Last week we finished the last five steps in creating greater balance at work, these being:
4. Focus on one thing at a time
5. Delegate where possible
6. Take breaks and eat lunch
7. Avoid procrastinating
8. Don’t define yourself by your job performance or status
This week we begin looking at the eleven steps to finding greater balance at home, including not checking work emails and scheduling in one thing to look forward to each day.
The Eleven Steps To Find Balance At Home
Step One: Don’t check emails after your contracted hours
As I mentioned earlier in this series I have ensured that I have not calibrated my phone to receive work emails. I know all too well that if I had this facility on my phone my personal life would suffer. If you can already access work emails out of hours make absolutely sure you no longer look at them out of hours – there is nothing that cannot wait until the next morning!
Step Two: Exercise
Exercise has not only been proven to improve the health of our hearts and reduce the likelihood of heart disease but it also helps to prevent osteoporosis – a debilitating disease which depletes bone density and can lead to frequent bone fractures in later life. It has been shown to reduce obesity, reduce the likelihood of diabetes, increase our libido’s, promoting a sexually healthy lifestyle and even and lengthens our life span. Should you need further convincing exercise also helps reduce insomnia, improving our sleep quality, which in turn makes us more emotionally resilient to life’s ups and downs.
But the benefits to exercise are more far reaching than just helping to increase our physical health – exercise has been proven to improve our mental and emotional health too! Exercise improves our reasoning ability and memory function and has been shown to reduce the stress hormone Cortisol – proving that through regular exercise we can lower our stress levels. In addition, the endorphin’s exercise releases gives us a considerable positive emotional boost, providing us with an invaluable sense of well being.
Step Three: Have your five a day
Good nutrition boosts memory, performance and energy, so ensure you are getting enough vegetables and fruit throughout the day – your performance at work and at home will be better and your skin and body will thank you for it!
Step Four: Mindfulness
In recent years the body of research on mindfulness has been enormous and the amount of positive findings staggering. Mindfulness has been found to help us better process pain and emotion and there is evidence which suggests it can significantly reduce the chance of patients with chronic depression relapsing. Studies even show that mindfulness can improve our concentration and quality of sleep.
As if those benefits weren’t enough, it has also been proven that mindfulness lowers the stress hormone cortisol and many patients treated for stress, anxiety, pain and depression are increasingly being advised to practice mindfulness. Whereby mindfulness was once seen as a holistic treatment, it is now recognized by the medical profession as a viable treatment in and of itself.
Step Five: Schedule in one thing to look forward to each day
The best strategy for making the most of your personal life is to live a life you love and one of the simplest and best ways of doing this is to schedule in one thing to look forward to each day, no matter how small. It could be something as simple as having a coffee at a café, watching your favorite sitcom or even taking a scenic walk in a park after work.
Stay tuned – next week we look at steps six and seven and examine the importance of having hobbies and interests and prioritizing relaxation.
Do you check your work emails when you are at home? Does exercise and meditating appeal to you? Do you like the idea of scheduling in one thing to look forward to each day? Please share your thoughts in the comments below to gain encouragement, insight and support from our community, we’d love to hear from you.