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Work-Life Integration with Mindfulness

  • 11th Apr'23

The trade-off between time spent working and time spent on non-work activities is how we frequently conceptualize the concept of work-life integration. According to this school of thought, in an ideal world, we can spend time with friends and family or pursue our hobbies after work to accomplish things that nourish us as individuals.

Although "integrating work with life" seems like an easy concept, what does it mean? Do you need to do more than just attend a yoga session once a week? The most crucial question is deciding what works in a world where the lines between work and home are becoming increasingly blurred.

To be healthy and energetic over the long term, you need diversity in your daily activities, much like a diverse diet. We often believe that we can be productive constantly or that an eight-hour workday translates to eight hours of output. But that's not true. According to research, workers stop producing after a certain number of hours, and the toll on their health rises sharply.

Burnout, weariness, and stress-related health problems are more likely to affect workaholics and people who do not focus on self-care.

It's vital to remember that finding equilibrium in your work-life is a process and is not something that will happen by accident. To profit from work-life integration, you must commit to doing so. Here are seven easy, scientifically supported methods that help you manage work and life:

1. Establish boundaries

Creating a clear separation between work and personal life is one of the most difficult aspects of it. For instance, more than one-third of workers frequently have lunch at their desks. More than 50% believe they will work while on vacation.

To make it easy to switch between work and home, establish a routine for starting and ending each workday. These practices will eventually become automatic, training your brain to be fully present in every situation.

When you find routines and restrictions that suit you, tell others about them and follow them. Avoid sending emails or text messages when on vacation or after business hours since it suggests you are accessible 24/7. Queue your responses if necessary for regular business hours. Setting clear limits for your work is a crucial first step in achieving work-life harmony that works for you.


2. Pay attention to transitions

Whether shifting from standing to sitting or going from work to home, we constantly make transitions. Our transitions are frequently the most stressful moments of the day, especially if we are running behind. Schedule some transition time on your calendar. Next, take advantage of these transitions to check in rather than to check out. Pause, and then inhale deeply. Keep an eye out for any potent emotions or body sensations that might be present. After that, move forward mindfully. You'll feel less stressed and more balance work and life better if you stay mindful of every moment.


3. Learn to be still

We frequently experience extreme busyness due to our constant activity (a lot of it inconsequential). It's crucial to set aside time to unwind if you want to feel completely refreshed. Think about taking breaks for afternoon stretches, mindful breathing exercises, or daytime workouts. You might also schedule more frequent vacations, more time away from the office, and longer sleep hours. Contrarily, research has found that taking more breaks increases productivity, creativity, and general well-being.


4. Make sure your day begins and ends for you

Morning and evening routines can help you prioritize your health and well-being and improve your feeling of work-life integration. Spend the first 15 to 60 minutes of your day carefully by sipping tea or water, stretching, meditating, reading, or keeping a journal. Your motivation—enjoying your free time—is more significant than what you do. The same is true of evening rituals. You can read about bedtime rituals that might involve breathing, stretching, reading, and meditation. Staying away from work and devices is crucial if you want to get a good night's sleep and wake up feeling rejuvenated.


5. Plan a Tech-Free Hour

We are constantly engaged with technology, which has become an indispensable aspect of our daily work routine. Devices such as Alexa, mounted TVs, and smartphones in our pockets are always within reach. According to the propinquity theory, physical objects closest to us hold the greatest psychological influence on our environment. This means that even when we are not actively interacting with the technology around us, it continues to impact us on a subconscious level

You can entirely disengage from work and regain your capacity for attention by engaging in a daily digital detox. Choose a daily activity or time when you can put away your electronics for 15 to 75 minutes. Opt to fully engage in a non-technological immersion experience, such as walking your dog, playing with your children, painting, or having dinner with loved ones. To aid this daily digital detox, think about creating one or more tech-free zones in your home (hint: a tech-free bedroom helps you sleep better!).


To conclude, Work-life integration is easier to attain than you believe. It's critical to keep in mind that achieving a work-life integration is more of a starting point than a final goal. Even if it's challenging to keep everything in perfect balance for an extended time, we can always work to achieve it. According to Anne Lamotte, "If you unplug it for a few minutes, almost everything works again, even you."

Shellye is committed to helping people from diverse backgrounds to achieve their aspirations in careers and life. The content published above was made in collaboration with our members.

Shellye Archambeau is determined to help you with all possible strategies to climb the ladder of success. She values your feedback. Do mention them in the comment section below.


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