If your instinctive response to a comment about your work-life balance is a snort of indignation, there’s a good chance there’s some room for improvement. A much-cited 2019 study by the TUC found that British employees work the longest hours in Europe, missing out on leisure activities, rest and valuable time with family and friends. While working long hours and the exhaustion that often accompanies this are seen by some as markers of “success”, Frances O’Grady, former General Secretary of the TUC, said the findings were “nothing to be proud of”.
She described overwork culture as “robbing workers of a decent home life and time with their loved ones”. She added: “Overwork, stress and exhaustion have become the new normal. It’s time for a change. Other countries have shown that reducing working hours isn’t only good for workers, it can boost productivity.”
The profound impact of the pandemic on work culture continues to be felt today, with swathes of people switching to home-working. Although some employees reported greater satisfaction due to money and time saved on commuting, fewer distractions, more time for self-care and a greater sense of trust and autonomy, others felt a greater pressure to perform, that it blurred the lines between home and work and created an inability to switch off. Despite this, a 2021 survey of more than 9,000 UK workers found that 65 per cent of job seekers valued work-life balance over pay and benefits. Our time, it seems, is priceless.
Whether you’re checking emails after hours, trying to excel in a competitive industry, struggling financially, or battling against an “always on” workplace culture, trying to disconnect and switch off from work without guilt or anxiety can be a challenge. i spoke with Chris Griffiths, a leading expert on innovation, creativity and workplace culture and the co-author with Caragh Medlicott of The Focus Fix: Finding Clarity, Creativity and Resilience in an Overwhelming World about trying to strike that elusive work-life balance.
Chunk communication
“The constant ping of technological notifications has become the background to all of our lives, even at work. While it can be tempting to jump on every email and message as and when it comes through, doing so is bad for both our attention and quality of work. When you ‘chunk’ your communication instead – that is, setting time-boxed periods aside each day to answer emails and messages – you’re able to concentrate properly on your tasks outside of this time, without losing hours to multitasking and divided attention (it takes the average person 23 minutes to refocus after being distracted). Of course, this also means staying away from your work inbox once you’re off the clock in order to give your brain some real respite!”
Daydream
“When was the last time you felt truly bored? For many of us, the answer is a long time ago. With our devices always on-hand, our brains are constantly connected to some form of stimulation or entertainment. The trouble with this is that boredom is a natural prompt for daydreaming, which is itself an important neurological process. Research has linked daydreaming to heightened creativity, problem-solving skills and a general sense of wellbeing. Finding more time to daydream is a little-known hack for recharging your brain and improving your creative energy at the same time. In other words, a good excuse to take a break from work and get out for a walk! Time away from work enhances your wellbeing and sharpens your mind when you’re back at your desk.”
Find purpose
“It’s easy when caught up in the minutiae of the everyday to lose sight of exactly why you sit down at your desk every morning. But a sense of purpose is absolutely key for both avoiding procrastination and setting firm boundaries. When you feel connected to your broader purpose – whether that be fulfilling an important project or working as a team to meet targets – it’s easier to power through the boring stuff and tricky problems, while also recognising the importance of protecting your own mental space in the process. You can make a conscious effort to connect to your purpose by not only noting your tasks at the start of everyday, but the broader goal they connect to – this way you can always stay in touch with the bigger picture.”
Switch off
“While it can be tempting to ‘switch off’ by loafing on the sofa, scrolling your phone, and half-watching Netflix, the truth is that screen-juggling rarely feels really restorative. To truly switch off, you need to do exactly that and take some time away from technology. That means no messages, no email and no social media. It doesn’t have to be for long stretches of time, but even giving yourself 30 minutes a day away from tech can help to lower the heat on your brain, and reduce the harried feeling so many of us struggle to shake even after work hours.”
Accountability
“If you’re keen to try all of the above, but lacking conviction in your ability to actually follow-through on these positive habits, an accountability buddy can be a great way to keep you on track. And a colleague is the ideal person to do just that. Pick out something you typically both struggle with – say, finishing on time – and ask this person to check in with you to ensure you’re following through on your good intentions. In return, you can do the same for them”
Find passions outside of work
“Work is important, there’s no denying that. But when work becomes our whole world, it can become all-consuming in a negative way. Balance is always the marker of health – and that goes not just for your diet, but your career too. Finding passions outside of work can allow you to maintain a connection to your personal life and create a clearer divide between this and the time you spend at work. While it might sound daunting to pick up a new hobby or class, research has found there is a positive correlation between regular hobbies and happiness.”
Work smarter, not harder
“Hours worked does not necessarily equal good productivity. After all, if you’re chopping down a tree, a sharp axe and good technique is more effective than spending hours hacking away. The same applies to work. So many of us are guilty of falling prey to ‘busy fool syndrome’: existing in a constant state of busyness, but rarely achieving what we want to. By switching your mindset, saying ‘no’ more often, and actually spending time thinking about how tasks can be effectively prioritised in order to meet your strategic goals, you can actually save yourself time, too. That means no multi-tasking and, instead, bringing real and quality focus to the work you do tackle. Cutting down the hours you work while increasing what you actually get gone – it’s a win-win!”
