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Let’s Talk About Quiet Quitting

By Deanna Ritchie | Business Tips | No Comments

Despite the misconception that we’re lazy or entitled, we work a lot. The U.S. could be considered the most overworked nation in the world. But with little to show for it.

Don’t believe so? Here are a few data points that compare us with our peers worldwide.

There are laws setting a maximum work week in 134 countries; there is none in the U.S.
The average number of hours worked by American workers is 1,767 per year, compared to 1,687 for OECD countries.
Based on data from the US Bureau of Labor Statistics, American workers have become more productive since 1950 by 430%.
The United States does not have a law requiring paid sick days.
In the industrialized world, the U.S. is the only country without a legally mandated annual leave policy.
In the Americas, only the United States does not offer paid parental leave. A typical European worker receives over 20 weeks of paid leave and over 12 weeks anywhere else.
A Gallup survey conducted in 2021 found that on average, full-time employees work 44 hours a week, while 41% work 45 hours or more.
ADP discovered that employees work a weekly average of nearly nine unpaid overtime hours in 2021. A remote employee clocks 9.4 hours of unpaid overtime, while a hybrid employee clocks 9.8 hours. In that case, they would have worked close to 50 hours per week.

Why are we logging so many hours at work? Your mileage may vary. Some, however, have difficulty disconnecting from work. Others may feel pressured to be accessible 24/7. And, if your business is understaffed, you may have no choice but to carry this additional workload.

The Downside of Overworking

I’m not saying you should work fewer hours. However, when you are genuinely passionate about what you do, there’s no limit on how many hours you can work.

In many cases, however, more work is associated with more significant stress and a lower standard of living. A balanced life can’t be achieved without time to unwind, take care of your home, spend time with family, enjoy hobbies, and connect with friends.

More specifically, working too much can have the following effects:

Stalled productivity. People who work 70 hours per week don’t actually accomplish more work than people who work 56 hours per week, according to a Stanford research paper.
Your heart is also working overtime. Stress at work can release the hormone cortisol, which has a detrimental effect on the heart. In turn, this increases your risk for strokes, cardiovascular disease, diabetes type 2, and even cancer.
Neck and back pain. According to the Occupational & Environmental Medicine journal, people with back pain are more likely to work longer hours.
Impaired sleep. In exchange for more working hours, your get less time to sleep. This leads to decreased productivity and increased risk of chronic conditions such as diabetes and heart disease.
A toll on your mental health. According to one study, those who worked more than 11 hours per day were more likely to experience depression.
Puts a strain on relationships. Stress, fatigue, and depression caused by work may also affect your relationships — even if you still make the time for them.
You turn to unhealthy habits. When you work more than 40 hours a week, you are more likely to drink alcohol in “risky” quantities. For women, that’s a minimum of 14 drinks a week, while for men, it’s 21 drinks a week.

What is Quiet Quitting?

Again. We work a lot. And not only is that detrimental to all aspects of our lives, it offers little in return.

So, no wonder people have embraced “quiet quitting.” But, what exactly is this phenomenon?

“Contrary to how it sounds, quiet quitting doesn’t mean slacking off, sabotaging, or outright quitting your job,” states Corey Wilks Psy.D. “It means rejecting the idea you have to go ‘above and beyond at work.”

In other words, you come to work, do your job, and go home.

A TikTok user known as zaidleppelin kicked off the conversation with a video he posted on July 25. “I recently learned about this term called ‘quiet quitting’ where you’re not outright quitting your job, but you’re quitting the idea of going above and beyond.”

“To me, quietly quitting just comes back to setting your boundaries about what your outputs are going to look like at work,” TikTok user Amanda Henry told CNBC Make It.

“For some, that might mean just doing the bare minimum because that’s all they have to give at the moment for a variety of reasons. For others, it just means not burning yourself out.”

“I realized no matter how much work I put in, I’m not going to see the payoff that I’m expecting,” add Zaid Khan, a software developer and musician said, in a Bloomberg interview.

“Overworking only gets you so far in corporate America. And like a lot of us have experienced in the past few years, mental and physical health really takes a backseat to productivity in a lot of these structured corporate environments.”

Do you think this is just a social media trend? According to an August 2022 survey of 1,000 Americans by ResumeBuilder.com, nearly a quarter say they are quiet quitters.

What the critics are saying.

As with any trend, there are some downsides.

It’s understandable that people unhappy with their current job situation may not want to work particularly hard. But quitting quietly may not be an effective strategy. Instead, unsatisfied employees should talk to their managers about how to improve their current situation or begin looking for a job that’s more fulfilling.

Kevin O’Leary, a Shark Tank star and investment mogul, calls quiet quitting “a really bad idea.”

“People that go beyond to try to solve problems for the organization, their teams, their managers, their bosses, those are the ones that succeed in life,” he explains on CNBC. “People that shut down their laptop at 5, want that balance in life, want to go to the soccer game, 9 to 5 only, they don’t work for me.”

“Despite employment ‘experts warning people of the risks of quiet quitting (like being passed over for promotions or getting laid off first), it’s important to remember the source of this advice—employers and their spokespeople,” adds Wilks. “In reality, quiet quitting could be just what the proverbial doctor ordered—for your mental health.”

How to Stop Overworking

No matter whether this fad sticks or not, working too much can have dire consequences. As such, here are some suggestions on how to stop overworking.

1. Review your values.

Do you ask yourself the same question every time you open your eyes: why should I bother getting up? If so, you should ask yourself another question: “What do I live for?”

“If it is hard to figure it out by yourself, try talking to the people who know you well,” writes Andrey Zagorodniy in a previous Calendar article. “Without finding the proper motivation, you won’t be able to get out of the pit of your burnout.”

According to Daniel Goleman’s best-seller Emotional Intelligence, there are two types of motivation. Extrinsic motivation stems from rewards, financial gains, or avoiding punishment, as well as promises of rewards. A person’s intrinsic motivation is determined by the inspiration they receive from within.

“The first type is a powerful stimulus to push you in the right direction if you remind yourself that you will get a promotion and a salary increase once you have accomplished the project,” adds Andrey. This, however, will only boost your motivation temporarily.

In contrast, the second type may stem from something that is particularly meaningful to an individual and remains with them throughout their lives. In order to become a better version of yourself, Goleman recommends focusing on it and picturing your ultimate goals.

Additionally, you should be thankful for what you have rather than regretting what you lack. “Such wistful regrets are destructive and won’t bring you anywhere,” notes Andrey. Be grateful for what you have and value what you have.

2. Adjust your priorities and expectations.

Jim Collins famously said, “If you have more than three priorities, you have no priorities.” I understand that everything may seem like a priority for you. However, how much progress are you making if you’re moving a million pebbles at once?

Moreover, isn’t this a tedious and impossible challenge? Yes, you’re right.

How about focusing just on three giant rocks? Sure. This isn’t the easiest feat. But, it’s certainly easier and more manageable than moving millions of pebbles.

Consider asking yourself, “What are the three things you have to accomplish today?” before getting overwhelmed. The activities you engage in should be ones that help you achieve your goals.

Whenever you identify these, mark them on your calendar. The reason? This will make it easier to establish boundaries. For example, if you have a doctor’s appointment after work, then that’s a top priority for the day. As such, that means you can’t work overtime.

Similarly, I’d also recommend that you also adjust your expectations. You may never become a Fortune 500 CEO, the next Jeff Bezos, or a better tennis player than Serena Williams. As long as you lead a fulfilling life that you love, that’s fine.

Leaving your perfectionism behind is also a good idea. You don’t need to create a masterpiece for every email or report.

3. Go beyond work-life balance.

“For years, work-life balance was the answer to having your cake and eating it too,” says Calendar co-founder John Hall. “Unfortunately, it’s a myth.”

“For starters, there will be times when work bleeds into our personal lives and vice versa,” adds Hall. “That could be putting out a fire or responding to an important email. Attempting to maintain this non-existent balance will only stress you out” leading to burnout.

Is there a better approach? Integrate as much as possible.

“Examples could be having your child file, sort, or organize your office or having a work call while taking your dog for a walk,” Hall states.

Additionally, he lists the following myths as needing to be dispelled;

It is important to compartmentalize your life. “You can’t evenly split up your time between work and life,” Hall explains. “Rather, you need to devote the right amount of time to your current priority.”
You can have it all. Unfortunately, I have bad news to share. It is inevitable that you will have to make some sacrifices in life.
Managing your time is the key. That’s not exactly true. The key is to manage your energy and focus.
More time will be available to you thanks to technology. Despite the fact that these can be valuable, not everything in life can be automated. Also, in some cases, productivity tools can make you less productive.
It’s the most important thing to employees. Flexibility is important. But meaningful work, recognition, and empathy are even more important.
Early birds catch the worm. “Unless you’re a morning bird, don’t fight against your circadian rhythms.”
During off-hours, you never work. On some days, you will have to work 12 hours. On the flip side, there will be some workdays that will only last four hours.
You’ll be happier if you work less. “Even if you worked a 20-hour week, would you be happy if you spend the majority of your time just watching Netflix?” asks Hall.
You need to schedule everything. “Outside of your essential tasks and appointments, you can leave some free space so that you have a little wiggle room.”

4. Identify your non-negotiables.

“Most every work decision we make involves consequences and compromises,” writes Jayne Hardy in Making Space: How to Live Happier by Setting Boundaries That Work for You. “If we’re asked to work overtime, there’s a trade-off that occurs somewhere else because we can’t be in two places at the same time.” Many of us don’t realize we’re making this sacrifice.

“It’s helpful to have a nonnegotiables list, pre-written when we have the time and space to weigh up the implications of the choices that we might make where work is concerned,” adds Hardy. “If we’re saying yes to overtime, what are we saying ‘no’ to? Or even, what are we saying ‘yes’ to?”

Working overtime, for example, is only acceptable if you need to make a down payment for a home or launch a new product. You could put your family first, such as never missing a birthday or caring for an ill family member. Another option is to take a good lunch break so you can decompress and reenergize.

“Our non-negotiables could be about methods of communication,” asserts Hardy. “Perhaps we don’t want to be contacted by our work colleagues via WhatsApp, text message, or social media because we prefer to use those with our close friends and family.”

“Creating a list of nonnegotiables helps us uncover what’s important to us,” she continues. And, “from them, we can create, communicate and negotiate boundaries to support and shield our priorities.”

5. Clearly define your availability.

Your coworkers should know when you’re working, taking calls, and off-limits.

How? Well, you could share your calendar with them. Often, this simply involves sending them a link to your online calendar. Once they have access to this, they can see when you’re available.

Of course, you don’t want to share personal too much information. Thankfully, you can customize your calendar so that some entries can be kept private.

At the same time, non-work activities should be scheduled on your calendar in order to make them appear more official. And overall, a shared calendar can be especially helpful if you share it with coworkers or family members who can provide support.

Enter “busy” entries in your calendar for the following:

Work breaks
Focused work without distractions
Family time
Vacations days

6. Purposefully overestimate.

When estimating the duration of a task or project, add a little buffer time. It’s a simple way to prevent going over hours.

For instance, let’s say that at 3 p.m., you dive into your final priority of the day. You believed that it would take under two hours, meaning you can leave by 5 p.m. Unfortunately, it’s closer to 3 hours, meaning you’re working overtime. If you had overestimated the length of this task, you could have either started it earlier in the day or waited until tomorrow.

7. Ask for help.

“Stop trying to do everything yourself. It’s impossible, advises Choncé Maddox in another Calendar article. “This is why at most jobs, there are teams.” Be realistic with your supervisor about your capacity and ask your team for support.

“If you’re self-employed, consider hiring a virtual assistant or someone who can take a time-consuming task off your plate,” Choncé Maddox adds. “I know this will require some money, but it’s worth it if it allows you to be more productive and build your business.” If you want your business to grow, don’t hesitate to invest in it. In addition, you’ll avoid some of the health effects caused by overworking.

8. Share your needs.

Chris Edmonds, founder, and CEO of The Purposeful Culture Group, recommends speaking with your manager after figuring out what you need for your position and life to be successful and fulfilling. After all, there is no substitute for communication.

“You may have one idea of what your job responsibilities are, and your boss may have another,” Kathy Caprino, author of The Most Powerful You: 7 Bravery-Boosting Paths to Career Bliss, said. “If you stop doing some tasks because you feel they’re outside your scope, it could look like you’re slacking if your manager thinks those are part of your job,” Caprino added.

“Even running my own team, if I suddenly stopped doing work that everyone assumes I’d be doing, there would be trouble, and things would fall through the cracks. In order to get fairly compensated, tell your manager about your job performance and what you’ve accomplished,” she advised.

9. When you leave work, leave work.

“I’ll admit that I’m just as guilty as anyone else when it comes to answering work emails at all hours of the day,” says bestselling author James Clear. “That said, on the evenings when I’ve ignored my inbox, I’ve noticed something: nothing changes.”

“When the work day starts, I still have things to do and people to respond to,” he explains. “The additional time the night before doesn’t make the next day any easier.”

“Give your email a rest for a night or two and see if work is any different the next day, “Clear advises. “Your time outside of the office should be spent on you and the people you care about, not in your inbox.”

10. Let go of the guilt.

Do you clock out while everyone else is still at the office or online? You shouldn’t feel bad, says Psychologist Adam Borland, PsyD.

“There tends to be feelings of guilt,” he says. “Remember in order to be the best wife or husband, parent or child, sister or brother, you need to take care of yourself.”

“In our society, it’s almost like a badge of honor to say, ‘I worked this much on this little amount of sleep,’” says Dr. Borland. “We need to adjust that type of mindset.”

The Role of Leaders

Business leaders and owners can also take practical measures to help their employees make healthier schedules — even though understaffing and client pressure won’t go away. When you do, your team won’t just be more productive, you’ll increase your chances of retaining them.

Make sure breaks are assigned.

It is possible for employers to designate lunch breaks for their employees and use employee monitoring software to make sure they are taken.

Executives can also use these tools to identify team members who should be encouraged to take time off by tracking how much each member is working.

Don’t burden your team with unplanned work.

“Unplanned work is similar to packing your travel suitcase without conscience,” states John Hall in a previous Calendar article. “You’ll never be able to fit your items properly if you randomly throw in stuff.” If you want everything to fit properly, arrange it carefully so that every corner is utilized.

Employees should not be stressed by unplanned work, especially by managers. Employees can be overwhelmed by last-minute tasks and shifting priorities.

Reduce meetings.

It may be a good idea for managers to limit the number of meetings they schedule for their employees. Employees can be less distracted if only necessary meetings are held, or if certain meetings are combined.

As a result, they can spend more time crossing off items from their to-do lists during their working hours. And, more importantly, at the end of their shift, they can feel confident that they have completed their work for the day.

Procedures and expectations should be reevaluated.

Due to the expectations placed on them and the procedures they must follow, employees may work longer hours. When companies evaluate duties and processes, they may discover inefficiencies. And, if corrected, would reduce workloads and improve performance.

The workplace can be reorganized, roles redefined, and protocols implemented to ensure employees don’t work more than 40 hours a week in a healthy environment. People’s work hours need not reflect their accomplishments; some staffers are capable of completing a robust workload in less time simply because they are more efficient.

Offer flexible working arrangements.

“People don’t want a full, nine-to-five day of meetings,” Brian Elliott, executive leader of the Future Forum, tells Fortune. “They want the flexibility to turn off notifications when it’s right for them. Maybe for caregivers, it’s the flexibility to log off from 3 p.m. to 8 p.m., and then come back and do some heads-down work after the kids are in bed.”

In fact, knowledge workers prefer flexible hours to hybrid work by an overwhelming 95%. ‌

There are several types of flexible work arrangements, including:

Remote work. ‌During the COVID-19 pandemic, working from home has become a necessity for most office workers rather than an optional perk.
Flextime. Flexibility in work arrangements allows employees to organize their days or weeks as they see fit. ‌Rarely does it happen, however. ‌Most flexible work arrangements require employees to work a certain number of hours each day. ‌In spite of this, they have the option of choosing their own start and stop times — within certain limits.
Compressed workweek. This arrangement requires employees to work fewer than five days a week on average. ‌In compressed workweeks, employees work four 10-hour days rather than‌ ‌five‌ ‌eight-hour‌ ‌days.
Job-sharing. ‌Shared jobs are held by two permanent employees. ‌A worker’s salary and benefits may be prorated according to how much of the job he or she shares. An effective job-sharing arrangement requires both employees to be qualified for the job and able to function well together.
Less than 40 hours. ‌A limited work schedule is suitable for employees who wish to limit their working hours. The average workweek lasts between 20 and 29 hours. There are times, however, when employees can choose which days to work and how long to work.

Don’t skimp on healthcare.

Wellness should be a priority for both in-person and remote employees. Employee assistance programs can provide workers with services that will improve their personal and professional lives by providing them with benefits that boost their physical and mental health. As a bonus, these perks can increase employee retention.

Enforce “off” hours.

In order to allow workers to disconnect, employers must let them know it’s okay. It is even possible for businesses to disable email access during nighttime hours and on approved holidays. In order to achieve a healthier work-life balance, workers should be encouraged to take a break after their shift is completed.

Let’s Talk About Quiet Quitting was originally published on Calendar.com on Sept. 21, 2022, by Deanna Ritchie. Featured Image: Sound On; Pexels.com. Thank you!

Entrepreneurship Takes Balancing Your Work, Life, and Parenting

By John Rampton | Business Tips, Time Management | No Comments

For most of us, there’s nothing more meaningful than family and business in life. But, unfortunately, both require a lot from a person. And as a result, it can be challenging to balance them.

Unfortunately, life doesn’t come with a manual for being a working parent. And this is especially true for “parentrepreneurs.”

As an entrepreneur, you’re primarily focused on venturing into new opportunities, drafting working strategies, and achieving results. The reasons you do this are self-improvement, portfolio expansion, and monetary gain.

Adding family to the mix can make things a bit tricky. Since now you’re also responsible for your family, your work rate and results must improve. In addition, as your business grows, you’ll have to divide and share your attention between it and your expanding obligations. Understandably, this can be tough.

The good news? No matter where you are in your entrepreneurial and family journey, there are ways to balance your work, life, and parenting.

1. Develop a routine.

The importance of spending time together with family cannot be overstated. But, if our precious time is wasted, we can feel stressed, frustrated, and burned out. That’s why it’s vital for parent entrepreneurs to be mindful of their time management. And implementing a daily routine that fits your family’s and business’s needs can do just that. Why? Because this provides structure.

In addition to keeping you organized and productive, a routine makes your day more predictable, which saves you time and energy. For both business and personal tasks, assign a specific amount of time, and embrace flexibility because things may not go as planned.

Among the helpful routines you can implement immediately are:

First, prepare your to-do list each night for the next day.
Check and respond to emails at a set time each day. As an example, at 9 am and 6 pm.
Finally, get your meal prep on.
Work around your children’s schedules. For instance, set your working hours when they’re in school.

2. Set priorities.

Lola Wright, founder of LolaWright.com and coach at LolaWright.com, says most people overcommit to their priorities. Eventually, feelings of inadequacy can be associated with this overcommitment.

“Know what your true priorities are, and don’t compromise on them,” Wright said. “This is the most important thing you can do for yourself, your business, and your family.”

What’s more, any project that is not your top priority should be delegated.

“Outsource the low-priority work to somebody who has that time to spend helping you with a business,” said William Gaunitz, certified trichologist and founder of Advanced Trichology.

In addition, Cheri Reid, owner, and operator of Huntington Learning Center in Skokie, Illinois, said there would be times when your attention will be split between your business and your family.

“Don’t be too hard on yourself,” Reid added. “Priorities will ebb and flow.”

3. Live by your calendar.

“If it doesn’t exist on my calendar, it’s not real,” said Shark Tank’s Robert Herjavec. Sound advice. The question is, though, what should be included in your calendar?

In my calendar, I reserve time for networking, learning, and relaxing, as well as date-specific appointments. However, I schedule my obligations before all of that. These include vacations, school functions, and doctor’s appointments.

“Plan as much as you can a year in advance and stick to it,” suggested Herjavec. For him, that means booking his calendar a year in advance. To do that, he sat down with their school counselor and assistant and went over “each” holiday and event they had off.

“Because of that, I never missed a swim meet. I never missed a school play. I never missed anything,” Herjavec said. “I’d fly from L.A. back to Toronto to be with my kids for one day. That’s the great thing about having your own business — the freedom to control your schedule and do what you want with it.”

Of course, not everyone has a chance to personally meet with their kid’s teachers, counselors, or coaches. However, even without a year’s notice, you still have plenty of time to add key dates to your calendar. Examples could be the first day of school or when they have games or recitals. Your kids may even have their own digital calendar. If so, sync their calendar with yours to prevent calendar conflicts.

4. Establish boundaries and follow through on your commitments.

Get into the habit of putting clear time limits in place. That means defining when you are available and when you are not available is what you do in this section. You can also teach your children this valuable lesson.

Unless it’s an emergency, no one should disturb you when you are unavailable. This is your time to focus on your business.

On the flip side, being available to your children, however, means being fully present for them without any distractions. The only thing that matters here is you and them. Everything else can wait.

5. Don’t go it alone.

Starting a business requires a village — just as raising a child does. After all, business success is never the result of one person working alone. I mean, for every Steve Jobs, there’s a Steve Wozniak beside them.

The reason? You literally can’t do everything on your own. Whether that’s because of time restraints or the skills, you don’t possess. As a parent, that’s doubly true.

Despite this, learning to let go of control is one of the hardest things for entrepreneurs. Even though delegating tasks to someone else may be necessary, it can feel uncomfortable when you build your startup from scratch.

You might want to consider hiring a virtual assistant to handle mundane tasks in your business. Depending on your needs, they can be very affordable. And, as your business grows, you’ll have more team members to help lighten your workload.

You’ll spend more time with your family if you delegate more and work less. As a result, you can focus more on taking your business to the next level and the bigger picture.

The same holds true for home life: you can’t do everything. As a family, that means planning and managing time efficiently and building supportive relationships. So, let’s say that you’re working from home, but need a couple of hours to focus on work. Ask a parent, sibling, or neighbor if they can watch the kids. Or, maybe find someone through sites like Care.com or Sittercity.

6. Before you enter the door, stop.

“Parentprenuers need to get ready to be a parent before they open their front doors and walk inside,” says Leila Bulling Towne, The Bulling Towne Group, LLC. “Sure, you can turn off your phone and put away your laptop, yet changing your mindset is key.”

Once you cross the threshold, the role of entrepreneur changes when you become a parent, adds Leila. Make sure you put away your work baggage before dinner and before bedtime so you can be fully present.

7. Bring your family along on the journey.

Obviously, you cannot hire your children full-time. You could, however, ask your children for help after school or when they’re home on in-service days. If the kids aren’t around, maybe you should delegate some tasks to your partner.

As well as giving you more family time, this teaches your children values that will make them stand out. Responsibility, teamwork, and problem-solving are all part of these skills.

In the past few years, I have followed Sherrie Campbell, a psychologist specializing in raising children. Campbell’s advice is straightforward and easy to understand. As Sherrie suggests, we can teach children about life to be successful by teaching them these seven values. As far as children are concerned, we all need actionable, doable information.

8. You can compromise, but not on self-care.

It does not matter whether you start a business or have a baby, your sleep schedule will be disrupted, and your hobbies will be neglected. Identify the areas you are not willing to cut out of your routine and determine how much you can compromise.

It’s essential to draw a clear line when it comes to moments of particular significance. The simple things, such as tucking your children into bed, reading a story, or watching a recital or basketball game, cannot be replaced. At the same time, it’s also essential to take care of yourself, whether by running every night or relaxing with a few minutes of meditation. As such, you should block out time in your calendar for self-care like you would for a dentist or investor appointment.

9. Disconnect during family time.

“There’s no experience that can compare to bonding with your kids,” states Choncé Maddox. “However, family time becomes less enjoyable when you or your spouse are glued to your work while everyone is trying to spend quality time together.”

“I know it can be tempting to check your email when you’re watching a family movie,” Choncé adds. “Trust me when I say that they’ll notice how connected you are to your devices rather than them.”

Children pick up on everything, even when they are small. “When my son has basketball practice, I’ve felt tempted to bring my laptop and catch up on work,” she continues. “However, sometimes I’ve noticed he looks over at me to see if I’m watching him, especially when he makes a shot.”

“That made me realize that I didn’t want him to remember mom always on her laptop or phone.” As a result, I work very efficiently during my time so that I can disconnect when needed.

10. It’s okay to accept what can’t be changed.

Whether raising kids or running a business, it’s never easy. They’re probably both of your biggest challenges in life.

There’s always a fine line between finding the right balance between both on even a “regular” day. Moreover, that doesn’t account for extenuating circumstances such as a sick child or workplace disaster.

In both areas, learning to take setbacks in stride is key.

It’s common for entrepreneurs who raise families to feel like they’ve failed at both due to stress, falling prey to the games their brains play when things get tough.

Even for ambitious overachievers, admitting family involvement is hard, but letting go of perfection is crucial. In short, there is no perfect parent, just as there is no perfect entrepreneur.

Certainly, crises will arise, and there may be times when you don’t feel you’re doing your best. However, looking at things from a broader perspective will show you that you aren’t actually in that bad of a shape.

In life, stumbles are inevitable. And once you accept that fact, you can focus on what matters most, whether it is playing with your kids or thinking of your next product.

Image Credit: Anastasia Shuraeva; Pexels; Thank you!

Entrepreneurship Takes Balancing Your Work, Life, and Parenting was originally published on Calendar by John Rampton.

Increase Your Energy for a Happier Work-Life Balance

By John Rampton | Knowledge Base | No Comments

Increase Your Energy for a Happier Life Balance

It wasn’t all that long ago that the term “work-life balance” was all the rage. But, how exactly did the business world view the concept?

For many, it’s recognizing that an employee’s work experience is only one aspect of their lives? The other consisted of family, friends, hobbies, and overall health. The objective of work-life balance is to ensure that work doesn’t interfere with life outside of work too much. When this goal is met, employees will be happier and more productive.

“Work-life balance” may seem like a relatively new concept, but it first became popular during the 1970s and 1980s. It was actually stressed by baby boomers who attempted to achieve a balance between work, family, and other areas of their lives. The changing experiences of generational groups, however, have led HR leaders to reassess the term. Generation X, according to Forbes, has placed a high emphasis on achieving a balance between work and family. It also uses PTO to focus on family life and non-work activities.

But, as millennials have entered the workforce with gusto, Forbes adds that “they are more interested in finding a career path that will support their’ lifestyle,’ which in this context means their life outside of work.” In other words, younger age groups have focused on pursuing jobs and employers that support the lifestyle they desire. Rather than securing a job and then creating a life around its hours, income, and other aspects, this approach inverts the conventional approach more associated with Boomers.

As a consequence, concepts like “work-life integration” have become increasingly popular. But, maybe we’re overthinking this. “Rather, we simply must manage our energy,” asserts Gila Vadnai-Tolub for McKinsey.

“We must learn critical skills to balance our energy levels to ensure we alternate high-performance periods with resourcing times,” adds Vadnai-Tolub. “Athletes do this by alternating training with resourcing activities, and we must do the same via activities that give us energy.”

The Primary Types of Energy

“There are four primary types of energy: physical, mental, emotional, and spiritual,” states Vadnai-Tolu.

Physical energy. Most of us are familiar with this type. Generally speaking, it provides us with an indication of how tired we feel and how well our bodies feel. It’s for this reason that we understand we need to walk occasionally. However, it is not only long-term fitness plans that matter, but also daily refreshment moments.
Mental energy. This is often obtained from tasks that require analytical and cognitive abilities. For example, you may be physically fine but mentally exhausted after spending a long time concentrating. Each of us has specific mental tasks that drain or lift us.
Emotional energy. To achieve this, one must have connections with others – from giving and receiving love to helping a friend or colleague deal with a problem. Consequently, negative emotions such as fear, frustration, and anger drain energy and damage performance, she says.
Spiritual energy. When we do something we love, something that speaks to our spirit, we receive wisdom, compassion, integrity, joy, love, creativity, or peace as a result. For instance, it’s a common experience to become mentally and physically tired while working on a project. Nevertheless, we’re able to keep going because it is something of fundamental importance.

Being aware of these can help you better manage your energy throughout the day. For example, when you recognize that you’re physically or mentally zapped, you would take a break to recharge.

What’s more, you can find ways to give yourself an energy boost. For example, let’s say that you’re frustrated with how long a project has taken you to complete. Reminding yourself of the meaning behind your work or collaborating with a supportive college could reduce those negative feelings and give you a jot.

Why It’s Important to Manage Your Energy

You may be thinking that managing your energy isn’t all that big of a deal. After all, you can just brew a pot of coffee to wake yourself up. While that might give you a temporary boost to wrap up a tedious task, truly managing your energy has the following benefits, according to Karen Kallie R.N., M.A.C.P;

Accelerated change. Working energetically gets at the root of problems, makes them easier to resolve, and empowers you to provide positive, quick, and practical solutions, really a change from within.
Diminished resistance. Often, our attempts to change are stymied by the struggle, thereby impeding the flow of change. Energy work can aid in eliminating that struggle. When using energy, we can experience ease and grace instead of force and willpower.
The discipline of the mind. A more focused mind helps us channel our energy more efficiently towards our goals and fulfill our desires.
Enhanced clarity. As a result of eliminating emotional turmoil, negative attitudes, and exhausting thought patterns, one can perceive reality more clearly, oneself and others.
Improved intuition, creativity, and spiritual experience. By strengthening and removing old memories, beliefs, and maladaptive patterns from the overall energy system, the entire system functions better, enabling higher levels of function to expand.
Clearing energy blocks from our systems creates an opening for positive growth. To prevent ourselves from getting sucked into repetitive cycles filled with what we do not want, we create more of what we want in life. When our minds and bodies are relaxed, we become more open to allowing greater flow, which also helps us to quiet our ego and recognize other energies.

How you Can Increase Your Energy for Happier and More Balance Life

Establish fixed schedules for work.

When will your workday begin and end? Ideally, this should be based around when you’re most productive, aka your biological prime time. While not always possible, when you can establish a work schedule, you can avoid energy-depleting distractions, like emails or office visitors.

“Use technology to your advantage by using the various apps and digital reminders that make it more difficult for you to break your own rules and access things outside of work time,” advises Dr. Beurkens. “Although technology can feel like it’s taking over our lives and infringing on our work-life balance, we can actually use it to our benefit in helping us stick to the boundaries we know are healthy for us.” For example, you may choose to set time limits, turn off your active status, or even set up an auto-responder to let others know you won’t respond outside your regular working hours.

You should also share your calendar with others. Of course, this doesn’t have to be everyone on your contact list. But, letting your co-workers or family members know when you’re on and off the clock prevents work-life lines from getting blurred.

Eat, drink, and be merry.

No, this isn’t a DMB plug. But, if “Tripping Billies” lifts your mood and energy, then go for it. So, instead, this covers the basics of increasing your energy.

You are what you eat.

With the proper diet, you can keep your body healthy, feel energized, and stay optimistic. Plus, healthy food can be tasty. And, personally, I enjoy learning and preparing new recipes.

Additionally, cooking healthy doesn’t have to be a time-consuming endeavor if you try the following;

Get your hands on a cookbook featuring quick and tasty dishes, or look for health-conscious recipes online.
Take advantage of ready-to-eat fruits and vegetables.
You’ll find it easier to resist the temptation to order a pizza f you prepare a weekly menu and freeze meals in advance.

But, what exactly should you eat? As per the Dietary Guidelines for Americans, an optimal energy diet should include fruits, vegetables, lean protein, low-fat dairy products, and whole grains.

You should also consume various foods from various food groups to get the proper nutrients to help you stay energized throughout the day. You should eat fresh or frozen fruits and vegetables, especially dark, leafy vegetables, such as carrots and sweet potatoes, which are high in nutrients. For healthy protein options, fish and legumes are available in a variety of forms. In addition, eat three servings of whole-grain cereal, bread, rice, or pasta each day.

Stay hydrated.

Another benefit of eating healthy? You may be consuming water-rich fruits and vegetables, like tomatoes, oranges, and strawberries. That’s a simple way to ensure that you stay hydrated throughout the day.

In addition to water, green tea, Yerba maté, and coffee are also drinks that can stimulate energy. Just be careful not to overdo it with the caffeine. When the body withdraws from caffeine after consuming too much coffee, as an example, it can result in energy loss.

Also, it’s alright to have the occasional alcoholic beverage. “Moderate drinking seems to be good for the heart and circulatory system, and probably protects against type 2 diabetes and gallstones,” states the Harvard School of Public Health.

Promote happiness and creativity.

Having a positive attitude toward life enables you to tackle your tasks more effectively. Alternatively, stress can be exhausting and negatively affect your health. In addition, research shows stress can hinder creativity.

You can relieve stress by taking care of yourself and choosing creative outlets that you enjoy;

Each week, dedicate some time to de-stressing and relaxing.
If possible, enjoy some quiet time in the morning.
Consider learning a new hobby or taking art classes if you’ve always wanted to take one.
Decrease your exposure to negativity, like avoiding news overdose or hanging out with toxic people.
Practice gratitude and do something meaningful daily.
Enjoy everyday tasks. Some ideas would be making an ethnic meal for dinner, singing in the shower, learning a language during your commute, or gamification at work.
Take walks outside — without your phone.
Find ways to laugh, like watching funny videos or playing with your dog.

Get your body moving.

Feeling lethargic by the middle of the day? Have you ever felt exhausted by simple everyday tasks, such as grocery shopping or chores around the house?

According to the Physical Activity Guidelines for Americans, getting 150 minutes of physical activity each week can add to your energy instead of taking it away. Why? When you exercise, you relieve stress and tension, strengthen your muscles, and boost your endurance, which improves your ability to perform other physical activities more efficiently.

Restrict your sleep.

“If you think you may be sleep-deprived, try getting less sleep,” states Harvard Health Publishing. “This advice may sound odd, but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.”

Sleeping with this process facilitates easier sleep and results in a more restful night’s sleep. And, here’s how you can do it;

During the day, do not nap. If you do, keep it short and sweet, preferably under 20-minutes.
Try going to bed a little later the first night and getting four hours of sleep.
If you feel you slept well during the previous four hours, you may want to add another 15–30 minutes of sleep the following night.
Continue to add little by little, as long as you are sleeping soundly on successive nights.

Enter the dream world.

“Dreams play a crucial role in some of our most important emotional and cognitive systems, helping us form memories, solve problems and maintain our psychological health,” writes Alice Robb, in “Why We Dream.” Dreaming has the power to make us fitter, happier, and smarter.

However, how can we harness the power of dreams?

Just remembering can be a huge help to keep your dreams alive. “Reminding yourself of your intention as you fall asleep can yield a bounty of memories in the morning,” Robb writes.

A dream journal, she suggests, should also be kept nearby. Then, upon waking, pause for a few seconds before writing down what you dreamed.

While dreams often affect us automatically, Robb argues that they are amplified when we experience them directly.

It’s possible to improve the quality of our sleep in subtle ways as well, such as avoiding alcohol close to bedtime, exercising regularly, waking up naturally, and limiting screen time. You can also stay in deep sleep mode by meditating before bed and keeping your room cold (between 60 and 68 degrees).

And, we should treat dreams “like the real and profound experiences they are,” Robb writes. “Let’s give them their rightful place in the world.”

Overcome negative bias with work-life balance.

“The negative bias is our tendency not only to register negative stimuli more readily but also to dwell on these events,” explains Kendra Cherry for Verywell Mind. “Also known as positive-negative asymmetry, this negativity bias means that we feel the sting of a rebuke more powerfully than we feel the joy of praise.”

For example, on the way to work, you get into a spat with your significant other. You then dwell on this for the entire day. Consequently, you get short with your co-workers, make poor decisions, or can’t focus on the task at hand.

Our ancient ancestors had to pay “attention to bad, dangerous, and negative threats in the world was literally a matter of life and death,” adds Cherry. “Those who were more attuned to danger and who paid more attention to the bad things around them were more likely to survive.” Today, however, this can strain relationships, harm your reputation, and make it difficult to be optimistic.

The good news? You can overcome the negative bias by;

Stop the negative self-talk. Instead of dwelling on past mistakes, you cannot change; consider what you have learned and what you will apply to the future.
Reframe the situation. Find a way to reframe the events in a more positive light when you interpret something negatively.
Establish new patterns. If you find yourself dwelling on negative things, try to distract yourself with an uplifting activity like listening to uplifting music or going for a walk.
Savior positive moments. Take a moment to appreciate the good things that happen in your life. Think about the wonderful feelings the memory evokes several times in your head.

Make work a series of sprints.

Unable to think clearly? You’re overloaded and have the fragmented attention of a distracted person. So how can you remedy this? Sprint into your most essential tasks selectively.

This idea comes from engagement consultant Tony Schwartz. In the New York Times, Schwartz argues that since quality work helps you concentrate, and you can only focus for a short time, you should be aware of how and when you focus on doing your best work.

“… it’s better to work highly focused for short periods of time, with breaks in between, than to be partially focused for long periods of time. Think of it as a sprint, rather than a marathon. You can push yourself to your limits for short periods of time, so long as you have a clear stopping point. And after a rest, you can sprint again.”

That last night is crucial. As a renewable resource, your mental energy does not replenish on its own. You must be responsible for maintaining it. FYI, using your phone isn’t “taking a break,” either. Instead, go for a stroll, daydream, or talk to a colleague,

Take the day off for work-life balance.

Do you have unused vacation time from your job? If so, make sure to take use them up!

The benefit of taking days off regularly is that stress can be reduced, and burnout can be avoided. This will give you a chance to clear your head, reflect, and recharge. It may even be beneficial to take a mental health day where you do nothing except cater to your health and wellbeing — even if it’s just spending the day reading in your PJs.

Reach out for help.

As opposed to neglecting or suppressing negative thoughts or memories, address them by talking to someone. By expressing your feelings out loud to an understanding person, you’ll be able to release what’s unspoken. What’s more, the other party, whether it’s your spouse, co-worker, mentor, or therapist, can help you develop solutions to your problems.

Image credit: Anna Tarazevich; Pexels; Thank you!

Should You Bring Work On Your Vacation?

By Hunter Meine | Time Management | No Comments

Summertime is a popular time for vacation-goers. Sometimes when I’m headed on vacation with friends, it’s easier to get off work at other times during the year. But when you want to head out of town with the kids, summer is the best time because they are out of school for the next few months.

Parents still have to take time off work, which can be a bit of a logistical problem at times. For this reason, many working parents debate on whether or not they should take some work with them on vacation.

The obvious answer to some might be no, that ruins the point of a vacation. However, there is some merit to taking a little work with you on a trip if you play your cards right. This article will dissect both the pros and cons of such a decision for your upcoming family trip:

Why You Should Take Work on Vacation

There are some scenarios when bringing work on vacation with you can actually be a good idea. For those who really struggle with the stress of taking off work, bringing a few assignments along may provide an ideal balance:

Take More Time Off

When you take work on the road, you might be able to squeeze in some more time off. In addition, the ability to take on a few tasks and assignments even when you’re out of the office means that you’re not needed back as quickly, buying you some more vacation time.

Let’s say there’s a simple project that you need to get done by the end of the week. By picking up that task and taking it with you, you can fulfill an obligation with work without the need to show up at the office. In addition, with this project getting done, you can feel better about the time you’re spending away from the company.

Keep Up With Deadlines

What happens when you want to take a vacation, but you have some deadlines coming up? Trying to jam them all into your online calendar before your trip is extremely stressful and can really damage the quality of your work. On the other end of the spectrum, pushing all of your deadlines back until you get home from your trip can fill your entire vacation with dread.

Instead of trying to alter your schedule too much, just plan around your vacation to include a few deadlines throughout the duration of your trip. A deadline or two sprinkled into your online calendar won’t take up too much time and will help ease your concerns about missing work for an extended period.

Stay Fulfilled

There are a lot of people in the world that work hard every day. Sometimes people do extra work because they crave the sense of fulfillment they get from a job well done. Taking a week off to relax, however beneficial for them, can be a challenge when they’re not checking off boxes or turning in assignments.

If you’re one of these people that gets a little antsy without your work — taking a bit of work with you on vacation can provide the relief you want. Whether it’s the fulfillment you need, or something else, you don’t need to feel guilty about bringing along your diversion. You also don’t need to worry about kicking back.

This concept also applies to anyone trying to pursue some lofty goals this summer that are work-related. Completing some tasks even while on vacation helps ensure you stay on the right track toward completing the goals you set for yourself, like qualifying for a promotion or a pay raise.

Why You Shouldn’t Bring Your Work Along

While we applaud productivity here, oftentimes, a vacation needs to be just that. Trips are to explore the world, experience new things, and take a break from your daily stress and responsibilities. Bringing work along can end up being counterproductive in that sense. But you can slowly work toward the goal of working less and less on vacations until you hit your best compromise.

Lose Time With Family

When you’re on a family vacation, your highest priority should be spending quality time with your loved ones. Nothing should get in the way of that, especially not work. So what’s the point of even taking a trip with your family if you’re not going to be participating in the trip with them?

If you plan to bring work with you on a trip, use your online Calendar to make sure it doesn’t get in the way of quality time with family. Block off time, specifically very early morning or later at night when vacation activities aren’t scheduled, and people are in bed. In this way, you’re not missing out on the family fun. Correct scheduling is the way you can have the best of both worlds.

Builds Up Stress

Vacations are meant for relaxing. It’s a chance to forget about work and relish in a life free of worries. So why bring work into the mix when it can easily mess up that chemistry?

Of course, not bringing work with you might be the source of your stress. Stress can eat away at you, especially if you have just started your business or are a true entrepreneur.

Until things are set up in certain ways, maybe with a few more employees, it may only be you who can make the business running smoothly when while. You’re on vacation.

Whatever the case is for you — if you have a team, just make sure you set your team up right and only respond to emergencies as needed. Then, they’ll be able to do the heavy lifting while you take a much-needed break away from it all.

Increases Burnout

Taking a break from work is meant to reduce the risk of burnout. However, when burnout strikes, it strips you of motivation and drive, leading to a sharp decline in productivity and quality of work. This can be costly when it comes to staying in good standing with your current job.

If you truly feel like you need to take some time off to forget about work, make your number one priority. Let your company know that you need this time so you can return an invigorated and energized employee. If they start sending you calendar notifications for meetings and assignments, let it be known that you plan to decline every single one of them until you return.

In the end, it’s up to you whether or not you bring work with you on vacation. Consider what you hope to accomplish and let the pros and cons help you make the right decision.

How Overworking Negatively Impacts Your Life and Productivity

By John Rampton | Time Management | No Comments

Have you ever wondered how overworking negatively impacts your life and productivity? Working hard is not an option for most Americans. It’s necessary if you want to put food on the table and accelerate your career. However, there is such a thing as working too hard.

We’re all guilty of it. Maybe a deadline is coming up fast or you just need to put in extra hours for the week. Every once and a while can easily turn into ever week and each weekend. Before you know it, a culture of overworking yourself has been established and can likely lead to repeated bouts of burnout.

Overworking is a problem for both employees, employers, and entrepreneurs. Working too hard routinely over a long period of time can lead to serious illness or even death. Researchers have found that overworking routinely makes you become significantly less productive. If employees are overwhelmed by their workload they will be less efficient at work. If you’re self-employed like me, you may feel tempted to work all the time.

How Overworking Negatively Impacts Your Life

Overworking leaves you with almost no time to think about what is going on in the rest of your life. Working too hard regularly can negatively affect your health, relationships, happiness, and overall quality of life.

When you are working longer hours regularly, then there is a good chance that you are not eating healthy which can lead to poor health. Some employees are so focused on their work until it becomes too much for them that they cannot cope with the stress anymore. As a result, work becomes joyless and a negative addiction.

Overworked employees are also probably not getting much exercise and taking enough breaks which can cause long-term mental and physical health problems.

Working too hard over an extended period of time could eventually lead to all manner of health problems such as depression, high levels of stress, high blood pressure, infertility, migraine, diabetes, allergies, heavy drinking, and impaired memory.

Overworking Impairs Your Sleep

Long working hours in the office or at home impairs your sleep. It can make you feel overwhelmed and result in extremely high levels of stress. Working longer hours regularly leads to tiredness, stress and depression – all of which can negatively impact your sleep.

You are more likely to become sick due to sleep deprivation caused by overworking. Lack of sleep over an extended period of time can cause many health risks such as heart disease, obesity, diabetes and impaired memory.

Overworking Often Leads to Mental and Physical Health Problems

Those who work longer hours all the time have a much higher risk of developing heart-related problems than those who do not work overtime. If you do not get enough time to recover between work sessions, your productivity will only continue to decline.

When you do not allow enough time for your mind and body, you are at increased risk of developing various mental and physical health problems.

Often, symptoms of mental and physical health problems caused by overworking are anxiety, anger/bad mood, depression, poor sleep, tension/migraine headaches, fatigue, lack of concentration, frustration and feeling stuck.

Those who work too hard have a much higher risk of heart-related problems than those who do not work too hard. There have been many cases of death as the consequences of working too hard. So do not let your work dominate your life.

Impacts of Overworking on Your Personal Life

Overworking means sacrificing your personal time to spend in the office, which means you are spending less time with your partner, children, family and friends. Your relationships with your family and friends need time to flourish. Most people I know say family is a priority to them. However, how they spend their time doesn’t demonstrate this.

Sure, we all have to work, but when you’re overworking it means you may not get evenings or weekends off to spend time with loves ones. This also goes for having the ability to slow down and take a vacation with family.

Overall, working long hours means you will be getting less quality time to spend with people who matter to you.

How Overworking Negatively Impacts Your Productivity

Working long hours per week for a short time can be beneficial for your business, but if you or your employees continue to work too hard, i.e., work 50-70 hours per week for months after months, then productivity will only continue to decrease.

Overworking is bad for your business, as it negatively affects your productivity. Many studies have found a correlation between overworking and less productivity. It leads to decreased productivity.

Numerous studies show that our productivity is higher when we are working 40 hours a week than when we are working 50 to 60 hours or more during a week.

Therefore, it is important to reduce your working hours in the workweek to enhance your productivity and the overall quality of work.

How to Stop Overworking…Seriously

So we now that we know how overworking negatively impacts your life and productivity, it’s time to talk about how you can stop this addictive habit.

Increase Your Income and Lower Your Expenses

Overworking often means less sleep and more mistakes but people’s main motivation for working extra hours is more money. We all need money to cover certain expenses and save. To avoid overworking and all the negative effects that come with it, purpose to increase your income over time. You can do this either through raises and promotions or by getting a higher paying job.

I know this sounds easier said than done, and it may take longer to increase your income. but it’s important to work at it. You may even be able to find something you can do on the side to earn more money with fewer hours.

I also recommend factoring in your budget and seeing how you can lower expenses. If you could increase your monthly income by $500 per month and decrease your expenses by $500, that’s $1,000 that you can add back to your pocket every month. This can eliminate the desire to overwork yourself.

Get Clear on Your Goals

I feel like a broken record sometimes when I keep saying this, but it’s a crucial step. As someone who said yes to everything for many years, I can attest to the fact that it can drain your time, energy, and ability to be productive long-term. There have been many times where I’ve taken on extra projects just out of the habit of saying yes all the time. It turned out the projects were not something I was interested in or felt good at and I dreaded the work.

To avoid making this same mistake, get clear on your goals and know where your expertise lies. If you know what type of work you prefer doing, stick with what you enjoy and are knowledgeable in. With a clear focus, you’ll know when to say yes and when to say no to certain projects or jobs.

Get Help

Stop trying to do everything yourself. It’s impossible. This is why at most jobs, there are teams. Lean on your team for support and be realistic with your supervisor about what you can handle.

If you’re self-employed, consider hiring a virtual assistant or someone who can take a time-consuming task off your plate. I know this will require some money, but it’s worth it if it allows you to be more productive and build your business. Don’t be afraid to invest in your business if you’re serious about growth. As an added bonus, you’ll avoid some of those effects that are directly tied to how overworking negatively impacts your health.

Summary: How Overworking Negatively Impacts Your Life and Productivity

Working too hard every now and then when it is necessary can be rewarding if you’re staying productive. But when you make a habit out of overworking, it is bad for your health and business. Overworking all the time leads to an unhealthy work-life balance which has severe, negative impacts on your life and productivity.

Focus on implementing these 3 steps to help you stop overworking so you can improve your work and your life all around.

How to Leave Work at Work

By John Rampton | Business Tips | No Comments

50 Top Productivity Quotes For Work and Life

As an entrepreneur, I’m always thinking about my business. Sometimes it’s just reflecting on what I’ve accomplished or the areas that need improvement. Usually, that’s not a problem. What is a dilemma, though, is allowing these thoughts to interfere with my personal life. One example would be — bringing stress home with me or not being 100 percent present with my downtime.

If you’re in the same situation, you’ve probably been told just simply to set boundaries. Setting boundaries sounds excellent on paper. But, in reality, that’s not always possible. The good news is that are effective ways to leave work at work.

Plan your ideal week.

Yankees legend Yogi Berra once said, “If you don’t know where you’re going, you’ll end up someplace else.” For me, that means planning in advance, like mapping out your week. The reason? It’s a simple way to prevent work and life from always being at odds with each other. More importantly, it provides structure so that you can establish boundaries while also remaining productive.

While everyone has their own way of planing out their ideal week, here are some pointers to steer in you in the right direction:

Get a head start. Use either Friday afternoons or the weekend to list your priorities and add them to your calendar.
Sketch out your ideal week by using time blocks. Take into consideration date-specific events and tasks, and know when you’re most productive.
Create theme days based on your energy. For example, if you have the most energy and focus on Tuesday, that’s when you should schedule deep work.
Establish fulfilling routines. These are the activities that help you relax and make you happy, such as meditating or family game night.
Limit your plans. Stop overcommitting yourself by focusing on your top five high-objectives for the week.
Be ruthless. Delegate or drop anything from your to-do-list that isn’t a priority. Get comfortable saying, “no.” And, learn how to block out distractions.

Have a ritual to transition from work to home.

To me, this is all about changing your mindset from “work” mode to “home” mode. It’s like if you’ve ever played a sport. You’re just not going to show-up without warming up or listening to music that gets you psyched. On the flip side, when you’re done, you need to cool down and get back to homeostasis.

You can do this on your commute home by listening to a podcast that interests you but isn’t work-related. Call a friend or family member — studies have found that this energizes you more than coffee. Think about what you’re grateful for. Or, do a crossword puzzle.

Some people also immediately change out of their work clothes into something more comfortable as soon as they get home. Others go to the gym after work. Just try a couple of daily rituals out and see what works best for you.

Go on a tech detox — without stressing yourself out.

Technology is a blessing and a curse. It allows us to work whenever, wherever, and keep our fingers on the pulse of our business at all times. However, that also means we’re expected to work more hours.

In fact, according to a RescueTime study, people work an hour or more outside regular hours on 89 days of the year. But that’s not really the issue. It’s the anticipatory stress of receiving work-related messages off-hours.

Researchers from Lehigh University, Virginia Tech, and Colorado State University found that we feel more stressed and exhausted from expecting emails after hours than actually responding to them.

“It’s not only that employees are spending a certain amount of extra time answering emails, but it’s that they feel they have to be ready to respond, and they don’t know what the request will be,” said Samantha Conroy, one of the study’s authors. “So if they’re having dinner with their family, and hear that ‘ding,’ they feel they have to turn their attention away from their family and answer the email.”

What’s the solution here? Well, you can realistically go on a tech detox by:

Adding breaks and designated tech-free times. For instance, not responding to emails when having dinner — you can check your messages after.
Blocking apps at certain times, like when you’re meditating after work.
Assigning tech-zones in your home.
Allowing yourself to get comfortable with boredom. If you’re standing in line at the grocery on a Sunday, don’t look at your phone.
Consider removing social media apps from your phone. Some people also uninstall communication tools like Slack from their personal devices.
Spending your downtime in places where electronic frowned upon.
Stop relying on technology as much. Instead of using your phone for your alarm, invest in an old-school alarm clock.

Have mental clarity.

Mental clarity, according to Elizabeth Grace Saunders in HBR, is knowing “what needs to get done, and when you will complete it.” The most prominent example would dedicate “a place where you write down the many tasks that you need to do.” It doesn’t matter if it’s “in a notebook, a task management app, a project management system, or in your calendar.” The idea here so “that you’re not lying in bed at night trying to remember everything on your mental to-do list.”

After you’ve created this list, you’ll need to “plan out your work.” Ideally, this would be scheduling time in your calendar for your priorities. Sounds obvious. But, “this planning reduces the anxiety that something will fall through the cracks or that you’ll miss a deadline,” writes Elizabeth.

“The final part of increasing your mental clarity is to have an end-of-workday wrap-up.” At the minimum, this includes reviewing “your daily to-do list and calendar to make sure that everything that absolutely must get done.” It also wouldn’t hurt to “do a quick scan of your email to ensure any urgent messages are attended to before you leave the office.”

When you decide to check your emails and messages is up to your discretion. Some people do the last check of the night right before they leave work, like within the final 30-minutes of the day. Others prefer to do this activity during the last hour or two.

Prioritize your social life.

I get it. Some days you come home, and you just want to veg out — or get back to work. But, neither are always the answer if you want to leave work at work. The answer? Socializing.

A study published in the Journal of Occupational and Environmental Medicine found that those who are more socially active are better able to recover from work strain and can sleep better at night.

To make socializing a priority, schedule social activities to your calendar. At the same time, you don’t want to overdo it. Sometimes you leave blank spaces in your schedule to allow for flexibility — like if you run unexpectedly into a friend.

Don’t hard crash your workday.

“Just as it’s never a good idea to hard crash your computer, you shouldn’t hard crash your day,” Michael “Dr. Woody” Woodward, Ph.D., organizational psychologist and author of The YOU Plan, told Forbes. “Closing out your day in an orderly and positive way is critical to making that clean psychological transition into the personal side of life.”

“Nobody likes that feeling of unfinished business hanging over their head while playing with the kids or dining with the family,” Woodward added. “So it’s important that you do what you can to make as clean a break as possible when walking out the office door.”

How should you wrap-up your workday? Well, here are some suggestions:

Evaluate your to-do-lists and review tomorrow’s schedule.
Check-in with your team to double-check deadlines and make sure everyone’s on the same page.
Tidy up and organize your workspace.
Tidy-up any loose ends like responding to an email.
Reflect on what you’ve accomplished.
Turn off your lights and equipment.
Commit to leaving stress behind at work.

Find ways to decompress.

Hopefully, if you’ve implemented a fulfilling routine, then you’re already finding healthy ways to relieve stress. Healthy examples of this are — meditating, exercising, and hanging out with friends and family. Other options are picking-up a hobby, learning something new, or engaging in a little self-care. You may even want to vent to someone who you trust — just don’t harp on what’s bothering you.

But, what if these examples are not enough to help you continue at your break-neck speeds? Well, establish a calm and therapeutic evening routine.

Jeffrey Brantley, M.D., and Wendy Millstine, NC., authors or Five Good Minutes in the Evening: 100 Mindful Practices to Help You Unwind from the Day & Make the Most of Your Night, also suggest:

Release nagging thoughts. If a work-related thought pops in your head, acknowledge it and name what you’re feeling. You can then tell this thought, “I hear you, but not now,” or “I release you.”
Unraveling like a thread. Use visualization to help you decompress, such as unwinding your thoughts like a spool of thread.
Surround yourself with humor. Watch a YouTube video, TV show, or movie that makes you laugh. Ask Google or Alexa to tell you a joke. Or, call someone who already makes you laugh.

How to Create Work Life Integration In Your Business

By Amanda Abella | Maintenance | No Comments

I often get asked about how I manage my own work-life balance. The answer is quite simple – I don’t believe in balance. It’s a myth. Instead, I focus on work-life integration and design my life and business accordingly.

Why I Prefer Work-Life Integration

The reason I don’t believe in work-life balance is that it implies you can give equal attention to all parts of your life. It also implies that all parts of your life are independent of each other. Anyone who lives in the 21^st century can tell you this simply isn’t true and trying to pursue it leads to even more stress. There will be stages in your life when one area takes up more time than another and vice versa. A more attainable goal is work-life integration – meaning your career and your personal life work together.

How to Create Work-Life Integration

If you run your own business, you have more control over your work and your personal time. After all, you are the boss. The key is to make sure you aren’t the worst boss you’ve ever had. Here are a few of the ways you can integrate your work and your life so that they complement each other instead of competing with one another.

Attend events.

I’m a big networker. I’m always at some event supporting another female business owner or friend, at a workshop or at a professional happy hour. In the past week, I’ve had three events due to the holiday season – and each of them helped them were fun and helped me advance my career. We tend to think that work is hard and that it’s separate from fun. The truth is the two can coexist. For example, I attended an event a colleague was putting on as a guest. We just so happen to discuss a potential brand collaboration in 2018 while we were there. Not to mention, I’ve met a lot of the people I have the privilege of calling friends through work events. I met my roommate at a blogger meetup. That same blogger meetup group has given me an award for the last two years which has led to brand sponsorships.

Use technology to create location independence.

I like to travel for the most part. This is made a lot easier by the fact that I can literally work from anywhere so long as I have an internet connection. Using technology to run my entire business has allowed for work-life integration. For instance, a family member surprised me with a cruise last year. While I didn’t work for most of the trip, I could check email from the solarium of the ship if I needed to.

Stop making yourself feel guilty.

I still sometimes make myself guilty for working on a weekend but taking a Tuesday afternoon off. The reality is we can make whatever kind of schedule we want for ourselves. Maybe I go out on a Wednesday night because of a festival and work Saturday. Just because my regularly employed friends don’t do that doesn’t mean it’s not acceptable.

Final Thoughts

For many of us, the entire point of starting a business was so that we would have more control over our time. By focusing on work-life integration instead of work-life balance, we can easily live life on our terms.

Originally published here.