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Avoid Burnout With These 5 Science-Backed Tips to Have a Better Work-Life Balance

Stop multi-tasking

Wherever you are, be focused on what's in front of you.

When you're interrupted, it takes 15-20 minutes to get your focus back to it was before being distracted. If you're multi-tasking, you'll be less efficient and your long term memory will suffer.

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IDEA EXTRACTED FROM:

Avoid Burnout With These 5 Science-Backed Tips to Have a Better Work-Life Balance

Avoid Burnout With These 5 Science-Backed Tips to Have a Better Work-Life Balance

https://www.inc.com/jordan-scheltgen/avoid-burnout-with-these-5-science-backed-tips-to-have-a-better-work-life-balanc.html

inc.com

6

Key Ideas

Work-life balance

Define what a balanced life looks like to you before you can work towards a better work-life balance.

To define a work-life balance, write out the things that are important to you on a list and prioritise them. 

The majority of people will put friends and family as their number one, and then their health as number two.

Stop multi-tasking

Wherever you are, be focused on what's in front of you.

When you're interrupted, it takes 15-20 minutes to get your focus back to it was before being distracted. If you're multi-tasking, you'll be less efficient and your long term memory will suffer.

Connecting physical spaces with behaviors

We mentally tie certain physical areas to certain behaviors. If you associate your home with relaxation, why would you let something stressful like work infiltrate it? You're better off to stay at work and deepen the connection between productivity and your workspace.

Say NO more often

It's tough to say no: you'll want to naturally please your superior asking for a favor, and avoid the discomfort that comes with saying no to the request.

Knowing your priorities helps with this: Let your boss know that you have plans, but you have several other time slots where you'd love to be able to help out.

Exercise

Individuals who exercised regularly are more confident in handling the interaction of their work and home life and are less likely to be stressed at work.

Something as simple as a 30-minute walk can release endorphins, helping you battle stress throughout the rest of your day.

Set an alarm to go to bed

If you don't get enough sleep, you won't function at your best, causing you to spend longer amounts of time on tasks at work. 

One simple way to get around this is for you to set an alarm to go to bed, 30-minutes before you want to be asleep  -this will give you ample time to wrap up what you're doing, and get ready for bed.

SIMILAR ARTICLES & IDEAS:

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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Define balance for yourself

Balance looks different for everyone. It all depends upon what you value at any given time, what you want to achieve, and when you want to achieve it.

But thinking of your care...

What you say 'Yes' to

The wrong move is to say “yes” if you don’t have the available resources to do another task.

If it’s not a ‘hell yes,’ then it’s a ‘no.’ That means if it’s a “maybe,” then it’s a “no.”

Make conscientious choices

... about how you spend your time.  Others will come to value your time only if you value it first.

For example, be aware of the calendar invitations that you accept. If it’s from your boss or client, you probably have to go. But if it’s a group meeting that you could easily catch up on from one of your colleagues, decline.

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Boundaries Instead Of Balance

It’s fine to value stability, but since life isn’t still, putting balance on a pedestal is problematic.

Developing a boundary-setting practice will allow you to reconfigure how your&nb...

Boundaries Based on Your Priorities

When you learn to set boundaries based on your various priorities and obligations, you’ll feel in control and at liberty to make decisions that work for you and the kind of life you want to lead — not the kind of life you’re supposed to lead.

Your Boundaries With Others

By sharing some details of your boundary practice with the people in your life, you give them an opportunity to support your goals instead of constantly tempting you with invitations that threaten to step on the lines you’ve drawn.

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