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No More Addiction To Work: 5 Tips On Maintaining Work-Life Balance

No More Addiction To Work: 5 Tips On Maintaining Work-Life Balance

Workaholics are known to have health issues from neglecting their personal care, as well as problems that occur at home by being absent too much. Finding the illusively perfect work-life balance is difficult, but is critical to ensure that people are healthy and have harmonious lives.

Because today’s technological world makes it easy to be available and working at all hours of the day and night, it’s up to you to make some changes. Here are some work-life balance tips to help you out if you fall into the category of a workaholic or just want to cut back a bit on your 40+ hour workweek.

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1. Unplug

Technology is amazing and allows people to accomplish incredible things, from the fields of medicine to space and science. But it also means you can work from home, in your car, while on vacation, while you’re supposed to be sleeping, you get the picture. Being constantly available also means you have not set up boundaries for personal time outside of work.

Robert Brooks, a professor of psychology at Harvard Medical School who co-wrote The Power of Resilience: Achieving Balance, Confidence and Personal Strength in Your Lifeadvises people shut off their phones and lose themselves in the moment. The notifications you receive on your phone means you’re constantly checking it, responding to texts and emails and checking out of whatever is happening right in front of you. Brooks recommends not sending work emails while enjoying quality family time or texting while watching your kids playing in a game. Doing so also will give you the feeling that you have some control in your life and make you less prone to the stress that diminishes your health.

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2. Perfectionism

If you’re an overachiever, you tend to develop perfectionist tendencies early on, even as a young child. As you grow older, you’ aren’t juggling homework, sports, activities and a weekend job. You’re now responsible for paying the bills, getting important work done and the pressure to succeed is on. Be aware that your perfectionism will become out of reach and if you continue to strive for this level at work, you’ll end up investing more and more time in your job and eventually, you’ll burn out. Executive coach Marilyn Puder-York, who penned The Office Survival Guidesaid such behavior can become destructive. So cut yourself some slack and try to ebb the tendencies toward perfectionism.

3. Exercise

This is one thing workaholics can no longer cut from their daily schedule. Your health is already at risk by logging long hours and succumbing to stress. The way to counterbalance that is with exercise, even meditation, but if you aren’t exercising, one day you’ll find yourself wishing you had. Exercise is a great stress reducer, lifts your mood and recharges you, so you can refocus on your work. You’ll be able to work more efficiently, not longer. Just 30 minutes of sweat-inducing exercise five days a week will work wonders. Psychotherapist Bryan Robinson, who is professor emeritus at the University of North Carolina at Charlotte and author of the book Chained to the Desksaid exercise is great for calming down a wound up worker.

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4. Prioritize

Take a minute and write down what’s most important in your life. These are your priorities. Next, decide how you will establish boundaries to ensure you are focusing on these priorities and not other time wasters. Now start trimming things from your schedule. For example, if you find yourself wasting time checking Facebook or Instagram at work, set boundaries. Allow yourself 10 minutes to scroll through your newsfeed when you’re away from your desk on a bathroom break. Once those 10 minutes are up, you’re done. Now you can return to your work refreshed from a mini-break and you allowed yourself the guilty pleasure of spending a little time on social media. If your co-workers enjoy going out for a few hours after work, but you really need to get more sleep, excuse yourself after an hour of fun and hit the hay or limit yourself to going only once a month instead.

5. Let go

Realize you cannot do everything at the same time. If you’re on deadline and your phone starts going off, check to make sure it isn’t an emergency, then leave it alone. Refocus on the project, devoting all of your time and energy to it, and you’ll get it done faster and better than if you paused to address your text or email. Nicole Poirier, owner of Chef Nicole, said she’s often interrupted with a phone call or email while she’s wrapping up a time-sensitive cooking procedure or trying to get out the door on time to an event. She has an autoreply set for her phone and email, so she’s able to focus on the project at hand, without time-draining and stressful interruptions.

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Work-Life Balance Tips

Hopefully, these work-life balance tips will help you restructure your day, your week and your life to where you are still achieving your career goals while taking care of you.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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