Many people consider being hardworking and ambitious as something valuable and necessary. In a way, yes it is. However, on the other hand, it may not be the best qualification for our mental and physical health.
Imagine that you work extra 4 hours to finish your task at work. Probably your colleagues and your boss would think that you are the best. You would feel satisfied by the feeling of “accomplishment”. When you stop for a second and try to understand how your body and mind feel about extra hours you worked, you would probably realize how tired you were.So, the question is which weigh higher in the scale, “being tired but satisfied with the work you have done” or “feeling well-rested and do as much as you can but not more than that”?
Scientists and researchers discuss the term”work-life balance” to answer the question above.
The phrase ‘work-life balance’ is rather more recent in origin. It was probably first used in the UK in the late 1970s, and in the US in the mid-1980s. It has, however, taken on a new meaning with the recent technological changes that have made it possible for workers to stay in touch 24 hours a day, seven days a week. Smart phones, remote working technology and the like have meant that, even on holiday, people find it hard to ‘switch off’ and genuinely rest, and the complaint is often that people are expected to be ‘on-call’ at all times, without being allowed to have a life outside work.
- Why Work-Life Balance?
To understand the need of “work-life balance”better, let’s have a look at Maslow’s Hierarchy of Need;
Maslow(1943) says that people have needs, which have to be met in order. Before anything else can be considered, basic physiological needs such as food, water, and shelter must be provided. After that, people need to feel safe, and then to be loved and belong to a group.What this means in practice is that work provides for basic needs: money earned provides food, and shelter, and a regular income means safety. Work also allows people to belong to a group, and doing They then move on to issues of self-esteem, cognitive needs, and finally, at the top of the pyramid, there is self-actualisation, or achieving your full potential as a human well at work boosts self-esteem. The lower levels are all largely met through aspects of working.
At the top of the pyramid, however, are needs which are hard to meet with work alone, and this is where lifestyle choices, and having time for leisure, become important. This explains partly why a work-life balance is a relatively modern concept, because you truly do need all the basic needs to be met before you have time or energy, or need, to worry about aesthetics or self-actualisation. To understand this statement better; if you think about the time that the Second World War took place, people were probably only focused on the need for safety and finding food. However, in the 21st century, our needs shifted in the upper direction on the hierarchy of needs. - As you can see from the pyramid of needs, if we don’t fulfill our love and belonging needs, we can not go towards the “self-actualization point”. Even if we try, we may experience difficulties due to lack of other aspects in our lives.
- Another problem due to imbalanced work-life is overstress. While some levels of stress can be very productive, prolonged and high levels of stress can lead to mental health problems, including burnout and depression. These are not just personal problems. For instance, if you are experiencing too much stress, this may affect your physical health and concentration which may lead to a need to take a day off from work.So in this sense, having a good balance of work and life also benefits employers.
How to achieve a good work-life balance? - Setting limits
If you don’t set limits, work can leave you with no time for the relationships and activities you enjoy.
Consider these strategies: - Manage your time.
Give yourself enough time to get things done. Don’t overschedule yourself. - Learn to say “no.”
Evaluate your priorities at work and at home and try to shorten your to-do list. Cut or delegate activities you don’t enjoy or can’t handle — or share your concerns and possible solutions with your employer or others. When you quit accepting tasks out of guilt or a false sense of obligation, you’ll have more time for activities that are meaningful to you. - Detach from work.
Working from home or frequently using technology to connect to work when you’re at home can cause you to feel like you’re always on the job. This can lead to chronic stress. Seek guidance from your manager about expectations for when you can disconnect. If you work from home, dress for work and have a quiet dedicated workspace, if possible. When you’re done working each day, detach and transition to home life by changing your outfit, taking a drive or walk, or doing an activity with your kids. - Consider your options.
Ask your employer about flex hours, a compressed workweek, job sharing or other scheduling flexibility. The more control you have over your hours, the less stressed you’re likely to be. - Caring for yourself
- A healthy lifestyle is essential to coping with stress and to achieving work-life balance. Eat well, include physical activity in your daily routine and get enough sleep. In addition, aim to:
- Relax.
Regularly set aside time for activities that you enjoy, such as practicing yoga, gardening or reading. Hobbies can help you relax, take your mind off of work and recharge. Better yet, discover activities you can do with your partner, family or friends — such as hiking, dancing or taking cooking classes. - Volunteer.
Research shows that volunteering to help others can improve your connections with others, as well as lead to better life satisfaction and lower psychological distress. - Develop a support system.
At work, join forces with co-workers who can cover for you — and vice versa — when family conflicts arise. At home, enlist trusted friends and loved ones to pitch in with child care or household responsibilities when you need to work late. - Know when to seek professional help
- If your life feels too chaotic to manage and you’re spinning your wheels worrying about it, talk to a mental health provider. If you have access to an employee assistance program, take advantage of available services.
- Creating work-life balance is a continuous process as your family, interests and work life change. Periodically examine your priorities — and make changes, if necessary — to make sure you’re keeping on track.
To learn more about why you need to balance your work and personal life check out our Self Compassion whitepaper
