According to a Gallup report, "adults employed full time in the U.S. report working an average of 47 hours per week, almost a full workday longer than the standard five-day, 9-to-5 schedule entails." Nearly four of 10 people surveyed say they work at least 50 hours a week. Although long hours doesn't necessarily translate to being unsatisfied with your job, it does mean you have less time for achieving life balance.

We often strive for productivity because it gives us a sense of control (which many of us desperately desire right now). But, the more we get done, the more there is to do.

Before the pandemic, the U.S. was the most overworked developed nation in the world. Now we’re not even safe from work in our own homes. We respond to more emails, attend more meetings with more people and yes work even more hours than before. A recent study of "emails and meetings of 3.1 million people in 16 global cities found that the average workday increased by 8.2 percent—or 48.5 minutes."

With greater economic uncertainty and increasingly blurred lines between home and work, many people are pushing themselves harder than ever.

We have been conditioned and even obligated by the pursuit of profit. Or perhaps worse: a PTSD-inducing amount of student loan debt. This pressure leads to work taking precedence over other areas of our lives.

However, while we're working longer hours, we're likely seeing diminishing returns given that our productivity falls significantly after 9 hours of work.

WHAT is the meaning of a balanced life, and WHYis it essential?

A balanced life doesn’t necessarily mean an equal distribution of time in each calling of your life. In fact, balance means something different for everyone and is consistently evolving.

Life is fluid. To find harmony, we must flow between effort and ease. Our needs change. The right balance for you today will likely be different next week.

When life is in balance, you feel at peace with your contributions in each area of your life. You understand your personal needs, your capacity to give, and how to say "no" when necessary.

What does imbalance look like?

Our longing to succeed can blindly drive us to sacrifice our well-being and time with loved ones. If we don’t set firm boundaries with work and distractions, we’re misled to isolation, compounding stress and burnout. If you think about work when you’re not working or feel anxious if you’re not “productive,” you’re likely experiencing imbalance.

When there is little time to reflect, our priorities (what you make or allow time for) may fall out of alignment with our goals.

As the world around us changes rapidly, we must continue to adapt. When life is out of balance, stabilizing requires consistent engagement and deliberate action.

We have the power to shift the old work-life paradigms to highlight the benefits of achieving life balance through rest and play.

10 steps to achieving life balance in 2021:

1. Gain awareness and define what balance is for you.

Step back and take inventory of where you are and how you’re feeling. Running a personal diagnostic helps you understand your needs and more readily address them. At a minimum, do this weekly. Download our Life Balance Wheel worksheet below; an impactful self-assessment tool to gain a holistic perspective of your life. Once you know where you stand, envision what would be the right mix of work, family, friends and personal time.

2. Prioritize your health.

Your overall physical, emotional and mental health should be your primary focus. Without your health, nothing else matters. Monitor warning signs of declining wellness. Know it’s ok to seek help when you need it. If the pressure of financial responsibility is negatively affecting your health, seriously consider where you can make changes. There’s no shame in reducing expenses, living in a smaller home, or driving an inexpensive car to relieve stress, free up time to spend with family, and engage in meaningful experiences.

3. Incorporate breathwork into your routine.

You’re probably rolling your eyes. Stay with us. The breath is a perfect tool to restore balance to our mind and body as it directly accesses our nervous system. According to Yoga Journal, a Sama-vritti pranayama (equal breath) practice can “help you clear your mind, relax your body, and allow you to focus.” For more on breathwork and flow try Vinyasa Yoga with Sean Gray.

4. Unplug.

From telecommuting to apps that make connecting to friends and family easier, technology has aided us in many ways. Unfortunately, it has also set expectations of around the clock accessibility. However, disconnecting for some “me-time” allows us to refresh and gives us space to reflect. When we have time to reflect, we can be intentional and are more likely to stay in alignment with our goals and values.

5. Limit time-wasting activities and people.

Achieving life balance is nearly impossible when you're trying to do it all. Identify what’s most important in your life. Like, “at the end of the day” important. Focus your energy on activities you value most. If possible, delegate everything else. Commit the necessary time to high-priority people and tasks FIRST. Focus on the people and activities that reward you the most. Build a system to minimize distractions (i.e., turn off your ringer and notifications and set time limits on social media apps). Check emails no more than three times a day. Be mindful. Checking emails first thing sets you on a course to respond to other people's priorities rather than your own. Start your day by doing something for yourself first! Even if it’s just grooming or practicing a moment of gratitude.

6. Set boundaries.

At the core of an effective work-life balance are clearly set priorities and boundaries. Schedule your working hours and discuss them with others. If you don’t have the privilege to choose your work hours, find ways to maximize your breaks, like going for a walk or stepping outside without your phone. Make a conscious decision to separate work from personal time.

7. Keep track of life with a journal or ledger.

When life moves fast or feels out of control, there is often something we’ve missed or haven’t fully processed. Using a short form journal several times a week helps us to release the day. Keeping a journal or ledger also allows you to frequently review your plan, measure your progress, and stay focused so we aren’t distracted by the priorities of others.

8. Schedule time to play and connect!

Play is what lifts people out of the mundane. According to the National Institute for Play, play helps us be more productive and happier in everything we do. Unfortunately, it’s usually the last thing on our to-do list, if at all. To ensure we get the recreational time we need, create a schedule for hobbies, friends, and family dates. It may seem out of the norm to plan one-on-one time with yourself or someone you live with, but it will ensure you get the time you need to connect. Consider adopting a WorkPlayRefresh lifestyle. Yes, shameless plug, but hey its effective! By working mindfully and efficiently, we free up time to get through the to-do list AND the bucket list!More on the power of play, here!

9. Let go of perfectionism.

Perfectionism leads to shame among a host of other negatives emotions and cycles. We must acknowledge that sometimes the most productive and sound thing we can do is release. Release the to-do lists, let go of expectations and show yourself some grace and forgiveness when needed.

10. Ask for help.

We ALL need each other. Now is the time to build and nurture community by reaching out to others when you are in need and conversely lending a hand when others are in need. If there is something out of your reach or an unreasonable deadline asked of you, ask a colleague for assistance.

CONCULSION

Achieving life balance takes time and awareness. Remaining open to redirecting any day is key in finding the right mix for you. Creating work-life balance is a continuous process as your family, interests, and work life change. If achieved, living a balanced life allows us to stay active, reduce stress, and live a full life.

“The human being can consume so much and no more. When we reach the point when the world produces all the goods that it needs in two days, as it inevitably will, we must curtail our production of goods and turn our attention to the great problem of what to do with our new leisure.” - Julian Huxley, English Evolutionary Biologist in 1930

WorkPlayRefresh's Essential Guide: 10 Key Steps to Harmonizing Your Life