In a previous post I shared the attributes of a Balanced and Mindful Leader, one being “Understands the importance of work/life balance and models it for others http://creativelivingcommunity.com/balanced-and-mindful-leadership-what-do-you-think/. So how can you integrate work-life balance into your own life and model it for others in the workplace?
Here are some suggestions:
Personally:
- Count up the number of hours you typically work in a week. Is it more than 50? (Obviously sometimes)
- Make a commitment to reduce the number of hours you typically work weekly (choose a realistic number to begin with)
- Experiment with a work week when you reduce your hours. Then notice how you feel. You may wish to journal about it.
- Begin incorporating mindfulness practices into your personal life; e.g.
- on awakening while lying in bed do a body scan from the top of your head to the bottom of your feet noticing any tension, discomfort, heaviness. Breathe into those areas of tension, discomfort or heaviness and set the intention to release and let go of them.
- Start doing mindfulness walking meditations 3 times/week for 30 minutes each time. [1] Some of my clients do this at lunch hour. Others after work. Notice how you feel before, during and after. Is there a cumulative effect?
- Unplug at least 90 minutes before retiring and encourage your colleagues to do the same.
Organizationally:
- At work, encourage people to take breaks
- Set clear expectations with your direct reports and colleagues related to NOT checking emails and answering texts on evenings and weekends. Share with them the importance of them taking time for themselves and their families
- Have short meetings (up to 60 minutes max) with clearly defined agendas, and expectations so people know why they’re there, how to prepare and the expected results.
- Encourage people to take lunch breaks
- Support people to take regular vacations and to NOT check their emails while on vacation (set up a buddy system so staff and managers can feel that the key aspects of their positions are being covered while they are away)
- Have yoga classes and/or a gym on site and participate in the classes/use the facilities yourself.
What two actions will you begin integrating into your life tomorrow? Please share those actions and any related comments below. Feel free to share this post with a friend, colleague or family member.
[1] A tool from Easter psychology that I have found extremely useful for getting “out of my head” and into my body is Mindfulness Walking Meditation. Mindfulness practices focus on the senses and feeling sensations and emotions in our bodies. When we do a mindfulness walking meditation we feel the ground beneath our feet, we feel the breeze against our face, we feel the cool air going from our nostrils down into our lungs. We smell the scent of salt or the aroma of lavender in the air and observe the scenery in front of us. We try to stay out of our minds and experience our senses. Rather than spend a walk in nature constantly thinking and processing all the things we have to do, instead we stay present and experience nature and all of its beautiful sights, smells, sounds and sensations.
Great post! I struggled with this for years and finally, after realizing I was in burnout, stepped away from outside work altogether. I am fortunate to have been able to do that, but recognizing the symptoms of burnout were key. I’m happier and healthier than ever before and I’m pumped for whatever comes next. 🙂
Hi Sheila, Good for you to have recognized the symptoms of burnout in your past and stepped away from outside work. So many of us high achievers keep “adding to our plates” when we feel tired believing that we are superwomen! Happy to hear you are now healthy and full of passion for whatever comes your way. Thanks for sharing 🙂 Pam
Excellent tips and strategies for balancing a busy life. Since leaving my corporate career almost 10 years ago to start True Balance International, I’ve learned that the best way to be “in balance” is to create spaciousness between projects, appointments, and to-do lists. I find that Work-Life-Balance is a loyal dance.
Hi Shann, Thanks for taking the time to comment and to share your wisdom re Work-Life Balance. It is so true that we need some “down time” and time to breathe between projects, appointments and our to-do lists. Warmly, Pam
I was once “guilty” of implementing several of the organization changes you suggest. It was one of many “culture shock” moments in a group that had confused “busy-ness” with results. Good post. Thanks.
Hi Andrea, Thanks for sharing your experience. Appreciate your feedback. Warm Regards, Pam
Thanks for these helpful tips, Pam. I love your suggestion to walk in nature and to actually BE there.
Hi Lea, My pleasure. Happy that you found the tips helpful. Enjoy trying them out 🙂
LOVE the morning body scan exercise! I’m going to start doing that! TY!! XO
Hi Jen, Happy you found the morning body scan exercise helpful. Enjoy! Pam
I love this article Pam and it come in divine timing! I have been feeling burn-out most recently as I try and balance a full-time practice and a book launch that is stretching me in so many directions. Your strategies are helpful in recognizing where I am and starting to intervene now…Much love
Hi Debra, Happy the article arrived in your life at just the right time! 🙂 Best of luck with your book launch and balancing work. Let me know how the strategies in my article work for you. Warm Regards, Pam