Work Hard, Nap Harder: The Secret to Work-Life Balance

-

It is estimated that people spend almost 1/3 of their lives at work, which is equivalent to almost 90,000 hours, and employees who work more than 55 hours per week are at a higher risk of experiencing depression and anxiety. Work is an integral part of our life, but do you think you've somewhat lost balance between your professional and personal life? Well, let's fix that! 

Finding a balance between work and personal life may feel challenging, but it is much required for leading a harmonious life. Harmony is important, as it ensures a state of equilibrium – which is crucial for one’s overall well-being.


Image by Freepik

What is work-life balance?

Work-life balance can be defined as a state of harmony or equilibrium between personal and professional life, which helps one effectively manage their professional and personal commitments, ensuring that work doesn’t overshadow important aspects of life, such as family, friendships, relationships, hobbies, health and wellness.

While professional fulfillment is important, so is maintaining a healthy lifestyle. Therefore, one should try to prioritize both their professional commitments and personal responsibilities.

It is also important to note that with the rise of remote and hybrid work arrangements, a newer concept has emerged, which is called ‘work-life integration’. It is the blend or integration of both personal and professional responsibilities. The concept views work and personal life as complementary and holistic rather than distinct like work-life balance.


Work-life balance around the world

The Organisation for Economic Co-operation and Development (OECD) is an intergovernmental organisation with 38 member countries. According to the OECD, almost 14% of male employees and 6% of female employees work very long hours in paid work, across the OECD countries. 

The following are the top 10 countries with good work-life balance, according to OECD. :-

  1. Italy
  2. Denmark
  3. Norway
  4. Spain
  5. Netherlands
  6. France
  7. Sweden
  8. Germany
  9. Russian Federation
  10. Belgium

Based on the data from the OECD Better Life Index

The data shows that the top 3 countries with good work-life balance are Italy, Denmark and Norway, with Italy having the best work-life balance with a score of 9.4/10.  The report also states that only 3% of employees work very long hours (paid) and individuals devote 69% of their day, or 16.5 hours to leisure (hobbies, socializing with friends and family, games, etc.) and personal care (eating, sleeping, etc.), which is more than the OECD average of 15 hours, possibly due to the cultural importance of spending time with family in Italy.

Denmark scored 8.6/10, suggesting a good work-life balance which may be due to the availability of flexjob agreements. Evidence suggests that flexible work arrangement is associated with work-life balance and employee well-being. A majority of the sectors in Denmark have a 37-hour workweek and only 1% of the employees in Denmark work very long hours (paid). The OECD report also states that full-time workers in Denmark devote more time to personal care and leisure than the OECD average of 15 hours.

Norway ranks third, with a score of 8.5/10 for work-life balance and like Denmark, only 1% of employees work for very long hours (paid). Norway also scored 8/10 for life satisfaction, indicating that most people feel satisfied with the life they lead. Full-time workers devote an average of 65% of their day, or 15.7 hours to personal care and leisure activities. The average weekly worktime in Norway is 40 hours, with hours worked beyond that paid as overtime.

The following are the 10 countries with poor work-life balance, according to OECD: -

  1. Mexico
  2. Colombia
  3. Costa Rica
  4. Türkiye
  5. Japan
  6. South Africa
  7. Korea
  8. Israel
  9. Australia
  10. Iceland

Based on the data from the OECD Better Life Index on countries with poor work-life balance

According to the OECD report, Mexico ranks at the very bottom of the list, with a score of 0.4/10 for work-life balance and a score of 3.6/10 for life satisfaction. 27% of employees work very long hours (paid), which is the highest compared to the OECD average of 10%. As a result, employees get to spend very little time on other activities like personal care, leisure, or spending time with friends and family, all of which are essential for achieving work-life balance. 


How to differentiate between healthy and unhealthy work-life balance?

An unhealthy work-life balance may look like this – you work all the time, never stop thinking about work, struggle to focus, your personal time gets taken up by work, friends rarely get to meet you, you hardly spend quality time with your family when you get home because you are too busy with work. You may always feel stressed, exhausted or irritated, you don’t get adequate sleep or time to take care of your hobbies, and you never have fun.

On the other hand, a healthy work-life balance will bring harmony between your personal and professional life. You’ll feel well rested, happier, and motivated, leading to positive outcomes at work – higher productivity and better performance. At the same time, you’ll be able to nurture close relationships, give time to yourself, and maintain an overall healthy lifestyle.


How to achieve work-life balance?

i) Create a distinct boundary between work and personal life: We often find our work and personal life overlapping. Realistically speaking, it may not be easy to separate them completely because of how integrated the two worlds are. For example, you can’t just turn the switch off and stop worrying about your personal responsibilities while you are at work, but think of it this way: is it going to benefit you? Not really, as it will only act as a distraction. So, when you are at work, you should try to maintain your focus on the work you have in hand and not let your mind wander off. You can also set aside specific hours for your work and avoid bringing work home as it can take away from the time you spend with you family, friends, or yourself.  

ii) Limit your workload: Saying ‘no’ might not be easy but you must be assertive and decline extra work when necessary. Taking extra workload can take a toll on your mental and physical well-being. Remember, “health before wealth”, or, in this case, health before work. You shouldn’t compromise your health for your work.

iii) Practice time management: It’s easier said than done to limit work to official work hours, especially with today’s technological advancements, which don’t make it hard to carry work home – like checking your work email is just a tap away, right? To make sure that you achieve both professional success and personal fulfillment, its necessary to practice time management. Work smart, not hard. Plan your day to stay organized, prioritize what’s more important and set a time limit for each work.

iv) Take breaks: It isn’t possible for any human to constantly keep working. What’s worse is, working without breaks can be counterproductive and lead to burnout. Evidence supports that long working hours may impair health and increase stress. Therefore, incorporating short breaks into your workday and taking time off for vacation is necessary for well-being and productivity. During short breaks, you can go out, get fresh air, grab a coffee, socialize, or do short breathing exercises to relax. If you work from home, you can take some time to stretch out, walk around or do mindful meditation which can help increase your focus.

v) Delegate your work: It’s not always possible to handle every task alone. Delegating work can help manage time efficiently. Therefore, distributing work to your team members can help lighten your workload. If you feel that you will lose control over the task, don’t worry, as delegating a work involves distributing certain tasks (which you can choose) and not the entire job.  

vi) Seek social support: All individuals have the need to feel comforted, loved and encouraged during times of need.  Social support means having friends, family members or close people to turn to during difficult times. Supportive relationships provide emotional encouragement and practical assistance which can help alleviate work pressure and stress, and also increase life satisfaction, helping one maintain a positive work-life balance.

vii) Prioritize self-care: Self-care practices such as regular exercise, healthy diet, taking rest, getting adequate sleep, or engaging in activities that bring joy and happiness can help enrich one’s life, promote well-being and build resilience to manage work pressures, leading to a more balanced lifestyle.

viii) Relaxation Techniques: Practicing relaxation techniques like meditation, mindfulness, deep breathing, and muscle relaxation help reduce stress and improve focus. Incorporating relaxation techniques into your daily life can help you manage work pressures more effectively, ensuring that work-related responsibilities do not overwhelm your personal time. To know more about mindfulness check this out.


The importance of work-life balance

i) Higher productivity: Effectively managing both personal and professional responsibilities can reduce stress and increase focus which can help you to concentrate more on the tasks at hand. An employee who is well-rested, less stressed and motivated can work longer hours, leading to increased productivity. Conversely, a poor work-life balance leads to higher levels of stress and lower productivity. Therefore, a healthy work-life balance is a predictor of higher productivity.1 Organizations should focus on giving employees flexible working hours as it gives employees the time to perform outside of their work roles, and therefore, promotes work life-balance which further leads to higher productivity and overall life satisfaction.2

ii) Higher engagement: Work engagement is defined as a positive, fulfilling motivational state of work-related well-being.3 Engaged employees are more dedicated towards their work, and have higher motivation, concentration, persistence and vigor, leading to better performance. Having this balance fosters positive feelings about work and enhances work engagement, as work engagement is the antecedent of work-life balance and vice versa.4

iii) Career development: Career development involves navigating an appropriate career path and advancing along that path. As individuals continue working for an organization, they come across opportunities as well as the necessity to advance beyond their current job level within the organization. Prioritizing work-life balance leads to higher productivity, work engagement and positive feelings towards one’s work, contributing to long-term professional success and career growth. Studies have shown that work-life balance has an impact on career development5 6, which is why organizations should promote flexible work arrangements and work-life balance, so employees get enough space for taking career development initiatives.

iv) Improved well-being: Employee well-being encompasses overall physical, psychological and emotional well-being. A good state of well-being can build resilience, keep employees energized and motivated which makes them productive, efficient and satisfied.  Employee well-being and work-life balance are strongly connected7 with research showing that work-life balance acts as a mediator between organizational culture and employee well-being,8 therefore, organizations should take actions to help employees achieve a sense of work-life balance to enhance performance and overall well-being. For example, an organization that offers flexible work arrangements or generous parental leave policies can help employees better manage their personal and professional lives.


In today’s fast-paced and demanding world, achieving and maintaining a healthy work-life balance is more important than ever. It not only helps one to be more productive and successful but also enhances one’s well-being and life satisfaction, as a balanced life leads to a more fulfilling career and a richer, more enjoyable personal life.



Also read: Work Stress Survival Guide: How to Ride the Rollercoaster Without Screaming


References:

1. Jackson, L. T. B., & Fransman, E. (2018). Flexi work, financial well-being, work–life balance and their effects on subjective experiences of. . . ResearchGate. https://doi.org/10.13140/RG.2.2.28256.99843

2. Shagvaliyeva, Sussanna & Yazdanifard, Assoc. Prof. Dr. Rashad. (2014). Impact of Flexible Working Hours on Work-Life Balance. American Journal of Industrial and Business Management. 4. 20-23. 10.4236/ajibm.2014.41004.

3. Blanch, Angel & Aluja, Anton. (2009). Work, family and personality: A study of work–family conflict. Personality and Individual Differences - PERS INDIV DIFFER. 46. 520-524. 10.1016/j.paid.2008.12.004.

4. Wood, J., Oh, J., Park, J., & Kim, W. (2020). The Relationship Between Work Engagement and Work–Life Balance in Organizations: A Review of the Empirical Research. Human Resource Development Review, 19(3), 240-262. https://doi.org/10.1177/1534484320917560

5. Devindi, K., & Rajapaksha, R. (2022). A Study on the Impact of Work-Life Balance on Career Development. International Journal of Research Publication and Reviews, 03(12), 1266–1272. https://doi.org/10.55248/gengpi.2022.31232

6. Lyness, K. S., & Judiesch, M. K. (2008). Can a manager have a life and a career? International and multisource perspectives on work-life balance and career advancement potential. Journal of Applied Psychology, 93(4), 789–805. https://doi.org/10.1037/0021-9010.93.4.789

7. Hoffmann-Burdzińska, K., & Rutkowska, M. (2015). Work-life balance as a factor influencing well-being. Journal of Positive Management, 6(4), 87-101.

8. Stankevičienė, A., Tamaševičius, V., Diskienė, D., Grakauskas, Ž., & Rudinskaja, L. (2021). The mediating effect of work-life balance on the relationship between work culture and employee well-being. Journal of Business Economics and Management, 22(4), 988-1007.


Comments

Post a Comment

Popular Posts

How to Deal with Workplace Conflict Like a Pro

-
Image
Navigating human relationships is a complicated thing, especially during times of distress or heightened emotions. Ego and pride often take the center stage, worsening interpersonal relationships. After all, we often feel that winning an argument can sometimes provide us with a temporary ego boost, even if it comes at the cost of the relationship. Conflict is unavoidable - wherever there are people, there will be disagreements. Workplace conflict, whether stemming from simple misunderstandings or a full-fledged dispute, has the potential to disturb the harmony in any office. However, when managed effectively, conflict can also provide opportunities for growth, creativity, and improved relationships. Image by Freepik Workplace conflicts can arise from several factors, such as conflict of interest, misunderstandings, differences in personality, miscommunication, resource allocation, etc. According to CPP Inc., 85% of both individual contributors and leaders reported experiencing some l...
Read more

The Rarest Personality Types

-
Image
Do you sometimes wonder why your approach towards life is a little different from others? You may have noticed sometimes that your friends thrive in social settings, whereas you feel more energised after a quiet night in. Or perhaps, when everyone seems stuck on the details, you are the one who sees the bigger picture. A lot of it can be traced back to your personality type – and the Myers-Briggs Type Indicator (MBTI) assessment has a great way of explaining it. MBTI is based on theories put forward by Carl Jung, and it classifies people into 16 different personality types. Each personality type has a unique combination of traits – while some are quite common, few are extremely rare, and only a small percentage of people worldwide share them. In this article, we will be delving into the five rarest personality types, and I’m curious to know if you identify with any of these! Be sure to leave a comment below and share what it's like for you. Image by Freepik This assessment is desig...
Read more

Stressed Out or Fired Up? It's All About How You Perceive It

-
Image
Stress is a concept that is firmly established in our daily lives and is often regarded as something harmful. It can be both positive and negative, depending on an individual’s perception of a stressful situation. Therefore, stress can be of two types, namely, eustress and distress, as put forward by Hungarian-Canadian endocrinologist Hans Selye (1974). Image by Freepik With the nature of work changing rapidly in our fast-paced society, we are often unable to meet with the demands of the workplace, leading to stress. Working individuals are bound to experience some level of stress due to increasing demands. According to a survey called “ People at Work 2023: A Global Workforce View , ” 65% of workers globally said that stress adversely affects their work. A report published by Gallup, titled “ State of the Global Workplace 2023 , ” mentions that 44% of employees worldwide experience work-related stress and shows a continuation of the “trend of elevated stress that began almost a deca...
Read more

Dark Triad at Work

-
Image
In the early 2000s, psychologists Delroy Paulhus and Kevin Williams coined the term ‘Dark Triad’ which refers to three types of personality traits: Machiavellianism, Narcissism, and Psychopathy. The first things that may come to your mind when you think about these personality traits are movie villains or callous CEOs, but you’d be surprised to know that individuals with these traits exist in our everyday work settings, hiding behind affable faces, and sometimes, even the demurest coworker can have an underlying shady side to them which others might be unaware of.  Well, it’s all a part of the intricate tapestry of human behaviour at the end. Understanding of how these Dark Triad personality traits play a role in workplace dynamics can help deal with the challenges posed by these personalities. Recognising these traits can help foster a more positive and healthy work environment, which will provide a place for collaboration and cooperation to thrive. It’s important to remember th...
Read more

The Chameleon Leader: Adapting Styles for Success

-
Image
Leadership. The word alone can conjure images of corner offices, power suits, and boardrooms. Leaders create a vision of the future and then align people by communicating it, establishing direction, and inspiring them to overcome obstacles. People often look for the “best” leadership style. However, evidence suggests that leadership styles are not one-size-fits-all. Effective leaders are adaptive – they adapt their leadership style to meet the demands of specific situations while ensuring that their subordinates’ needs are not overlooked. Image by Freepik What is Leadership? Leadership isn’t just about having a fancy title or giving orders—true leadership is about inspiring, guiding, and making a real impact. House and Shamir (1993) define leadership as:  "the ability of an individual to motivate others to forego self-interest in the interest of a collective vision, and to the collective by making significant personal self-sacrifices over and above the call of duty, willingly...
Read more

How can Managers Improve Employee Engagement

-
Image
Picture this: you’re in a meeting, leading it, and with genuine excitement, you announce a new initiative to boost engagement. But as you look around the room, instead of seeing the enthusiastic faces you had hoped for, you see a blend of faint smiles, polite nods and that one team member who looks like they’d rather be somewhere else. Managers often have the best intentions when introducing these initiatives and they aim to create an environment that’s enjoyable and motivating. But often these well-meaning ideas fall fat. Employee engagement goes beyond fun activities or perks – it’s about understanding what truly motivates employees and building a work environment where every individual feels heard, respected and valued. Managers therefore need to use practical strategies to move beyond superficial “employment programs” and transform those into initiatives that foster genuine employee engagement.   Image by Freepik What exactly is employee engagement? Employee engagemen...
Read more

Identify Your Dominant Need

-
Image
American Psychologist, David McClelland developed the Needs Theory back in 1960. He explained that people feel motivated at work due to the influence of three main needs: Achievement, Power and Affiliation. The theory states that these specific needs are acquired over time and are shaped by the experiences that one has. Each need exists in everyone, regardless of one's organizational level. However, the degree to which it drives us varies, from person to person.  Image by Freepik Knowing your dominant need can help you make smarter career moves - from setting professional goals to fostering a more motivated team. Organizations can also provide a more supportive work environment for employees to thrive. So, let's explore how the theory can help both individuals and organizations thrive. Need for Achievement Need for achievement means that one has the drive to complete tasks and challenges that they set for themself or someone else sets for them.  i) Individual Characteri...
Read more

How Childhood Attachment Shapes our Personality

-
Image
Has it ever occurred to you why some people seem to effortlessly navigate relationships, while others struggle to build a strong foundation? The answer might be found in something that developed long before your first heartbreak or that awkward first date—your attachment style. This psychological blueprint, formed during your earliest interactions with caregivers, determines not only how you connect with others but also how you perceive yourself.  British psychoanalyst and psychiatrist, John Bowlby, known for his pioneering work in attachment theory believed that attachment had an evolutionary basis. He wrote in his 1988 book A Secure Base , “The propensity to make strong emotional bonds to particular individuals is a basic component of human nature”.    Image by Freepik But what if I told you that your attachment style influences more than just your relationships? Well, it also plays a key role when it comes to your personality, which has an impact on both your personal ...
Read more

Work Stress Survival Guide: How to Ride the Rollercoaster Without Screaming

-
Image
If work stress were an Olympic sport, I think almost all of us would be gold medalists by now. Whether it’s the endless emails, the deadlines, the back-to-back meetings that could’ve easily been a quick message on Teams, or the ever-growing list of tasks and responsibilities – stress has a way of making itself at home in our daily lives. You know that feeling when your to-do list looks more like a never-ending scroll from a fantasy story, or you have to figure out how not to lose your cool when Jay from accounting “accidentally” eats your lunch…again. They say “What doesn’t kill you, only makes you stronger” yet I think we all have had that moment when we stare blankly at the screen, wondering if it’s too early to Google “How do I fake my death and start over” or fantasize about running away to a quiet cabin in the woods. Well, if you’ve ever found yourself saying “I can’t anymore” or tried to look calm while internally screaming at the sight of another project being added to your ...
Read more

Battling Burnout in the Work-from-Home Era

-
Image
Remote work has become a standard for many in the post-COVID world. Not only does it help us gain flexibility in our daily routine, but it also brings several undeniable perks like getting to avoid stressful commutes, an enhanced work-life balance that comes with getting to spending more time with family, or simply the freedom to work in our pyjamas. However, let’s be real, working from home has its hidden challenges as well. The same space where we relax and unwind ends up as the space where we tackle deadlines, attend meetings, brainstorm and solve problems. Suddenly the dining table serves as an office desk and the evenings that were once for binge-watching your favourite shows get interrupted by work. The line between work and personal life often gets blurred in the work from home model. For many, the workday stretches into the night without a clear end, compounded by the absence of usual office interactions - no casual conversations, coffee breaks, or even a simple "How are...
Read more