Begin your day by stretching with your family and doing some physical activity together. 
All you need is 10 minutes. You’ve accomplished a two-for-one: physical activity and family time!

Workout Partners

Discuss with your boss his/her expectations of you in regards to your time and your position to foster a mutual and clear understanding of your role. 
Should your role involve evening/weekend hours, and tasks such as answering emails, working from home, or extra time needed for special projects, establish a strategy and discuss with your boss how to meet these expectations so you don’t feel overwhelmed and pulled between your family and your job.

Clarify Your Work Hours & Expectations

We all deal with a lot at work and at times might get irritated or annoyed. Remember you are a human being, not a robot, and thus it’s acceptable to have a buffer moment for these feelings. 
Take a deep breath, zone into your happy place that involves your family, think about how your energy can be used towards something else, and move on.

Buffer Moment

It’s common for colleagues to hang out after work. Say yes when your significant other and/or kids are also busy. This will balance things out more. 
There are times to have beers with colleagues, but there are also times to go home, relax, watch a movie, and simply have fun with your family.

Socializing At Work

Allocate the last half-hour of your day to do the following and leave the office at 5:30/6:00 p.m.:<ul><li>For two minutes, take deep breaths, in and out, looking away from your desk, feeling the moment of gratitude you felt in the morning. </li><li>Organize your emails based on what is to be reviewed, what requires follow-up, and what needs a response after your breakfast/snack/meal. </li><li>Write out your to-do list, priorities, goals, and key items for the next day.</li><li>Double-check that you have a water bottle and healthy desk snacks.</li></ul>

Winding Up The Day

At the dinner table, leave your phone and turn off the TV. 
Focus on your family, not on work, and use this as a time to bring all your energy, your aura, and your being in the moment with the people who support and believe in what you do, and love you for the ability to do what you do.

Phone And TV-Free Dinner

When you wake up in the morning, don’t jump out of bed for your workout immediately, or drag yourself to the washroom. Sit up straight, relax, and close your eyes. Say to yourself, “I am grateful for those who support me, believe in me, and are always there for me.” Say this with a deep breath in between each time you say it, for a full five minutes.
When you open your eyes and look at everything around you—keep that moment of gratitude with you, throughout your day, reminding yourself how you can’t wait to get home to your loving family.

Morning Gratitude

On your shared streaming service, make a playlist of your family’s favorite music. When you take a break at work or feel a negative moment getting the best of you, listen to that music, think about your family, and regain your focus. 
Music is a powerful voice and has the ability to affect our mindset. Your family playlist will energize you and improve your mood.

A Family Playlist

At least once a day, call or text your significant other or your kids and repeat Stevie Wonder: “I just called to say I love you, I just called to say how much I care.” 
Let your family know they are always in your thoughts. Even in the face of a big deadline or an important meeting, that moment will relax you and make your family smile!

Daily Phone Call

Keep a two-week work diary: try to track every fifteen minutes of your work time. After that, analyze for, and attack, any inefficiencies! This will import balance in your day and yield a well-deserved coffee break, a breath of fresh air, and time to make your daily family phone call!Does email control you and take you away from your priority list, and thus your work-life balance? Organizational skills are an important factor in how you balance your day, affecting your work-life balance. Get organized and get happy! You'll find that work-life balance sooner than you think.

Your Work Journal

Balancing a career and family is a common concern for most individuals. However, it's important to realize the smallest of changes can produce the strongest of impacts.

Workout Partners

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Mindful Workout

Joy in Movement

Sit for just two minutes