Having a sense of work-life balance doesn’t have to mean working 5-8 hours per day
If, for whatever reason, you have to work long hours, know this: achieving balance is NOT impossible.
In fact, there are many ways to bring more calm, relaxation, and balance to your life, and feel more satisfied overall (without having to sacrifice a single billable hours or work shifts).
And no, it’s not typical Instagram fluff such as self-care, boundaries, or a 3-hour morning ritual.
As a lawyer with two master’s degrees, over a decade of international legal and leadership experience in billion-dollar tech companies, and coaching certification, I have done my research to share proven and science-based techniques that can increase your well-being and truly trigger a sense of harmony and fulfillment.
Not only that, but I have handpicked these five routines that also have multiple positive “side-effects,” such as increased focus, weight loss, and a sense of control over your life.
Let’s dive in
5-minute morning coffee in the sun – to COMBAT STRESS. Starting the day in a calm and collected way increases your sense of control, which in turn can reduce stress. A more mindful and intentional start to the day further sets the tone and makes you less reactive to external stimuli. Moreover, multiple studies (e.g., in the Journal of Affective Disorders in 2014) have shown that early morning daylight exposure has a positive effect on health and well-being, such as a reduced risk of depression. Starting the day without checking your phone also helps reduce anxiety and increase productivity.
- A 10-minute walk after work for physical and mental HEALTH BENEFITS. A study published in the Journal of the American Heart Association in 2019 found that a brisk 15-minute walk after a meal was associated with lower blood sugar levels and improved cardiovascular health. Another study published in the British Journal of Sports Medicine in 2019 found that a 15-minute walk can improve cognitive function, particularly for tasks that require attention and focus.
- A healthy lunch for steady PRODUCTIVITY and FOCUS throughout the day: Hands-on hard – it’s hard to aim for balance if you are not productive enough with your to-do list. According to a study published in Occupational and Environmental Medicine, a healthy low-fat diet has been proven to increase productivity levels. Moreover, taking a lunch break can help you organize your workday and recover energy for a more productive afternoon.
- Sleeping in on one weekend morning for PERFORMANCE: According to various studies (e.g., Journal of Occupational Health Psychology), professionals with poor sleep quality had lower job performance. If you tend to trade off sleep with extra time to work, you should seriously reconsider. At a minimum, ensure you have quality sleep over the weekend to make up for any deficiencies.
- One social Activity per week for WORK-LIFE balance. A study published in the Journal of Happiness Studies in 2017 found that having a regular social activity with friends or family once a week can increase feelings of work-life balance and overall life satisfaction. Moreover, the study also suggests that having a regular social activity can provide a sense of structure and routine to help balance the demands of work and personal life, as well as provide social support and a sense of connection to others.
Try these 5 small habits and effortlessly transform your sense of work-life balance and fulfillment without having to cut down on a single billable hour or work shift.
There is JUST ONE thing to do – make them a HABIT.
If you struggle with sticking to a new routine, CLICK HERE and download my FREE routine reset workbook, where you GET with a proven 3-step process to effortlessly turn these actions into a habit and schedule them with intention!
It’s FREE and doesn’t take more than 15 min
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