Integrating Work and Life: Creating Harmony Between Competing Demands

Published On: October 4, 2023|3.7 min read|

Integrating Work and Life: Creating Harmony Between Competing Demands

By Terre Short

Our daughter’s basketball senior night was my wakeup call, only it was years late. As I listened to the accolades of her high school basketball career, I realized just how many of the highlights I had missed. In today’s fast-paced world, balancing the demands of work, family, and personal wellbeing can be challenging. Leaders and employees face increasing pressures to be productive, available, and responsive 24/7. Meanwhile, responsibilities at home continue piling up and major events can be missed. The resulting overwhelm negatively impacts happiness and performance. By thoughtfully integrating the different spheres of life, we can create synergy rather than friction. Here are seven strategies for harmonizing work and life:

Set Priorities – Clarity of priorities is key to integrating work and life demands. Start by defining your core values, goals and non-negotiable needs across the different areas of life – career, relationships, health, etc. Rank these in order of importance. You might consider the well-known “Wheel of Life” exercise – you can find the TLC version here. Regularly revisit your values, goals and life needs to ensure alignment as circumstances change.

Manage Energy – Honor your natural rhythms by structuring days to match periods of peak mental and physical energy. You can plot your energy on a simple graph, indicating when your energy is high and when it wanes. Then, schedule analytic work during times of optimal focus. Reserve lighter tasks like email for low-energy periods. Build in breaks to renew your mental reserves. We all have ultradian rhythms, that equate to 2-3 productive 90-minute periods of time each day. You can learn more about these key times in Charlotte Grysolle’s article, “How to Use Ultradian Cycles to Best Capture Neuroplasticity.” Use them well, as a manageable workload aligned with natural energy patterns reduces exhaustion.

Designate Protected Time – Carve out designated hours for non-work activities, especially those nourishing wellbeing like exercise, socializing and hobbies. Schedule these first before filling your calendar with work commitments. Disconnect from email and avoid work during this time. Communicate this protected time to others. See our sample calendar and related article for prioritizing your wellbeing first.

Find Integration – Look for synergies that allow attending to multiple spheres of life. For example, combine exercise with quality time by inviting a friend on a walk or run. Schedule creative hobbies that recharge mental energy needed for work. When possible, align work and personal trips or adjust work location to accommodate family needs. Seek wins that serve multiple priorities. You will never find these synergies if you do not actively look for them, and even expect them.

Outsource and Delegate – Take non-essential tasks off your plate by outsourcing, delegating at work, or sharing the load at home. Order groceries and enlist help with household chores. Delegate to empower others and lighten your load. Check out the various delegation tips on this recent TLC article. Build support from family, friends and colleagues.

Practice Mindfulness – We cannot say this enough! Cultivate the ability to be fully present wherever you are – whether in a work meeting or personal activity. Amishi Jha’s book, “Peak Mind” provides amazing evidence that supports a minimum of twelve minutes of mindfulness a day to equip you with the reserves you need to be present when it counts. When working, set non-work thoughts aside. When with family, let work slip away. Mindfulness reduces overwhelm.

Reflect on Purpose – Reconnect to the deeper meaning and purpose behind both work and personal roles. How does your work serve others? How do your relationships and health support personal growth? Derive motivation by keeping your “why” front and center (Kaur, 2018). Purpose fuels resilience to life’s demands. We recommend daily reflection time. At minimum, contemplate the value you provided at work, at the end of each day.

By thoughtfully crafting a personalized approach based on your priorities and natural rhythms, you can find harmony between all that competes for your time and energy. The strategies above help avoid exhaustion and enhance daily performance, both professionally and personally. With clarity and intention, you can thrive. You can choose to be fully present for the moments that matter.

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