Top TipstoAchieve Work-Life Balance
Howyoucanachieve
Work Life Balance
Positive, life-altering transformation is within your grasp!
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About Me
Self assesment
work - life balance
Strive for a 'realistic' Work-Life Balance
Learn & Practice saying “no”
Understanding the importance of taking breaks
Prioritise your health unplug
Make time for family & friends flexible work options
Prioritise your WorkLife Balance
I'm an Certified coach and passionate about personal transformation. I've coached leaders across many organisations, so I know my stuff when it comes to finding your inner strength, brilliance and reaching your life goals.
I know how hard it can be to achieve the success you've worked so hard for without having to sacrifice your inner peace and happiness in order to find it.
I've spent the last 15 years working with people who are finding it difficult to balance their work goals with their personal health and happiness. I specialise in helping them to discover their own strength and brilliance, and guide them to get that worklife balance they desire.
You will learn how to stay organized, keep ahead of those project deadlines and get that quality time to spend on what makes YOU happy!
hello@laurabaynes.com
Laura baynes coaching
Laura Baynes Coaching
Laura Baynes
Self Assesment
Before I jump onto sharing the positive strategies to achieve your work - life balance, I would like you to take this self assessment. This will help you understand where you stand on this balance and how the strategies can support you.
Read each statement and check which description on the scale below applies best to you.
For results, please follow the instructions at the end to calculate the score as described,
1 2 3 5 4 8 6 7
Self Assesment
I feel like I have little or no control over my work life. I often feel anxious or upset because of what is happening at work.
I barely have time for my hobbies or interests outside of work. My family and friends frequently complain that I don’t spend enough time with them.
I often work all day with hardly any breaks. I eat lunch at my desk.
Most days, I feel overwhelmed and over committed.
I never use all of my vacation days.
I feel guilty when I can’t find time to do something – for work or outside of work.
Self Assesment
Most of the time, I feel exhausted.
I frequently think about work even when I’m not working.
I never say no to taking on a task at work. I hardly have enough time to sleep, exercise, or take care of myself otherwise My life feels disorganized and frantic.
I
I usually work longer hours than whats in my schedule. I procrastinate.
I
Response
Strongly Agree Agree
Neither agree nor Disagree Disagree
Strongly Disagree
Self Assesment Score
No. of times you checked it
Add the Strongly Agree and Agree numbers together to total:
Add the Strongly Disagree and Disagree numbers together to total:
Results
My Strongly Agree and Agree total is larger than my Strongly Disagree and Disagree Total – You seem to be struggling at having a healthy Work-Life Balance and feeling over worked. This Mini Course / Top Tips can guide you to achieve the work life balance that you desire.
My Strongly Disagree and Disagree total is larger than my Strongly Agree and Agree Total – You seem to be doing a good job at maintaining a healthy Life-Work Balance!
My two totals are rather close to one another – You seem to be somewhat balanced. This Mini course / Tips can support your Work-Life Balance in specific areas where there is still the capacity to improve!
01 Work - Life Balance
Work - Life Balance
It's no secret that the modern world is stressful. Between the constant barrage of notifications and emails, and the fact that recent changes to work environments, such as 'working from home' has made the concept of "taking time off" far fetched, it can seem like there's no safe space to let your guard down.
Work life balance is a buzzword that has been floating around for years now, but what does it actually mean?
Work life balance is the idea that you can have a work schedule that balances between work and personal time. It's not about how many hours you work or how much sleep you get it's about making sure your life doesn't revolve around your job.
Its about making sure that you're taking care of yourself and your family in the most practical way possible without neglecting your responsibilities at work. It's about being able to be present in your life, and not feeling stressed out by having to do everything on your plate at once.
So why should you care about having a work life balance?
Because when you do have one, not only do you get to spend more time doing the things that make you happy but also, when things get stressful at work or in your personal life, it's easier to cope with them because they aren't consuming all of your mental energy.
In fact, many experts say that there are actually health benefits from doing things like having a flexible schedule and getting regular exercise and those same benefits can apply just as well to having a healthy lifestyle outside of normal hours.
If you're interested in learning more about how to achieve work-life balance, or if you're looking for ways to improve your current situation, then keep on reading!
Strive for a 'realistic' Work-Life Balance
Strive for a 'realistic' Work-Life Balance
It's easy to get caught up in the idea of having one schedule a perfectly balanced day where you're spending equal amounts of time on work and personal activities. But the truth is, life doesn't work like that. Some days, you might have more time and energy for work than others; other days, you might have more of an urge to pursue your hobbies or spend time with your loved ones.
The key to achieving balance isn't so much about finding the perfect schedule each day, but about being flexible and accepting that sometimes we'll spend more time at work, and sometimes we won't.
You don't need to feel guilty if today was "work-heavy," because tomorrow might be "home-heavy" and that's okay! It just means you'll have more time to catch up on some chores around the house or do something fun with friends or family members later in the week.
So instead of striving for perfection each day, try aiming for balance over time You might have days when you have more energy and focus than normal so use those days to push yourself a little bit harder at work or spend time with loved ones. Conversely, there will be days when your brain isn't firing on all cylinders so take advantage of those days by spending more time doing things that energize you (like going for a run or getting some sleep)
Learn & Practice saying “no”
Learn & Practice saying “no”
We've all been there: You're working on a project, and you have a deadline looming. Your boss asks you to do another task as well, but you're already busy as it is. So what do you do? Do you give into their demands, or do you tell them no? It's not an easy question to answer, especially when your job depends on it.
Or may be saying yes when you mean no is probably something that comes naturally to you You can't help but want to be helpful, especially when it comes to your coworkers or superiors. You want them to think well of you, right? And so when they ask you to take on a new project or task, it's hard not to say yes especially if they don't seem 100% sure that they want it done. But here's the thing: saying yes when you mean no can seriously hurt your career and burn bridges with coworkers who were counting on you.
But by learning how to say no and more importantly, how not to feel guilty about it you'll be able to use this skill in all sorts of situations.
If you want to build a career that is sustainable, you need to learn how to articulate what's on your plate. There's nothing more draining than feeling like you're taking on too much and having no idea how to prioritize it all
So what's the best way to do this? Here are some tips:
1) First things first: Take a look at what you're currently doing in terms of work and personal commitments. What new commitments or opportunities do you want to add? Then, think about what needs removing from your plate so that you can focus on these new items
2) Next up: Identify your priorities! If something isn't important enough for you
(Checkout the Eisenhower Box on the next page to help you sort out your priorities!)
You also have to learn how to communicate with others about what those priorities are for example, by telling people that you aren’t available for an event or project because it doesn’t line up with your goals at work. This means being honest, but also compassionate towards others who may be disappointed by your decision. right now, then don't feel bad about saying no just make sure it doesn't get added back on later when things seem less busy (because they will). Make sure that any new commitments have real meaning for your career or personal goals before making them official!
m p o r t a n t
Urgent Not Urgent
Top Priority
List all the Important and Urgent things to do.
o t I m p o r t a n t
Delegate
Do Decide Delete
List all the Important but not urgent things to do. Schedule a time for it.
List all the Urgent but important things to do. Who can do these for you? Not Important and Not Urgent. Delete these.
Understanding the importance of taking breaks 04
Undersanding the importance of taking breaks
When you're at work, it can be hard to remember that you're a person and not just a cog in the machine. And when you're in the office, it can feel like there's never enough time to take a break! But taking regular breaks from your work is important you deserve some time to relax, recharge, and reconnect with yourself. Not only does it help you stay focused, but it also helps you avoid burnout and exhaustion.
You might be thinking, "I don't have time for a break " But while being productive is important, so is taking a break even if it's just for lunch!
So the next time you're sitting at your desk during lunchtime, use the opportunity to get away from your computer screen and enjoy some peace and quiet. If you want to eat something, great! If not, that's fine too. Just make sure to give yourself at least 15 minutes away from work so that you can relax and recharge before diving back into whatever tasks await you when you return.
I personally recommend going for a walk outside during lunchtime. It can help improve moods by reducing anxiety, and boost creativity and productivity for the rest of your work day.
Prioritise your health
Prioritise your health
It's easy to get caught up in the hustle and bustle of life, but it's important to remember that your overall physical, emotional and mental health should be your main priority. If you don't prioritize your health, the rest of it won't matter
It's not just about eating right and exercising, although those are important basics. It's also about getting enough sleep and dealing with stress in healthy ways And sometimes it means taking a break from your responsibilities so that you can take care of yourself without worrying about how much time it will take away from something else on your plate.
It might seem counterintuitive that taking care of yourself will actually help you get more done, but it works! When I'm feeling good about myself and my life, I have more energy for everything else I do and more motivation to make sure that those things stay on track as well!
Here a few general tips:
Be active in your community, even if it's just volunteering at your local soup kitchen or shelter. People who are active in their communities have lower rates of depression than those who don't.
Stay connected with others through social media or other online platforms like Skype
This can help you feel less isolated and more connected to the world around you. Take time out of each day to do something fun (like going for a walk with a friend) or relaxing (like reading a book)
If you're feeling overwhelmed by stressors in your life, take time to identify what is causing you stress so that you can better manage it.
Unplug
Unplug
There are ways you can unplug from technology and reconnect with yourself, your loved ones, and the world around you.
Here are some ideas you can do tp unplug. (Make sure you set up an autoresponder and set up a system for people to contact you in a true emergency):
Make sure you take time every day to do something physical: walk, run, dance, play a sport anything! Not only will this help keep your body healthy, but it will also help clear your mind so that you can focus on what matters most.
Turn off notifications on your phone. This will help you focus on the present moment instead of being distracted by emails or text messages popping up on your screen.
Practice transit meditation on your daily commute.
Turn off your phone for an hour each day (or more if you want), and spend that time playing with your kids or hanging out with friends. This will allow both of you to get off the phone so that they can enjoy their time together without distractions from texts or social media notifications acting as a barrier between them.
If possible, try going completely offline for at least one day per week no phones
07
Make time for family & friends
Make time for family & friends
When you're a busy person, it can be hard to find the time for family and friends. But it's important to make that time because if you don't, you might find yourself feeling lonely and unhappy. It can often feel like there's never enough time in the day to do everything you want to do.
So how can you make time for family and friends without feeling like you're letting your career slide? The answer is simple: Prioritize.
Here are some ways to share more quality time with your loved ones without sacrificing your career or other commitments.
1. Schedule time into your calendar
This might seem obvious, but scheduling time for your loved ones is actually one of the most important things you can do if you want to spend more time together. And it doesn't just mean scheduling in-person dates; it also means scheduling phone calls and video chats Just having those things on the calendar will remind everyone involved that they exist!
2. Don't overcommit yourself
One of the biggest mistakes we make when trying to balance work and family is overcommitting ourselves at work and then trying to compensate by cutting out things like date nights with our partners or skipping out on family events because we feel like we need more hours in the day. If this sounds familiar, then stop doing it! Your relationships will only suffer if you keep trying to squeeze them all together.
Look for flexible work options
When it comes to work-life balance, many people are looking for flexibility in their lives. In this day and era, providing flexibility is easily accepted and managed by businesses and organizations. Flexibility in work hours, location and schedule can provide a sense of freedom and control over their environment, which can lead to greater satisfaction with life in general.
It's important to have a schedule that works for you and your family. If you are able to work from home or during nights or weekends, this will allow you to spend more time with your family without sacrificing your career ambitions.
Prioritise your Work-Life Balance
The work-life balance is a struggle. It's hard to prioritize your own needs and wants, and to determine which responsibilities should take precedence over others.
Prioritizing your work-life balance is something you have to do on a continuous and ongoing basis. You may think that you have a good idea of what's important to you, but as time goes on, things change. When they do, it's important to revisit your priorities and see if they still line up with how much time and energy you're spending on each thing in your life.
This isn't just about making sure that all of your priorities are represented in some way you also need to make sure that the amount of time you spend on each one is reasonable. If you have a job that requires 60 hours of work per week, but your family is only getting 15 minutes per day from you, then something needs to change!
Tips to achieve work-life balance!
Manage your time
Learn to say "no."
Get organized
Change your perspective
Take away distractions
Consider your options
Plan Your Vacation & Days Off in Advance
Exercise and Meditate
Stay focused
Set Boundaries and Work Hours
Prioritize self-care
Create one hour a day to think and relax
Do one thing you love to do every day
Create more family time
Unplug from technology
Push your limits
Components of Work-Life Balance
Self-management
Time management
Stress management
Managing change
Managing technology
Managing leisure time
It’stimetostart livingthelife you ’ ve imagined…
Henry James
Four Fundamentals of a Balanced Life
Physical Fitness
Emotional Fitness
Mental Fitness Spiritual Fitness
Four Fundamentals of a Balanced Life
Physical Fitness
Insert daily exercise and physical activities
Consume healthy foods, water and liquids
Keeping body clean and maintained
Positive Mindset & Attitude
Nourish mind through learning & growth
Sleep, meditation and recreation.
Mental Fitness
Emotional Fitness
Positively engage your emotions
Focus on positives and solutions
Push through fears & procrastination
Invoke spiritual presence
Engage in healthy, elevating activities, feelings & thoughts
Meditation
Spiritual Fitness
Your
I Need to
Exploring & Identifying Timeframe
Every person has different time frames for work/life balance. Please highlight where you would consider finding joy, peace and relaxation.
A LO NG W E E K E ND (3 DA Y S O F F ) E V E RY F E W W E E K S
SOMEWHERE IN BETWEEN 2-4 WEEKS OFF EVERY YEAR
How Do Your Rankings Compare?
Rank order the following items 1 through 12 on the basis of how much time you spend per week on each one.
1 = I spend the most time on this. 12 = I spend the least time on this.
Rank order the following items 1 through 12 on the basis of how much time you would like to spend per week on each one.
1 = I would like to spend the most time on this. 12 = I would like to spend the least time on this.
Identifying Balancing Factors
This exercise will help you see if there is any imbalance in your life, between the things most important to you and where you spend your time. It will help identify what needs to be changed to have a balanced life.
List 5 most important things in your life:
List 5 areas you spend the most time on:
I currently spend most of my time on but I want to spend that time on _______________ .
(write your 1st option from the 2nd list) (write your 1st option from the 1st list)
Now that you are aware where you spend most of your time, and where you want to spend it, write down one change that you need to make:
Plan of Action
List 3 major steps to get back in balance:
List 2 milestones for each major step: Time needed
Worksheet
Time Off / Breaks
Think about your work breaks and time off. List your current habits below, and think of ways you can improve your productivity by taking more frequent and effective breaks.
Current habits: Changes I can make:
Health
Think about the effect of stress on your health. List habits that you know do not encourage balance below. Then, think of ways you can change.
Current habits: Changes I can make:
LifeBalanceWheel
Rank your level of satisfaction with each area of your life by drawing a curved line across each segment. Scoring is between 1 (very dissatisfied) and 10 (fully satisfied).
Health
