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How To Balance Family And Work To Reduce Stress

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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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