Is Work-Life Balance Possible?

Written by Jill Green, MA, LLP, Psychotherapist at Bronson HelpNet.

One of the most common questions clients ask me is how to achieve work-life balance. I think we can all admit that this quest often feels hard to achieve. Most people are looking for the magic formula that allows them to manage the demands of work and home, as well as get some time in for self-care, socialization, hobbies and leisure activities.

When balance tips too far to the side of work or home responsibilities for too long, people may experience burnout. Let’s look at the common types of work-life conflict, some techniques to achieve balance and how employers and employees can work together to create a supportive work environment.

During the Great Resignation, 53 percent of people cited work-life balance as the reason for leaving, according to the Energy Project. Statistics show that the U.S. ranks 30th out of 38 countries in work-life balance, while the Netherlands ranks first with a shorter work week and work hours for employees. Employees with poor work-life balance sleep less, suffer burnout and experience more physical and mental health issues. Addressing these issues before they escalate helps the individual and the organization find a mutually beneficial balance.

Types of Work-life Balance Conflicts

An issue that became prominent during the pandemic was the increasing employee role overload. Many employees cite being overworked as the main reason to leave their positions. Along with this, workers find that stagnant pay that does not keep up with inflation, understaffing, unsupportive and disengaged supervisors, inflexible working arrangements and lack of autonomy at work as reasons to leave organizations.

Another type of conflict is work-to-family interference. Are boundaries with your work difficult to keep? Do you check emails at dinner? Are meetings scheduled for later evening hours? Are you picking up extra shifts to help with understaffing? Are you experiencing burnout because of these demands?

A third type of work-life conflict is family-to-work interference. Some employees have seasons of personal responsibilities that affect their dedication to work. Are you a new parent? Caring for an elderly parent or a sick spouse or significant other? Many workers in these circumstances are appreciative of flexible work schedules, working from home and reduced hours.

These situations are often “seasons” for employees and employers. However, if they become longstanding or permanent patterns, this can lead to poor productivity, increased physical and mental health issues, low morale, poor staff engagement (“quiet quitting”), and high turnover. If this is not acknowledged, staff resentment and lack of motivation can become obstacles for many employers and supervisors. Recognizing these signs early will help prevent burnout and increase employee retention.

Employee Tips for Managing Work-Life Balance

1. Evaluate your situation. As the employee, look at what you are going through. Examine your values and how you want to spend your time. Are you taking lunch breaks, or do you work through lunch? Have you started withdrawing socially? Are you exercising and taking care of your health? Are the demands at work temporary or permanent? Is your personal life filled with obligations that are temporary or permanent?
   
   Some changes may need to be made depending on these answers. You may be able to develop a routine with more breaks for mindfulness, deep breathing, or movement to help manage your stress.
   
   
2. Set boundaries. Try to communicate with bosses, colleagues and customers when you are available for work and keep those boundaries. Figure out what is non-negotiable and communicate that in a respectful way.
   
   
3. Learn to say no. If your workload is unsustainable, communicate this to your boss. Are you managing more than your coworkers? Has your department gone through staffing reductions that are now permanent? You may need to learn to say no to new projects and extra commitments that do not help your professional development.
   
   
4. Perfect your time management skills. It’s overwhelming to find time for the daily volume of work and personal obligations. Make lists or schedule blocks of time to work on certain tasks. Since not everything can get done, work on prioritizing activities. Utilize the Eisenhower Matrix to assess what is urgent vs. important, what can be delegated, and what can be dropped.
   
   
5. Develop and be diligent with your self-care. Healthy stress relievers and consistency with self-care are crucial in managing daily demands. Get adequate sleep (seven to nine hours per night) and exercise several times a week to help metabolize stress hormones. Eat a healthy diet, be more social and unplug from social media and electronic devices. Develop self-care such as mindfulness, prayer, deep breathing, meditation, journaling and creative outlets to help manage stress. Be mindful of unhealthy and addictive behaviors that you use to manage stress, as these can compound your current issues. Also, don’t forget to take vacation time! If you are overwhelmed and have PTO available, use it. Do something fun and relaxing to reset your nervous system.
   
   
6. Ask for support. Support from family, friends, co-workers and bosses can be helpful in dealing with stress. You may also use your Employee Assistance Program (EAP) or seek support from a long-term therapist who can help you pinpoint your stress triggers and develop coping skills.
   
   
7. Ask for what you need. You may not always get what you ask for, but a boss may not be aware of your stress level unless you communicate it. Asking for reduced hours, a flexible schedule or the ability to work from home does not mean you will get what you want, but it helps your boss understand your struggles. If you don’t get your request honored now, it may be possible at a later time.
   
   
8. Evaluate your work environment and your own expectations. Some work environments and positions are not healthy for us, no matter what we do or try to change. Be realistic about both your environment and your own expectations of the position. If these do not line up, you may want to begin the job search to find something that is a better fit for you.

Employer Tips for Managing Work-Life Balance

1. When possible, offer flexible working arrangements. Be aware of your employees and their needs. Not all positions can work from home, nor should they. However, some people have positions that can be flexible and some employees are more productive away from office distractions and drama. Take some time to assess the employee and if this is a good fit for them and your organization. Also look at reduced hours, hybrid schedules, job sharing and job rotations. Look at creative ways to improve engagement and job satisfaction.
   
   
2. Address negativity in your group. Don’t shame employees for being overwhelmed but give them the chance to express their dissatisfaction in a healthy way. Give them information on how long it may be before staffing increases, or how long an expectation is in place. Many workers can endure extra if they know it is time-limited. When staffing reductions, mandated hours and extra duties are permanent, this is when the remaining workforce may leave or not meet productivity minimums.
   
   
3. Be an engaged leader. When you ask your staff to do more, are you a leader that joins them? Many of your staff will work harder for you if you are present, take on extra responsibilities that they can see and stay engaged rather than working from home. Your investment can inspire your employees.
   
   
4. Are your expectations of staff responsibilities realistic? Are you honestly willing to do the work that you are asking your staff to do? If not, you may need to reassess your expectations.
   
   
5. Encourage staff to take breaks and use their PTO. Over the years, research in organizational psychology has shown that workers are more productive when they have short breaks every two to three hours. Encouraging staff to take breaks and use their PTO. This helps with morale, well-being and avoiding burnout.
   
   
6. Model the behaviors you want from staff. Make sure you set boundaries, take breaks, use your PTO and seek support when you need it. You need to be diligent in your self-care because leading a team can be stressful, especially during workplace challenges.
   Remember that there is no perfect recipe for work-life balance. Don’t focus too much on the daily balance but rather on a long-term view of work-life balance.
   
   Making small changes, staying consistent and showing compassion and good communication at work can encourage a mindset that supports work-life balance. This benefits both the individual and the organization.

Get to Know the Author 

Jill Green, MA, LLP and licensed psychotherapist at Bronson HelpNet.

“Life can be stressful, and we often feel alone in these moments. Everyone has a unique story, and I am honored to collaborate with clients to promote their empowerment and transformation.”

Jill has been a Limited Licensed Psychologist for over 20 years, working with adults, adolescents and couples. She received her master’s degree in counseling psychology from Western Michigan University in 1998. Jill is a Certified Clinical Trauma Professional and has Level I training in Eye Movement Desensitization and Reprocessing (EMDR). She uses an integrative approach including mindfulness, CBT, ACT, DBT and spirituality to tailor treatment for each unique client. As a Psychotherapist at HelpNet, Jill is proud that EAP offers counseling to people who would never have tried therapy without this employer benefit. When not working, Jill enjoys spending time with family and friends and trying new recipes.

References

Cooks-Campbell, A. (2021, September 21). Signs of burnout at work – and what to do about it. BetterUp. https://www.betterup.com/blog/signs-of-burnout-at-work
The Energy Project. (2020). https://theenergyproject.com/

Harter, J. (2022, September 6). Is quiet quitting real? Gallup. https://www.gallup.com/workplace/398306/quiet-quitting-real.aspx
Leadem. R. (2018, February 18). Is work-life balance even possible? (infographic). Entrepreneur. https://www.entrepreneur.com/living/is-work-life-balance-even-possible-infographic/309121

Scroggs, L. The Eisenhower matrix: Avoid the “urgency trap” with Dwight D. Eisenhower’s famous prioritization framework. Todoist. https://todoist.com/productivity-methods/eisenhower-matrix