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How To Balance Family And Work To Reduce Stress

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How To Balance Family And Work To Reduce Stress

Because Americans are so busy these days, they are becoming more stressed. Back in the 1950s, the workers would go to their job, put in their eight hours, and come home to relax. Today, people bring work home. They constantly check their office email through their smartphones, respond to inquiries immediately (even if it’s time for dinner), and read reports late into the evening. This ability to be constantly connected is harming people’s health. It’s time we go back to finding that balance between work and family life.

Many personal development books suggest that incorporating play time and leisure into your work week is necessary. In fact, many companies require employees to take off vacation time to relax and recharge their batteries. However, before you can reconnect with your family, you first have to reconnect with yourself. You must find coping skills for anxiety and deal with your stress, whether it stems from home pressures or work-related issues.

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Ways To Reduce Stress

  1. Meditation is a great form of reducing stress because it forces you to forget the world around you and be quiet. You listen to your own breathing and your thoughts. You are able to find peace, even if only for a short time. This 15-minute-a-day activity can improve your health and eliminate your anxiety.
  2. Yoga uses breathing and exercises to help you reduce your stress. In many of the moves, you have to focus on a fixed spot to keep your balance. This focus forces you to remove those work pressures from your mind. As you get more limber, you can try deeper breathing and focusing techniques that improve your ability to let go of stress.
  3. Exercise is important for health and reducing stress. The more movement you create, the healthier your heart is. When the heart is healthy, you have less stress, less anxiety, and more energy to conquer those problems. Exercise also allows you to reduce weight, lower blood pressure, and think clearly.
  4. Prayer can reduce stress and anxiety. The Bible says to give your burdens to God. He will take care of them for you. If you pray, you soon will relax. You might even figure out the answers to your problems.
  5. Singing is not a common therapy for anxiety and stress, but it works. When you sing, you tune into your emotions. If you sing songs you like, you will get rid of the problems that worry you. Breakthrough Performance Workshop teaches people how to use singing to remove stress.
  6. Acupuncture relieves anxiety and stress. According to the Jade Tree Wellness Center, acupuncture uses pressure points to relieve anxiety.
  7. Massage Therapy is another way to reduce stress. Therapeutic massage is designed to heal tension in your muscles. This tension is often caused by stress.

How To Balance Family And Work

Once you have relieved your stress and anxiety, you are better equipped to handle crises at home or in the office. You can listen to the complaints of your children and not think of them as purely criticism. You can think clearly to come up with a solution. At work, you will focus more on problem-solving and what needs to be done. Still, you can do things to keep the two forces from stressing you out.

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  1. Family Fun Days or Nights. Dedicate one night or day a week to your family. Turn off the cellphones or ignore them. Do something fun. Every week, ask a different family member to choose. This makes each member feel important.
  2. Regular Meals. It is so hard today to have everyone at the dinner table and engaged. Even while eating together, so many members are using their phones. Try to make it a rule that no phones are allowed at the table. Get together regularly for food.
  3. Talk. It doesn’t matter what the subject is. Find something to say to your spouse or children. Don’t make the conversation about issues, but about other things, such as movies or other interests. Ask about your kid’s dreams and encourage them.
  4. Family Vacations. They might be costly, but you and your children need them. Plan a vacation somewhere so you can relax. Even if you can’t travel, you can take off a week and do things with your family around your hometown.

Experts agree that reducing stress is essential in balancing your work life with your family life. Take these steps to eliminate the negative forces in your life and replace them with positive influences.

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Featured photo credit: 10 Ways to Instantly Reduce Stress at Work via lifehack.org

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Last Updated on October 21, 2021

How to Create Your Own Ritual to Conquer Time Wasters and Laziness

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How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

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Featured photo credit: RODOLFO BARRETO via unsplash.com

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