum or gallery visits; markets; bike rides; gym sessions or, indeed, just laying on the couch for a movie for an afternoon after Sunday lunch, if it's planned and 'checked off' you will have a greater sense of accomplishment. Fun weekends can be exhausting but do wonders for mood and general well-being, while lazing around and getting little done invariably leaves us feeling miserable when the weekly cycle starts again. Just make sure the fun is balanced with quality rest and recovery.
Go outside Nature has been shown to reduce stress and increase happiness, so use free time to explore a park, forest, or shoreline, rather than sitting indoors. Boredom is the ultimate trigger for aimless scrolling on the phone. If you can leave your phone behind, even better. At work, take a walk during lunch instead of eating at your desk. Even a brisk 10-minute walk has a positive effect on your productivity for the rest of the day.
Positivity wins
People with good mental and emotional boundaries have a strong sense of identity and self-esteem; they can say no to unreasonable requests and don't easily let the mood of others affect their own. Observe and learn from the positive people around you, speak your mind, share your ideas, and don't take it personally if someone else disagrees. Feedback should be given constructively; see it as an opportunity to improve and learn from your mistakes – after all, nobody is perfect!
The best sleeping environment
Make your bedroom the best possible sleeping environment. It should mimic a cave:cool, dark and comfortable. The ideal bedroom temperature is between 16-20°C. Choose cotton and linen for pajamas and bed linen, as they are more breathable and provide good ventilation. Blackout blinds or curtains are helpful to block out light and use earplugs if necessary to block out sound.
