- Liana Lewis
- April 6, 2023
Having work-life balance is talked about a lot, but what does it really mean? That’s a hard question to answer, because it can mean different things to different people.
The rise of remote work and shifting generational attitudes toward work-life balance have made it a popular topic for businesses and individuals.
For some, it’s about putting work away and being fully present for their family, friends, or hobbies. For others, work-life balance is about pursuing their career with passion and energy while also fitting in time with loved ones. It’s about having agency over how we choose to spend our lives.
No matter your definition, the benefits of a good balance are clear:
- Less stress
- Better mental and physical health
- Higher productivity
- Clearer purpose in life
These sound pretty great, right?
Contrary to popular belief, work-life balance isn’t something you achieve once and enjoy forever. Work-life balance is a cycle we’re in at all times—and it takes continuous effort. A poor work-life balance is a mismatch between how a person wants to balance their personal and professional time and how they actually spend that time. It can be temporary or chronic, but either way, it’s worth looking at more closely.
We’ve assembled the ultimate work-life balance checklist. This guide checks the pulse of how balanced you are and describes how to adjust any areas you’re struggling with.
Click each checklist item to jump to an explanation of why it’s important and how to improve it.
Table of Contents
Personal Values
Goal Setting
Time Management
Boundary Setting
Health & Relaxation
We’ve also included other helpful content related to work-life balance, including:
- 10 examples of why people want a better work-life balance
- 13 quotes about work-life balance you’ll want to share
- 14 great books, articles & videos about work-life balance
- What causes a poor work-life balance?
- How to fix an unhealthy work-life balance
Personal Values
I know my personal values and have documented them somewhere.
Why this is important
Defining your personal values can help you understand who you are, as well as which behaviors, situations, and people you want in your life—and which you don’t. This helps you define what work-life balance means to you and why. Documenting your values—and how you might choose to prioritize them under pressure—can prepare you to handle tough situations with grace and in a way that helps you progress instead of struggle.
How to improve
- Look up a list of common personal values and see which ones you feel drawn to.
- Ask friends or coworkers what their personal values are and about a time they struggled to balance a few important priorities. How did they choose what was most important? What would they do differently next time?
- Create a family activity around defining your values. Make it fun in whatever way feels right to you.
- Look at your employer’s company values and see which ones you like or which ones you feel are missing.
- Choose a special journal, whiteboard, or digital note to keep your values close at hand.
I can clearly state my personal values to myself and those around me.
Why this is important
It’s one thing to have values, but it’s another thing to express and stand by those values. Sharing your values can help you understand which are most important to you and why. It can also help clarify what you’re willing to do (or not do) in relationships, what people can expect from you, and what you can expect from them. That kind of clarity can help you in all areas of your life!
How to improve
- Look at the dictionary definitions of each of your values, then come up with your own definitions.
- Think about what would happen if you shared your values, then think about what would happen if you didn’t share them.
- Read about how sharing values can help strengthen your personal and professional relationships.
- Share a story about when you realized a value was important to you.
- Create a short list of notes about your values so that you can explain them easily.
I understand how to live my values through my actions in my personal life and at work.
Why this is important
Aligning your values and your actions is the best way to find direction and purpose in your life, both of which are vital to creating a healthy work-life balance. According to MyOnlineTherapy, “when your behavior doesn’t match your values, you may experience a drop in self-esteem, difficulty making decisions, anxiety, stress or depression.” Interestingly, these are also symptoms of a poor work-life balance. Not only that, but “when your personal values align with your workplace values, you are maximizing your ability to be engaged, productive and highly effective.” Pretty convincing, huh?
How to improve
- Examine each of your values and brainstorm personal and/or professional actions that align with each one.
- Reflect on the last month of your life: first personally, then professionally. Where did your values come up?
- For the next week, make a note of whenever you feel negative emotions. At the end of the week, look at how each of those situations relate to your values.
I recognize when a request or situation goes against my values.
Why this is important
Before you can live in a way that feels balanced, you have to learn to recognize when something goes against your values. It can be tough to do in the moment, especially when you’re crunched for time or feeling overwhelmed, but finding a good work-life balance means taking enough time to prioritize yourself and your needs.
How to improve
- Think of some scenarios from your personal and/or professional life. If these went against one of your values, did you realize in the moment? Did you realize after the fact? What made you realize the conflict?
- Brainstorm some responses to use the next time you recognize a situation that goes against your values.
- Consider how much time you would like to have before responding to requests for your time or attention. How can you get closer to that standard?
I align my behaviors with my values more often than not.
Why this is important
Nobody’s perfect, and anyone who expects you to be perfect is putting you under unhealthy pressure—even if it’s you doing that to yourself. It’s unrealistic to expect that your behaviors will align with your values at all times, but the more they align, the more likely you are to have a healthy work-life balance. When you start living your values, everything else starts falling into place.
How to improve
- If you’ve shared your values with your manager or someone you spend a lot of personal time with, ask them to evaluate how well they see you living your values.
- Notice and write down what happens during the times you aren’t living your values. How do you feel? What are the consequences?
- Motivate yourself by thinking about how your values relate to your vision of a better work-life balance.
I feel that my values are respected by my coworkers and work leadership.
Why this is important
Finding work-life balance involves adjusting responsibilities. If these responsibilities are at work, it’s important that your manager, coworkers, and/or clients understand where you’re coming from when you make a request. You don’t have to explain more than you’re comfortable with, but providing context can soften the blow if you’re adjusting your schedule or contributions in a way that they might find extreme. Your job, workplace, and team should encourage you to live your values, not restrict you from doing so.
How to improve
- Compare your personal values to your company values. Use any overlap as a starting point for conversations with your leadership or coworkers.
- Discuss your value misalignment with your manager. If you can’t find common ground, it may be time for you to look for another job.
- Express how living your values and finding work-life balance will benefit you and your company.
I feel that my values are respected by my loved ones and personal community.
Why this is important
Finding balance, whether professionally or personally, requires input from others. If you’re not working, you’re either alone or with your personal community. When this community understands and respects your values, it becomes easier to enforce your boundaries and explore the kind of balance that brings you joy.
How to improve
- Explore how your values compare to your loved ones’ values.
- Share how your values relate to your current work-life balance and how they relate to your ideal balance.
- Ask your community to speak to you if they feel that your work-life balance is unhealthy. This builds trust and can help you find perspective during challenging times.
I have habits that support my values.
Why this is important
This is where the rubber meets the road. Without action, values are just ideas. Habits are what enable you to live your values consistently, and over time, these habits form your work-life balance.
How to improve
- Think about the habits you currently have. How do these relate to your values? Which of your habits do you wish you could change?
- What new habits do you think would magically give you the work-life balance you dream of? How can you adjust your current habits to get closer to this standard?
- Outline how you create new habits. Pick one new habit to integrate into your life in the next six months.
I am open-minded and willing to change if needed.
Why this is important
Circumstances, expectations, and goals all change over time, and maintaining a good work-life balance is about how you react to change. This is much easier when you’re open-minded and flexible. In fact, George Bernard Shaw once said, “Those who cannot change their minds cannot change anything.” If you want to improve how you balance your priorities and your time, you have to start with being open-minded enough to change.
How to improve
- Write a list of 5 things you’re thankful for about your job and 5 things you’re thankful for about your personal life. Practicing gratitude is a great way to open your mind, since it forces you to pay attention to details you might otherwise overlook.
- Read about how to accept change gracefully, then think about upcoming changes in your life and how you can approach them in a way that aligns with your values.
- Think about major changes you’ve experienced in your life, both good and bad. How might you have handled these differently if your main priority had been to maintain your own personal balance? Use this reflection to write down 5 tips for handling big changes in the future.
I am honest with myself.
Why this is important
When it comes to improving work-life balance, you can read articles and talk to others, but at the end of the day, only you can define the balance you want—and how to make it happen. As you begin, being brutally honest with yourself will give you the cleanest slate. The more you let others’ expectations or wishes influence your judgment, the farther you’ll be from finding your own balance.
How to improve
- How might a lack of being honest with yourself affect your ability to maintain a good work-life balance?
- Take a day sometime in the next month to live exactly how you want to. Ask yourself what you want and give yourself permission to follow through.
- Think about how more honesty could clarify what you want from your life. How might your approach to finding balance change if you were more honest with yourself?
Goal Setting
I know who/how/what I want to be in the future—and why.
Why this is important
Your work-life balance is just that—yours. It’s core to your identity because, well, it’s what encompasses every hour of your day! It’s the balance of who you are, how you spend your time, and what you value, all of which you own. Visualizing yourself happy and satisfied with your life (and understanding why you feel that way) gives you control of creating and executing a work-life balance that fits your needs.
How to improve
- Be intentional about picturing your future self. Follow Neil Sumadre’s advice and release any judgment of how you want to be in the future.
- Using the present tense, write lists: who, how, and what you’d like to be in the future. For your “Who” list, write items that describe you as a person, like “I’m respected at work.” For your “How” list, write items that describe your approach to life, such as “I stay organized by writing things down.” For your “what” list, focus on the things you want to do in your life, like “I volunteer 5 hours per week.”
- If you’re struggling to define your “future self,” consider doing the exercises above about your “past self” instead. Once complete, try the original exercise again and it’ll likely be easier.
I have personal and professional goals.
Why this is important
Goals are a framework for you to be successful. They clarify how to spend your time, provide motivation, and inspire accountability. If you’re feeling stuck in your personal or professional life, it may be because you don’t have the right goals!
How to improve
- Make sure your goals are SMART: Specific, Measurable, Attainable, Relevant, and Time-bound. If you’re struggling to set or achieve goals, focus on one of these core components and expand your thinking from there.
- Learn more about why goals are important with articles from MindTools, PositivePsychology, and MyBestSelf101.
- Work with your personal community (family and/or friends) or professional community (manager, coworkers, LinkedIn network, professional society members, etc.) to brainstorm goals.
I set realistic goals.
Why this is important
Timeular says it all in their article “Why is it so important to set realistic goals?”; among other things, realistic goals build confidence, keep you motivated, and are easier to achieve than unrealistic goals. If your goals aren’t realistic, life is going to be harder than it has to be, and your performance and self-worth will likely decline. Work-life balance can only be achieved and maintained when you’re realistic about what you need and how to get it.
How to improve
- In most cases, expecting others to hold you accountable (or stay committed for you) isn’t sustainable or fair. Your actions drive your success. For each of your goals, write down what outcome you’re committed to achieving and what benefit(s) it will provide you.
- Review your goals (and your plan to achieve them) with a trusted friend or colleague. Do your goals sound realistic to this person? What changes might they suggest?
- Ensure your goal-setting is driven by data as much as emotion. It’s easy to get excited about the potential of huge accomplishments. However, if you set goals based primarily on that feeling, you’ll likely sacrifice your work-life balance in a wild dash to measure up.
- If your goals are too ambitious or too easy, try adjusting one aspect of the goal by 10%. For example, you could allow yourself 10% more time to achieve it or reduce the target amount by 10%. How do these adjustments influence your ability to achieve?
- Use your calendar to remind yourself what’s doable. You have 24 hours every day to balance your work and personal goals. How many hours per week would it take for you to achieve one of your goals? Is that realistic based on your other goals and responsibilities? Try “making an appointment” with yourself to stay on track.
I am empowered to set goals that feel right for me.
Why this is important
Life is full of pressure to be different than we are: wealthier, happier, smarter, more talented, better recognized, more present everywhere all at once, etc. Your goals should feel right to you and for you, even if they’re influenced by your boss or partner. Part of determining your work-life balance is understanding whether other people in your life (and structures like work or personal commitments) empower you to set the goals you want for yourself.
How to improve
- Think about the support you’re not getting from key people in your life. For this exercise, those people are likely your boss, manager, partner, or close friends. If these people were your biggest cheerleaders, what would they be doing differently? Write down actions or words that would help you feel empowered.
- Consider the best times for you to set goals and the best times for you to evaluate your achievements. You could set goals yearly, quarterly, monthly, weekly, daily—or spontaneously! Experiment with a cadence that feels right to you. (If you need more tips, Reflektive has a great business OKR cadence guide. For personal goals, Goal Engineer has a detailed exploration of how often to set goals.)
- Consider how you can empower yourself in a situation that isn’t meeting your needs. Speaking up more or learning to say “no” are both good strategies. Sometimes, great things require just a few seconds of courage; 10 seconds or 20 seconds, depending on who you ask!
I trust in my ability to accomplish challenging tasks.
Why this is important
Challenges happen at work and in our personal lives. Some are planned, while others are surprises. When we trust in our abilities, we can face challenges head on, stick to our boundaries, and push ourselves to grow.
How to improve
- Reflect on a challenging task or project you completed within the past year. Which of your personal characteristics helped you succeed? Consider attributes like your perseverance, organization, positive attitude, determination, adaptability, etc.
- Start small and build your trust over time. Challenges are subjective, so what is tough for you may be easy for others and vice versa. Choose a few things to tackle first and expand on the most challenging ones over time.
- Balance your focus. Spend a short time analyzing why past projects weren’t successful, then spend the same amount of time appreciating the positive aspects. Don’t skimp or sell yourself short!
- If you often feel you’ve failed while others say you haven’t, evaluate your levels of perfectionism—and consider what it may be holding you back from.
I can list accomplishments from my past that I am proud of.
Why this is important
A healthy work-life balance almost always goes hand in hand with a positive attitude. Being able to recognize our past successes is one way to stay positive in the face of new challenges. Listing your accomplishments may feel like an over-the-top exercise in self pride, but for those that tend to focus on the negative, it’s simply balancing the scale.
How to improve
- Think about your life in sections, breaking them out in any way that feels right to you. This could be by school level, job, relationship, etc. With a handful of focus areas in mind, think about one major accomplishment from each, then write it down!
- Use facts and figures. It’s one thing to say “I won the competition.” It’s another to say “I bested 300 other people to win.”
- Consider why certain accomplishments are valuable to you. What does this accomplishment signify to you? How can you find similarly rewarding challenges in the future?
I know what types of structure and support motivate and demotivate me.
Why this is important
Work-life balance doesn’t exist in a vacuum; we need structure and support, both of which involve other people. However, what motivates one person may cause someone else to shut down or lose interest. If you know what motivates and demotivates you, it’s easier to find the systems and relationships that help you stay balanced.
How to improve
- If you’re unsure of what motivates you or demotivates you, read about the different types of motivation and note any that speak to you.
- Consider the structures and support systems that don’t promote your idea of a healthy work-life balance. Does your boss micromanage you, leading you to lose enthusiasm for otherwise interesting work? Does your gym buddy bark “tough love” at you, not realizing they’re making your precious hour of exercise the worst part of your day? Maybe your work schedule or location makes it impossible to show up in other areas of your life. Write down a few examples like this and think about what would work better for you instead.
- Ask others in your life how structure and support systems play a role in their work-life balance. Their answers might surprise you!
I understand the steps required to accomplish my goals.
Why this is important
As Liesel Teversham describes in “Big Goals are Scary Because…,” there’s a subtle difference between tasks and goals. If you’re very comfortable completing a to-do, it’s a task, but if it involves trying something new and stretching your abilities, it’s a goal.
When work and personal time feel imbalanced, it’s often because we’re spending a disproportionate amount of time in one area, working on tasks or toward a large goal. Whether we set the deadline or have it set for us, the effect is the same: we sacrifice things that are important. If pursuing one goal throws you out of balance for longer than you’re comfortable with, it could be that your goal is unrealistic—or that there’s a better way for you to approach it. When you understand all the steps required to complete what’s ahead, even if it’s new territory, you know what you’re signing up for. It’s easier to identify potential problems, be proactive when working with others, and speak up when something crosses your boundaries.
How to improve
- Think about what you need to accomplish this week and write down which items were assigned to you and which you assigned to yourself. (It might be easier to do this exercise twice: once for your professional to-do’s and once for your personal to-do’s.) For the items assigned to you, talk to the person or people that assigned them: what are their expectations? Can they clarify any gaps in your approach? For the tasks you assigned yourself, consider the very first step required, then the final step. Alternate adding steps forward and backward, and you’ll seesaw your way to a better picture of what’s required.
- Try pictures instead of words! Draw a diagram of your process.
- Use technology to your advantage by asking the free version of ChatGPT how to approach your to-do list or stretch goals.
I maintain commitment to my goals regardless of my daily motivation level.
Why this is important
Staying committed to our goals (that is, the ones we’ve determined are healthy for us) is a strategy for maintaining a good work-life balance. While we’re usually very motivated to start things, finishing them requires commitment. Said another way: no matter the race, consistency puts your shoes on, commitment ignores the blisters, and motivation cries at the finish line. Once you achieve the work-life balance that feels right for you, you’ll need to maintain it over time, and that requires more than just motivation.
How to improve
- Study expert recommendations for staying committed. Both Mark Pettit, a time management and productivity coach, and Tim Sykes, a penny stock trader, have helpful advice.
- Ensure your goals are realistic.
- Reach out to others when you feel yourself losing motivation. They can help provide encouragement, perspective, and new ideas.
- Consider the smallest acceptable effort for today, then do that. Try to avoid judgment from yourself or others about what your effort looks like. All you can do is your best—and that can look different day to day.
I know how to let go of goals if needs or priorities change.
Why this is important
Change is a constant in life whether we like it or not, and it’s often completely outside of our control. When needs or priorities change, goals might, too, and there are practical and emotional consequences to consider. The longer you hold onto a goal that doesn’t serve you (or your community), the more distance you put between yourself and a happy work-life balance. To be clear: this isn’t about abandoning something at the first sign of adversity. It’s about honestly and thoroughly responding when something doesn’t fit anymore—whether it’s your choice or someone else’s.
How to improve
- Take a moment to think about how this change will affect your life, then write down three positive outcomes. You can include things like your schedule, finances, growth prospects, or community.
- Letting go of something can be easier when we have a replacement. Focus your attention and energy on a new goal—or double down on other existing goals.
- Put the goal on a list to accomplish later. If you can’t fully let go, postpone.
Time Management
I am in control of my time more often than not.
Why this is important
Being in control of your time and feeling like you’re in control of your time are two different things, but they’re equally important. Ideally, you’d have both: you’d be in charge of when to earn money and when to pursue personal goals, and you’d feel invigorated by reporting to no one but yourself. Most of us don’t have that luxury, so the best option is to focus on controlling our time more often than we don’t control it. Owning how we spend our time can help us feel empowered, get more done, and improve our reputation.
How to improve
- Plan what’s important to you. On their list of tips to take back control of your time, Clockify prioritizes having a sense of ownership. As productivity expert E. Marie Hall is quoted in their article, “Start the day with a well-defined short list of what’s important for the day and make everything else get in line.”
- Evaluate what you do routinely that feels outside of your control. What small changes to these situations would help you feel more in control? Who could you work with to make those changes a reality? What benefit(s) would you and that person experience as a result?
- Shift the time you do control. We all have commitments that are outside of our control, but what we do with the rest of our time is our responsibility. If you want to learn a new language, exercise, or read more books, slot those activities into your schedule wherever you have time, even if it feels a bit awkward or unconventional.
I manage my calendar in a way that enables me to reach my goals.
Why this is important
Intention and follow-through are two different things. To show up for yourself (and others) authentically, it’s important to establish intent, create an action plan, and actually do the things you plan on. No matter your work-life balance goals, one of the easiest ways to enable progress is to manage your calendar well. Even if you have multiple calendars, some paper and some digital, the important thing is to create a system that reminds you of your responsibilities, helps you break large challenges into manageable parts, and simplifies working with others.
How to improve
- Customize the look and feel of your calendar. You can timeblock, color code appointments/meetings, ensure your default settings are optimized, and more. Prialto’s list of 13 ways to master your executive calendar has excellent tips.
- Integrate your calendar with other tools you use often. These might include task tracking apps, chat tools, personal calendars, etc. Bouncing between these tools takes more time, adds mental load, and puts you at risk of losing important information.
- Include agendas wherever possible, even for “meetings” with yourself! Agendas keep you and other attendees on the same page about why the meeting is happening, what the goal is, who’s responsible for what, etc. Information sets people up for success.
- Cancel meetings that don’t produce value. It’s up to you to define what “value” means in the context of your work or personal time. Work-life balance means balancing how you spend your time. Don’t waste it doing things that don’t contribute to your vision.
- Some of your work-life balance goals may involve relaxation and slowing down. Protect this time by adding it to your calendar like you would any other appointment.
I pursue personal and professional interests with equal passion and commitment.
Why this is important
Balance means equilibrium between things. If you find yourself feeling intensely passionate and interested in work but aimless about your hobbies, personal relationships, or self identity, it’ll be tough to find and maintain a healthy balance. The same goes for those feelings in reverse. Work and life can’t be completely balanced if they don’t receive equal care and attention over time.
How to improve
- Carve out one hour each week from your work or personal time, whichever has been receiving more attention, and devote that hour to a goal or interest from the other area.
- Get to know your 12-year-old self better. Make a list of what you liked to do, who you wanted to be, and what you thought was cool or uncool. How do those things relate to who you are now?
- Are there patterns in your personal relationships that prevent you from feeling enthusiastic about putting more energy into them? Write down a few descriptors about what you experience. What changes would make you more excited about spending more time together?
- If you often feel emotionally and/or physically exhausted at the end of every day, think about what could be contributing. Are you standing up for your needs? How’s your nutrition? Are you destressing effectively?
I make time to reflect and learn from my past experiences.
Why this is important
Reflecting is pausing. When our work-life balance is chaotic, pausing lets us catch our breath, reassess what’s important, and come up with a plan for next steps. Reflection is a great opportunity to think about how to approach future experiences in a healthier way, and when we follow-through on these new strategies, we can do a better job of maintaining a healthy balance.
How to improve
- Try not to judge yourself for past behavior or internalize real or perceived judgment from others. Instead, think of emotions as information. Consider what negative emotions can tell you about how you might want to approach a situation differently next time.
- Use familiar frameworks in new ways. If you’re used to a quarterly review at work but struggle to reflect on personal situations, translate the structure and content from your work review to a personal challenge. You might be surprised at how well it works!
- Freely write down your thoughts in a private online document or journal.
- Talk to a family member, friend, or coworker. Sometimes, shared experiences are easier to reflect on. Just remember: people process information differently and remember things differently. Just because you went through the same experience doesn’t mean you had the same experience.
- Release yourself from the pressure of finding “the right words” and go for a walk outside instead.
I feel like I have enough time for what matters most.
Why this is important
If you have a good work-life balance, you have time for the things that matter to you. That might be time with your family, a hobby you want to pursue, or nearly anything else that’s important to you. That might include evenings off, not working on weekends, taking a vacation, or all sorts of other things that add value to your life. You may also consider your work life most important, in which case you should feel like you have time to finish projects, build key relationships, and accomplish what’s ahead of you professionally—all without compromising a feeling of balance.
How to improve
- Consider how much more time you wish you had for what’s important. Define it in minutes or hours. How could you slot this into your schedule? Is there a way to combine or become more efficient at other tasks to free up your time?
- Gather specific examples of moments you’ve missed, then talk to the people around you about how you feel. Do they have suggestions about how to manage your time differently?
- Think about the biggest blockers and/or specific reasons you’ve missed important moments. What patterns do you notice? Are these blockers under your control or were they assigned by someone else? Get the facts before you make a plan for change.
I prioritize my tasks based on their urgency and importance.
Why this is important
When life gets busy and you have a gigantic list of tasks to complete, it’s easy to get overwhelmed. Choosing the right approach can be tough, and some people even experience analysis paralysis. Prioritizing tasks based on their urgency and importance is a reliable way to ensure you’re spending your time on things that will provide you the most benefit. Over time, this can help you conserve your energy and have more time for what you value.
How to improve
- Create an Eisenhower Matrix.
- Clarify what you don’t know. Guessing is a bad use of everyone’s time.
- Confirm what you do know. Don’t assume tasks are urgent or important—or that others define those terms the same way you do. You might be surprised at what you learn!
I have as much routine and reliability in my schedule as I want.
Why this is important
A reliable routine can reduce stress, improve sleep and nutrition, and keep you healthy. These are fundamental parts of maintaining a good work-life balance, so being able to stick to a routine is a great way to consistently meet your goal.
How to improve
- Stack your habits. If you struggle to keep up with routines, it could help you to tie your habits together.
- Review the daily schedules of famous achievers. Think about these examples and identify what you’d like to copy—and what would never fit your style.
- Own the consequences of your approach. If you love to be carefree but struggle to deliver on your promises, others might say you haven’t quite nailed your work-life balance. The same goes for being so wrapped up in deadlines that others say it’s impossible for you to relax. The sooner you’re honest with yourself about whether your time management aligns with your values, the closer you’ll be to a good work-life balance.
I focus on one task at a time and avoid trying to do too many things at once.
Why this is important
Author Adam Grant recently said “Balance rarely comes from increasing efficiency. It usually involves reducing responsibilities. The more priorities we have, the harder they are to juggle. It’s better to do a few things well than be overwhelmed by many. A key to avoiding burnout is deciding what doesn’t matter.”
How to improve
- Skip multi-tasking and try single-tasking instead. RescueTime surveyed over 850 workers and found that only 5% of them finished their daily tasks. Make a to-do list, then reduce it as much as possible. Try to have less than 5 things on it per day.
- Eliminate interruptions! If you work on a computer and have company-wide chat like Slack or Teams, check your messages at a designated time and turn the notifications off in-between. Put your phone in your bag, across the room, or better yet, in another room. Gently remind your chatty coworker when it’s time for you to focus.
- Schedule routine “appointments” for important activities. Trying to watch something your kid wants to show you while also reading a work email isn’t great. If you plan an hour or two of designated family time into your evening, your family will feel seen and you’ll feel good about fully showing up.
I address procrastination and distractions effectively.
Why this is important
According to Meditopia, procrastination may lead to “stress, anxiety, depression, fatigue, mistakes, and errors in tasks.” Distractions, on the other hand, interrupt our focus. Both procrastination and distractions are huge obstacles to pursuing our goals, which affects our ability to maintain a good work-life balance.
How to improve
- Understand and address decision fatigue.
- Create physical reminders of your personal values to keep you focused.
- If you struggle to hold yourself accountable, get an accountability buddy. This could be a coworker, friend, or even stranger.
- Use tools to your advantage. Timed browser extensions, a sign on your door, “do not disturb” mode, and headphones can all work wonders.
- Advocate for your boundaries! It’s possible that people don’t know they’re distracting you from something.
I ask for help when I need it and do not feel embarrassed or ashamed to ask.
Why this is important
When we’re overwhelmed and feeling off balance, it’s easy to want to push through the difficulty and just get things done. This does work in some situations, but it’s important to remember that you’re not alone—and the people around you would probably rather you reach out for help than suffer in silence. No matter how challenging your problems seem, it’s easier (and faster in the long run) to tackle them with input from an outside perspective.
How to improve
- Trust that others are willing to help, and be direct and explicit when you ask. This will increase your chances of success.
- If you’re in a leadership position, consider the example you can set by asking for help.
- Try asking a stranger or a robot if you feel that asking someone closer to you isn’t possible.
Boundary Setting
I take time away from work without guilt.
Why this is important
If this is tough for you, you’re not alone. According to a 2022 Zippia study, 61% of Americans feel guilty about taking time off of work. For you, it might be tougher to take time away from personal obligations without guilt. Regardless, it’s fundamental to a healthy work-life balance for you to realize that your needs are valid. You can’t do everything—or be everything to everyone—all the time.
How to improve
- Remember that you’ve earned your time off. It’s yours.
- Realize that your employer, manager, and coworkers are not your family. You and your employer have likely agreed to an “at will” arrangement. You can quit at any time for any reason—and they can let you go just as easily. When you think of your employer as your family (or they if they expect you to), it’s actually damaging to both of you.
- Study the benefits of time off. Breaks are proven to reduce stress, improve mood, fuel creativity, and more. As the saying goes, “You can’t pour from an empty cup.”
I communicate my boundaries in a respectful and timely manner.
Why this is important
Communicating your boundaries is one of the best ways to respect yourself and others. It can build trust, help define and clarify expectations, and promote a feeling of safety. However, this is only true if the boundaries are communicated in a caring and proactive way. If you don’t express your needs well, you risk damaging your self worth and causing stress in your relationships, which then have a ripple effect on your work-life balance.
How to improve
- Believe that your needs and feelings are valid. Regardless of how much you might feel like your time is controlled by others, it’s important to remember that you’re in charge of your own life and that you deserve to create your own boundaries.
- Practice saying “no.” If you have a habit of people pleasing or silencing your own feelings to make others happy, try speaking up for yourself in small ways. As you work on this skill, you’ll find it easier to say no in larger and more important situations.
- Share that you’re trying. Nobody is perfect, and it will help the people close to you to know that you’re working on communicating your boundaries more effectively.
I respect other people’s boundaries.
Why this is important
Relationships are a two-way street and respect is foundational to building a dynamic that lasts. If you expect others to respect your time, energy, and preferences, it’s only fair for you to do the same in return. This is true in any situation, whether work or personal. When you respect others, you promote teamwork, communication, and goodwill, all of which can help you achieve your goals.
How to improve
- Do the bare minimum. After all, that’s the least you can do, right? It’s a great place to start.
- Trade stats and stories. There’s likely at least one thing you have in common with every person you interact with. If you’re struggling to treat them respectfully, make it your mission to identify something that helps you feel more alike than different.
- Avoid teasing others about their boundaries, even in a way you consider lighthearted. You may be broaching a sensitive topic that they’d prefer not to discuss, and cracking jokes at their expense only makes you look bad. It may cost you some important relationships or opportunities, too, so it’s best to avoid it altogether.
I don’t owe my employer all my energy just as they don’t owe me theirs.
Why this is important
Clocking out or signing off can be hard when the day’s tasks aren’t finished. If you did your best and still have work to do, give yourself a break! There will always be more work to do. If you spend all your energy on work, there’s none left for anything else in your life! Your employer doesn’t exhaust itself making your life perfect, and you can’t exhaust yourself trying to deliver perfection for them, either.
How to improve
- Think about a time your employer was loyal to you over someone else. Are you struggling to come up with an example? Employment is a business arrangement, not a personal friendship. Consider why you feel you owe your employer your time, emotional energy, and effort. Do you think they are able to give you the same in return? Do they?
- If you work for yourself, think of your work obligations as your employer. It’s easy to devote all our time and energy to a passion project or entrepreneurial goal, but that can only last so long and comes at a price.
- Brainstorm the behaviors, maximum and minimum amount of effort, and attitude you would want from an employee. How does this fit with your own behavior?
- What about if you work with your friends or family? When professional and personal lines blur, tough business decisions can feel like personal conflicts. Remind yourself that a healthy personal relationship is one that supports what is best for you, even if it creates a challenge for the business.
I don’t apologize for my boundaries.
Why this is important
Apologizing for your boundaries is apologizing for yourself and your needs. If you have work or personal relationships where you feel the need to apologize for healthy boundaries, you face an uphill battle. These people or entities are demonstrating that they don’t actually support you. It can be tempting to soften the blow with humor or an apology, and if we face a lot of resistance, we may even back-track and say “nevermind!” Remember: a good work-life balance relies on healthy habits and a supportive community. Don’t apologize!
How to improve
- Realize that a boundary and its consequences are two different things. Are people upset because you’re setting a boundary or because they aren’t getting what they want? If you have energy and interest, tap into how to help in a way that preserves your sanity. For example, if you say you’re not willing to work on an urgent presentation past 5pm, you can offer to prioritize it the next day or help the person practice the following afternoon.
- Replace “sorry” with phrases like: “This is a choice I’ve thought a lot about.” or “My mind is made up and I appreciate you respecting my decision.”
- Let go of (or forcefully eject) people who routinely question the authentic and healthy decisions you’ve made for yourself. They’re leading you away from your goals, not toward them.
I believe that boundaries make me stronger.
Why this is important
Part of maintaining a healthy balance in life is enforcing your boundaries. If you’re not convinced that boundaries are good for you, you’ll break promises to yourself. You’ll likely struggle to find a structure in your life that feels good. Instead, you’ll routinely prioritize what’s good for others and diminish what’s good for you.
How to improve
- Talk to your loved ones about a specific boundary they wish they could enforce better.
- Look for evidence of how boundaries have helped people you admire.
I don’t routinely disappoint myself or my loved ones by choosing to work.
Why this is important
Working long hours is different from being a workaholic. Read that one more time. You can work long hours and still have time and energy for your personal relationships. If your work habits lead to disappointment, it’s time to revisit your values, priorities, and goals. An unhealthy work-life balance can lead to health issues, damaged relationships, and more permanent disappointments.
How to improve
- Reorient your thinking. You’re in charge of whether you disappoint or impress others. There’s an unattributed quote that sums this up well: “Don’t be afraid to make yourself a priority. At the end of the day, you are your longest commitment.”
- Apologize authentically, whether to yourself or your loved ones. This rebuilds trust, shows compassion, and helps give you a clean slate to do better next time. (Yes, you can apologize to yourself.)
- Stay true to your word—and don’t overpromise. Check your calendar and communicate clearly about what you can and can’t do.
I can confidently defend my boundaries.
Why this is important
Setting your boundaries is a fantastic first step. When situations challenge you, you’ll sometimes have to defend your boundaries, too. If you can do so confidently, you’re more likely to get your way and stay on track to maintain a balance that feels right for you.
How to improve
- Plan what you’re going to say. If you’re afraid to speak up to an intimidating manager at work, write down your thoughts in advance. Make notes that are easy to refer to.
- Practice affirming yourself in situations where you’re not confident.
- Give yourself permission to be imperfect. As Maggie Kuhn said, “Stand before the people you fear and speak your mind–even if your voice shakes. When you least expect it, someone may actually listen to what you have to say. Well-aimed slingshots can topple giants. And do your homework.”
- Get comfortable with other people’s discomfort. Your needs are valid!
I choose social interactions that feel good to me.
Why this is important
Social interactions come in all shapes and sizes. They happen in every area of our lives—and have the potential to invigorate us, advance our careers, deepen our friendships, and teach us. Unfortunately, they can also drain us, change our relationships for the worse, and make us feel more isolated. It’s up to you to decide which social interactions are right for you.
How to improve
- If being social is part of your job or personal life but it constantly drains your emotional battery, consider adjusting those interactions and/or how you regain your energy. Can you reduce the time you spend face to face? Can you increase the other time you spend on your own?
- Consider whether gossip is a distraction posing as relationship building. While participating in gossip can sometimes reward and relax our brains, it’s also likely to drain us and put us at risk of damaging important relationships. When’s the last time you heard people whispering good things about someone else? What might gossip be distracting you from?
- Don’t be too much of a hermit. It can be tempting to spend most of your time alone, either to pursue your goals or avoid the stress of social experiences. Remember though: humans need each other.
I recognize when my body and mind are overwhelmed.
Why this is important
Sometimes, it’s easy to get so focused on our work or hobbies that we forget to take care of ourselves. You may have gotten a gentle reminder (or two!) from your partner or manager that it’s time to take a break, be done for the night, or have a day off. When we rely on others to tell us when to pause, we do them and ourselves a disservice. Your body and your mind have limits—and you’re the best, most convenient, most able person to understand them! When you recognize your need for a break, you can avoid burnout, improve self care—and more efficiently tackle big challenges.
How to improve
- Tune in to what your body is telling you. Depending on your job, you’re likely familiar with headaches, stomach aches, sore wrists, and stiff joints. You may also experience tense shoulders, a feeling of dread, clammy hands, and/or prickly frustration in your face and chest. All are signs to pause, check in with yourself, and take a break.
- Keep tabs on your intensity. Are you yelling at your kids? Your partner? Your boss? Losing your temper is a sign that you’ve reached capacity and need to lighten your load.
- Give yourself permission to be overwhelmed and to rest. Sometimes, when our work-life balance is skewed, we force ourselves to continue habits that aren’t good for us. We’re afraid that if we let ourselves feel, we’ll lose control, and everything will fall apart. We’ll lose something important to us, let someone down, or be seen as a failure. The truth is, these are all anxieties, not certainties, and they can be managed.
- Redraw your boundaries whenever necessary. If you’re routinely overwhelmed and struggling, that’s a sign to make space for healthier routines.
Health & Relaxation
I feel balanced.
Why this is important
Occam’s Razor is up for debate, but in this case, simple is better. If you want only one checklist item instead of the 50 in this list, this is it: on an average day, do you feel balanced? You can strive for a healthy work-life balance, but it all really comes down to whether you believe it for yourself.
How to improve
- Be gentle with yourself. Remember to use your own definition of “balanced.”
- Keep track in a journal or app. Unfortunately, your memory is unreliable, so it’s easy to exaggerate the negative over time if you don’t take good notes.
- Make note of your biggest stressors and energizers. What repeatedly interrupts your pursuit of happiness? What drains you? On the other hand, what makes you feel like you can accomplish anything? When do you feel at peace?
I disconnect from work during a break each day.
Why this is important
Tork’s 2018 survey “Take Back the Lunch Break” (and a Forbes examination of its findings) found some fascinating (and scary) statistics. 38% of North American employees don’t feel encouraged to take a lunch break, and 22% of North American bosses see employees that take breaks as less hardworking. Are you part of either of those groups? Mentally pausing from work each day can improve your focus, productivity, creativity, and overall well being.
How to improve
- Try to take breaks in a way that works for you. Take half an hour all at once or ten minutes here and there. Step away at the same time every day or stay flexible. Depending on your job and industry, this may be easier or harder to accomplish. Work with your manager to find a rhythm that enables you to be the healthiest version of you—and the best employee you can be.
- Do something different during your break. If you stare at screens for work and stare at screens to “relax” during a break, your brain isn’t actually disengaging, getting different input, or relaxing. The same goes if you have a more physical job. The key is to get out of the rhythm of work: mentally, physically, and emotionally.
- Create a healthy habit that you only do on your work break. Maybe it’s a quick text to your family, a brisk walk around the block, or Wordle, Quordle, or Heardle.
I understand the best way to relieve my stress, not just bury it.
Why this is important
Stress happens. It’s a natural result of how changes in our surroundings affect us. As we try to keep up with our responsibilities, stress can build, add unnecessary pressure, and make us act in ways we’re not proud of. We know stress is unhealthy, but it can feel easier, faster, and “good enough” to bury it instead of relieving it properly. Unfortunately, burying our stress and related emotions leads to memory problems, depression, anxiety, stomach ulcers, and a long list of other physical and interpersonal issues.
How to improve
- Take 10 deep breaths. Yep, your preschool teacher was right. According to BetterHealth, deep breathing “controls your nervous system and encourages your body to relax.” Next time you’re getting worked up about a frustrating situation, pause and breathe. Your body will thank you.
- Check in from your head to your toes. Instead of intellectualizing the causes of your stress, examine the physical symptoms of stress and name the emotions you’re feeling. Does your heart race? Is your face hot? Do your hands feel sweaty? Are you frustrated? Tired? Afraid? Think about what you’d rather feel instead. This is a good strategy for defining a stress relief activity that works for you.
- Tell people when you’re stressed and why. Over time, you can learn to express yourself proactively and advocate for your needs as soon as stress pops up.
- Even if you know what relieves your stress most effectively, it can be tough to make it a habit. Work with a friend or family member to integrate one healthy stress reliever into your week.
I have more than one hobby that is unrelated to my work or professional community.
Why this is important
Hobbies can reduce stress and provide an ongoing sense of accomplishment. They can also help you grow your understanding of yourself and important people in your life! If your focus almost always revolves around work (and work-related hobbies), you’re preventing yourself from discovering activities, skills, and relationships that can make you feel more fulfilled—and help you succeed in every area of life.
How to improve
- Go to a coffee shop near you, get yourself a yummy treat, and look at the bulletin board. (It’s usually tucked away near the restrooms!) What is your community up to? Find one interesting person, group, or event and do more research on it when you get home.
- Help clean up your environment. April is Earth Month, and there are trash cleanups, trail maintenance events, and gardening parties in cities around the world. You’ll feel good about tangible results, get to know people in your area, and try something new.
- Lean in to an activity you used to love. If you were a reader as a child but lost your passion in college, go to the library and give yourself permission to borrow a book that speaks to you.
I get a healthy amount of sleep.
Why this is important
Going to sleep can be tough when we have poor work-life balance; revenge bedtime procrastination is real! However, according to bed retailer Dreams, we spend one third of our lives sleeping, and not without good reason. Sleep has many benefits, including improving our memory and performance. Any parent can tell you that too little sleep messes with your emotional regulation, decision making, memory, and energy levels. All of these are key to maintaining a good work-life balance, especially long term, so even if it’s tempting to skip sleep to chase your goals, don’t forget what you’re sacrificing!
How to improve
- Create a ritual you enjoy. Your sleep is one of the only things in your life that is purely for you. (Yes, being tired affects others, but your sleep is yours!) Explore what bedtime rituals help you sleep more soundly, then make them a habit.
- Protect your sleep. This means in your schedule and physical space. Go to bed at a similar time every night and wake up around the same time each morning. Turn off screens for an hour before bed. Dampen the sound of the TV from your partner or roommate in another room. Wear earplugs.
- Ditch your terrifying alarm sound. Could it be that you don’t sleep well because you’re subconsciously afraid of the blaring, jolting, ridiculous alarm that wakes you up each morning? Consider using a different sound, a vibration, or a sunlight alarm.
- Try a weighted blanket. PennMedicine says that “20 million Americans have trouble falling asleep occasionally…and 40 million people in the U.S. have long-term, chronic sleep disorders.” A weighted blanket can help calm you down as you fall asleep and help you sleep more soundly.
- Notice what affects your sleep. Certain foods? Drinks? Media? Conversations? Worries? Plans? Exercise? Exposure to nature? Everyone’s combination is different.
- Get back to sleep if you wake up. Doomscrolling on your phone is not the answer to being awake at 3am; it only contributes to your levels of stress. If you struggle to get quality sleep because you wake up in the middle of the night, try some new strategies.
I receive positive feedback in my personal and professional relationships.
Why this is important
Receiving great feedback in only one area of your life (and terrible feedback in other areas) is a sign that your focus is lopsided. When your time, energy, and priorities are balanced, you can contribute value across every area in a way that satisfies those around you.
How to improve
- Not getting good feedback? Ask for it. Under stress, it’s easy for people to focus on the negative, but that’s not a great motivator. If you’re not getting good feedback, talk it out. Is it because you’re not doing a good job? Maybe your boss, partner, or friend naturally focuses on areas for improvement and doesn’t realize you need the positives highlighted, too.
- Listen carefully! There are many ways that employers express appreciation, and the same goes in personal relationships. Have the people in your life been “speaking a language” you don’t understand?
- Be the change you want to see. If you want positive reinforcement, try giving some to others. Lead by example and see whether that gets you the results you want.
I routinely spend time offline.
Why this is important
If you can’t seem to put your phone down and pay attention to what’s around you, your work-life balance may not be very strong. You might check work messages or chip away at a big project—or you might scroll social media when you should be working. Unfortunately, the habit of numbing our brains and seeking instant gratification online actually doesn’t relieve stress it, it causes more of it. Spending time offline gives you, your brain, and your eyes a break—and helps reduce the constant push and pull of digital input.
How to improve
- Communicate with others about why offline time is important to you. If you set this boundary effectively, you’ll feel less irresponsible and/or unhappy for being offline.
- Use your phone, computer, and/or gaming system’s built-in controls to manage your screen time.
- Log off and go outside. There’s no such thing as bad weather, only bad clothes!
- If you feel pulled in by technology and pushed when asked to spend time offline, explore new hobbies that pull you into the physical world instead. Examples include tabletop games, gardening, hiking, walking, cooking, or suiseki.
- Find an offline activity to do with a friend or family member.
- Consider how you are motivated most successfully and integrate that into how you create new offline habits.
I incorporate a healthy form of stress relief into each day.
Why this is important
When did you last have a cup of tea? Or more specifically: when did you last boil a kettle of water? There’s only one way to stop that shrill whistle: release the pressure. Surprise, surprise—we aren’t much different! Stress can build up over time, be intense for short periods, or both. Releasing that pent up energy and emotion is vital to our long-term health.
How to improve
- Cycle through some suggestions from the experts. Try a new one each week and make note of your stress levels before, during, and after the activity.
- Think about your current forms of stress relief. Are there any negative effects? Are you consciously and intentionally accepting those negative consequences or would you rather find something that’s healthy now and later?
- Go for a walk. Light exercise isn’t a perfect, one-size-fits-all stress reliever, but it gets your body moving, gives your brain new input, and (usually) gets you sunlight and fresh air.
I request time off to prioritize my wellbeing.
Why this is important
Requesting time off is an important way to advocate for yourself, your health, and your ability to be present in all areas of your life. If all of your time off goes toward a to-do list (doctor’s appointments, errands, housework, etc.), consider why. The 40-hour work week wasn’t built for modern society, and some countries outside the US have shifted to a 4-day, 32-hour work week instead. Your time away from work should be about more than “recharging”; it should allow you to pursue personal goals with energy and enthusiasm. If it doesn’t, or you don’t get time off at all, your work-life balance is definitely off.
How to improve
- Know the laws that protect your rights, especially depending on your location, industry, job, age, etc. The Department of Labor has good information for U.S. workers.
- Think about the differences between an afternoon off, a day off, a few days off in a row, and a two-week vacation. When did you last have each of these? What contributed to you being able to take that time off?
- Acknowledge what isn’t a vacation or true “time off” such as caring for a sick family member, parental leave, bereavement leave, or one day off per month. If people in your life (professional or personal) expect you to count time like this as a vacation or rest, that’s a bad sign. You are worth reevaluating those relationships, reaffirming your boundaries, and letting go of what doesn’t work.
- Build and participate in your network. This boosts your confidence, expands your perspective, and makes it easier to find healthier opportunities if you need them.
I take time to be in nature and reflect on things I am grateful for.
Why this is important
According to the American Psychological Association, being outside “has been linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.” Gratitude, on the other hand, can help you “decrease depression, anxiety, difficulties with chronic pain and risk of disease.” It can also improve your connection to others. Together, these are a powerful recipe for leading a healthier, more balanced life.
How to improve
- Spend at least 5 minutes outside every day. It doesn’t matter what the weather is, what time of day you do it, or if it’s for the same amount of time each day.
- Get some light exercise in your neighborhood after dinner—and reap the added health benefits.
- If you can’t think of anything to be grateful for—it’s tough when you’re out of practice—be thankful for your ability to be outside and have a place to return inside. That’s a great start!
Other work-life balance resources
10 examples of why people want a better work-life balance
- To spend more time with family and friends.
- To avoid burnout.
- To have less scheduled time/more actual “free” time.
- To find more energy for self care.
- To be more present.
- To have more enthusiasm at work.
- To be healthier mentally, physically, and emotionally.
- To improve their professional relationships.
- To advance in their career.
- To have fewer regrets.
13 quotes about work-life balance you’ll want to share
- “Working hard for something we don’t care about is called stress. Working hard for something we love is called passion.” – Simon Sinek
- “The only constant in life is change.” – Heraclitus
- “You define your own life. Don’t let other people write your script.” – Oprah Winfrey
- “Most of us spend too much time on what is urgent and not enough time on what is important.” – Stephen Covey
- “You can’t do a good job if your job is all you do.” – Katie Thurmes
- “Don’t confuse having a career with having a life.” – Hilary Clinton
- “Balance is not better time management, but better boundary management. Balance means making choices and enjoying those choices.” – Betsy Jacobson
- “Givers need to set limits because takers rarely do.” – Rachel Wolchin
- “Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They’re compassionate because their boundaries keep them out of resentment.” – Brené Brown
- “No is a complete sentence.” – Anne Lamont
- “The difference between successful people and really successful people is that really successful people say ‘no’ to almost everything.” – Warren Buffet
- “Time is more valuable than money. You can get more money, but you cannot get more time.” – Jim Rohn
- “If you want to live a happy life, tie it to a goal, not to people or things.” – Albert Einstein
14 great books, articles & videos about work-life balance
Books
- “Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving” by Celeste Headlee
- “The Man Who Mistook His Job for His Life: How to Thrive at Work by Leaving Your Emotional Baggage Behind” by Naomi Shragai
- “Designing Your Life: How to Build a Well-Lived, Joyful Life” by Bill Burnett & Dave Evans
- “The Joy of Missing Out: Live More by Doing Less” by Tanya Dalton
- “The Art of Choosing” by Sheena Iyengar
- “Lead With Balance: How To Master Work-Life Balance in an Imbalanced Culture” by Donnie Hutchinson
- “How to Not Always Be Working: A Toolkit for Creativity and Radical Self-Care” by Marlee Grace
- “The Power of Habit: Why We Do What We Do in Life and Business” by Charles Duhigg
Articles
- “This Is the Worst City in the World for Work-Life Balance — and No, It’s Not NYC” (Entrepreneur)
- “The Importance of Work-Life Balance” (The Happiness Index)
- “12 Best Jobs for Work/Life Balance” (USNews)
Videos
- “TED: How to make work-life balance work” by Nigel Marsh
- “TED: 3 rules for better work-life balance” by Ashley Whillans
- “TED: 4 lessons the pandemic taught us about work, life and balance” by Patty McCord
What causes a poor work-life balance?
Poor work-life balance can be caused by one or more of the following:
- Unrealistic expectations
- Unpleasant surprises
- Mismatched values
- Ineffective communication
- Lack of boundaries
Unrealistic expectations
Whether yours, your employer’s, or your family or friends’, unrealistic expectations make it very tough to maintain balance between your work and personal time. All of these unrealistic expectations can lead to poor work-life balance:
- You might be a perfectionist, which makes it tough to ever finish anything, and that might cause you to spend more time and effort on tasks than is actually required.
- You might work very long hours, have a job with extremely high demands, or work for a company that’s inflexible.
- Your loved ones or social connections may text you often during work hours and expect a response—or you might feel compelled to respond.
It’s up to you to define—and share—what’s realistic for your life.
Unpleasant surprises
Life is full of surprises—and unfortunately, not all of them are good. If you get bad news (whether annoying, moderately inconvenient, or devastating), your work-life balance will likely change in response. It’s up to you to readjust your priorities and navigate what feels right in unpleasant circumstances.
Mismatched values
If the people or institutions in your life don’t share the same values and priorities as you, poor work-life balance may result. Your boss at work may believe that putting in extra hours and sacrificing personal time shows commitment and drive, but you may see those habits as unacceptable violations of your time with family and friends. On the other hand, your partner may have different expectations than you about you working extra hours, and that could tip the scales of your personal definition of work-life balance.
Ineffective communication
It’s possible that poor work-life balance is due to ineffective communication, either at work or in your personal life. Do you see evidence in your daily life that you communicate effectively?
Lack of boundaries
Professional and personal boundaries are what create the structure of your work-life balance. If you don’t draw or maintain your boundaries, you’ll lose your balance and struggle to regain it.
How to fix an unhealthy work-life balance
If you feel like a healthy work-life balance is outside of your control, it’s clear that there’s room for improvement. You may feel stuck in situations where:
- You work overtime all the time—or what you or your loved ones consider “too much.”
- You miss work deadlines because you’re daydreaming about personal goals—or vice versa.
- You feel aimless at work and/or in your personal life.
- You don’t know how to disconnect or transition between responsibilities.
- You’re “always on” and can never seem to relax off the clock but quickly feel drained on the clock.
- You have too many goals and can’t find a way to achieve them all.
- No one understands how hard you’re trying to hold it all together.
To improve an unhealthy work-life balance, you can:
- Understand your personal values, as well as when, how, and why you’re willing to compromise them.
- Define what a healthy work-life balance is to you.
- Consider what achieving and maintaining this balance will mean for you, your relationships, and your goals.
- Create a mindset and habits that support your vision for yourself.
- Learn to disconnect, transition, and refocus across areas of your life.
- Speak up for your needs and trust in your ability to grow.
- Evaluate your support system and reach out if you’re struggling.
- Commit to finding balance in a way that serves you.
If some items on this list feel completely out of reach, define for yourself if that’s ok or at least acceptable. At the end of the day, your work and your personal time add up to one thing: your life! We hope this checklist and related content help you clarify your priorities and find an approach that feels right for you.
Did you enjoy this article? Share it using the hashtag #jobblechecklistchallenge and tell us how many items you checked off during your first read-through (There are 50 total!)
