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Published on October 3, 2018

15 Tips to Manage Shift Work and Your Quality of Life

15 Tips to Manage Shift Work and Your Quality of Life

It’s no secret that shift work can take a toll on your physical well being, emotional state, and your mental health. In industries that require 24-hour-services or work weeks that operate around 12-hour shift rotations, there can still be some resistance when bouncing from week after week.

Over time, the hobbies you once loved may get pushed to the side and burnouts may come creeping in resulting to emotions of disconnect, isolation, and possibly unfulfillment.

Changing your lifestyle is challenging but achievable. Like most of the other things in life, it’s the act of balance that genuinely affects the quality of your life.

Now it’s time to dive in. Here are 15 tips to enhance your quality of life when shift work may be weighing you down:

1. Discover what’s working for you

Ask yourself – “what is working for me?”

Recently, I have come to realize that I’m much more of a morning person than I am a night owl. I write better, my focus is clear, and I feel as if I’m working at my optimal level. Discovering this was a game-changer and has helped me grasp an understanding of how to show up physically and mentally at work.

A good starting place is taking notice of the small things that work and doesn’t work for you:

  • Does coffee actually make me crash when I start my shift at 11 p.m.?
  • How cluttered is my mind when I go to sleep after work versus running some of my errands first?
  • I’m missing another family function, how am I feeling at work and do I always feel this way?

Noticing these small details can enhance your overall quality of your life.

2. Take a mental health day off

Burnouts happen to the best of us, and even the most successful people face them.

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Everyone goes through a period of complete mental and physical exhaustion, but there are always signs leading up to a burn out including lack of motivation, decreased satisfaction, and health problems. Taking a mental healthday can help.

Shift work can be a stressful thing and giving your mind the relaxation and self-care that it deserves will help you make clearer and healthier decisions

3. Spend minimal time on social media

When you’re working odd hours of the day, it may be difficult to stray away from social media – the digital and interactive platforms that keep you connected with the “outside” world.

Engaging in social media is also an act of balance and indulging in ample amounts of blue light and diving into the rabbit hole of scrolling will not only exhaust you mentally but may leave you feeling disconnected from everyone.

The digital world will always be there. Don’t forget to make time to connect with real world too.

4. Invest in an eye pillow

In reality, it’s not the morning caffeine boost that gets your day going – it’s the sleep you received the night before. That is vital. A defective sleep can leave you feeling unfocused and overall affects the way you get your day started.

Eye pillows are great for those who might have a hard time sleeping as the essential oils infused in the silky fabric can help alleviate tension, stress, and help you achieve quality sleep.

5. Designated “me” time every day

As a number, 24 hours may seem at large. Add in your 8-hour work day, everyday tasks, commuting and other life obligations, it might be hard to squeeze in an hour just for yourself.

Spending one hour to by yourself and with yourself can shift the overall quality of your life. Whether it be a designating time to indulge in a book, bake a dish, free-write, or play an instrument, this is a time for you to spend it selfishly.

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6. Create goals or things to look forward to

Create goals – not a laundry list of things to do.

Curate a list of local events you want to attend on the weekend or make it a goal to run a 5k. Consider your goals to be things that ignite those emotions of excitement, adventure, and fun.

7. Take a moment to slow down.

Shift-work can drain you physically, which means you must listen to your body. Often times, we tend to get lost when we’re on the go. We take our meals our coffees, and even important conversations while we’re constantly up and running. Take some time to breathe and slow down.

8. Setting expectations with your employer

It’s about communicating with your employer and setting those expectations you can realistically meet. Sometimes employees go the extra mile and stay behind after work or they end up picking up extra shifts when needed.

Realistically, are you going the extra mile or are your employers getting too dependent? If so, it’s time to set those expectations.

If you have a family and you need to be home at the certain time, ask your employer to honor it. If there’s a yoga class you’ve been committed to on a weekly basis that keeps you grounded and recharged, stay committed to it.

Setting those expectations can help bring control back into your life.

9. Create a routine

Establishing a set routine can alleviate unnecessary stress. After a long day at work, the last thing you probably would want to be doing is stressing over what daily tasks need to be completed.

Set a designated day for laundry, grocery shopping, and other tasks that need to get done on a weekly basis.

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10. Meal prep for the week

Eating healthy is one crucial factor that affects your quality of life, but taking control of what goes into your body gives you that conscious awareness of what you are really consuming.

It’s no secret that meal prepping is no easy task. Instead, think of the benefits it could provide – freeing up mental capacity for the week, builds a healthy and accountability relationship with yourself, and can end up being cost-effective.

11. Do something creative

Even for those who believe they don’t have a creative bone in their body, every single person in the world has a imagination unique to themselves.

Creativity does not always have to come in the form of art, but also in the mess of baking or the rhythm to body when you dance.

12. Surround yourself with nature

When was the last time you stood barefoot on a damp patch of grass after the morning rain or ran your fingers through the soft grains of sand at the beach?

When was also the last time you closed your eyes and listened to the birds chirp or the leaves rustle against the wind?

There’s another world outside of the physical world we live in when we’re at work and surrounding yourself with nature reminds you of that.

13. Reflect

Although shift work can have you bouncing back and forth during odd hours of the day, there’s that opportunity to sit and reflect during these times.

If you work at night, you have the chance to sit and reflect when the world is sleeping, which can actually be the quietest time to clear your mind.

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14. Get active

Physical activity is more vital than some people give credit to. Spending a portion of your day to move your body can help get those endorphins going and have you feeling ready to conquer the day or release the tension in your body.

15. Make time for the important people in your life

With shift work, there may be times that you are missing out on many of life’s events that are going on in your inner circle – dinner parties, happy hours, or hiking trips.

The positive thing about working unconventional working hours is that it gives you the time to reflect on the handful of people who are the most important to you and how you want to spend your time with them.

Maybe it’s not about going to dinner parties with your friends from high school that brings you happiness, but meeting up with your gym buddy for a quick run instead. Use your time the way you want and with the people you want to spend it with.

Final thoughts

Although shift work can be emotionally and physically draining, use it as a learning opportunity to get to know yourself. When was the last time you got to dive deep to get to know the person you are and who you have become?

Not everything has to be goal-oriented, and sometimes regaining the quality of your life means exploring the little things.

Featured photo credit: Luis Melendez via unsplash.com

More by this author

Akina Chargualaf

Akina Chargualaf is an entrepreneur, writer, and the content creator of travel and personal development blog Finding Fifth.

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Last Updated on December 13, 2018

There Is More to Life Than  ____________

There Is More to Life Than  ____________

I decided to leave the title of this article open ended, because I’d like you to fill in what words best fit that blank. We’re all unique individuals from different walks of life, and in different stages of life; so, that sentence will have a different meaning for each of us.

If you’re a busy working professional, why are you working in the job that you have now?

Is it because it’s something you’re passionate about and brings you a lot of satisfaction? Or, is it because you studied that in college and just found a job that hired you for those skills? Perhaps it’s because of the money that you’re earning, or know you can earn down the line?

What if you’re about to retire? You’ve got, say, 2 to 3 more years before you hit your ‘deadline’ for retiring. Have you done all that you’ve wanted to do in the past 30-40 years? Any unfulfilled goals or dreams? Are you happy with the outcome of your life to date, all the decisions and/or risks that you’ve made thus far?

I’m sure many of us started working after college in hopes of earning a good living–to be financially stable and able to afford the ability to experience and do things that we love. We start establishing a career, and with time, tick off boxes on our bucket or ambition list. As you look back on the last couple of years, just how much of your time has been spent doing things that you enjoy and love–the things that give you a great sense of fulfillment and meaning?

Have you become a slave to the economy, a slave to your work, or a slave to your kids? Or have you found a balance between work and pleasure?

When is Enough Ever Enough?

Sadly, many of us live to work.

Realists would argue that if you truly want to work to live, you still need the finances to back that up. No money no talk. That is how the world runs today. So if you don’t earn or make enough dough, it’s hard to truly enjoy life; it’s hard to be happy without money.

So, in this quest to provide just that, many of us end up spending our whole lives pursuing wealth and a life of status and material wants. But, is it ever enough? Is there such a thing as having too much money? And, at what expense?

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Many wealthy entrepreneurs, millionaires and even billionaires have come to agree that money doesn’t bring you all the happiness in the world. It’s good to have, but it doesn’t truly satisfy all desires. There comes a point where you would have ‘had it all’ and still feel a sense of emptiness: an empty void that needs to be filled, not with money or material possessions.

So the question is then, what more is there to life if not for financial stability, status or material possessions?

How do we make work a part of life instead of having it consume our life entirely? Perhaps we need to go back to look at the word life itself.

What is Your Purpose in Life?

What is the nature of life? What does life mean to you? Is there a purpose?

If we seek jobs, all we will find are jobs. But if we have a sense of purpose in how we are productive; if we seek a calling, then we will find more than a job. We will find our contribution to humanity and we will find more to life. Would you agree?

Research has shown that having purpose and meaning in life increases overall well-being and life satisfaction, improves mental and physical health, enhances resiliency, enhances self-esteem, and decreases the chances of depression. So it should be noted that to be happy in life isn’t always enough, because happiness is a surge of emotions that does not last. Instead, it’s more important to find and have meaning in life.

Meaning is not only about transcending the self, but also about transcending the present moment. While happiness is an emotion felt in the here and now, it ultimately fades away, just as all emotions do; positive affect and feelings of pleasure are fleeting. The amount of time people report feeling good or bad correlates with happiness, but not at all with meaning.

Have You Been Going on a Wild Goose Chase?

Ironically, the single-minded pursuit of happiness is leaving people less happy. “It is the very pursuit of happiness, that thwarts happiness”, according to Viktor Frankl, a famous Austrian Neurologist and Holocaust survivor. Going back to the common example of pursuing riches in order to be happy is exactly what makes many so unhappy.

So again, look at the statement “There is more to life than ______.”

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Have you answered it meaningfully? If you’ve read on this far, and are now wondering how to take that first step to figuring out what your true purpose is in life, fret not; I’m here to help you reframe your mind and actions, so that you can embark on a journey of finding true meaning to your life.

Everything that you can do and accomplish in life are bounded by 7 Cornerstone Skills. These are the true essentials needed to achieve excellence. They’ll put you on a path that gives great meaning and satisfaction in life. And, the best thing of all? They already exist in each of us. We just don’t always make the most of it, or sometimes we aren’t even aware of the power that each of these skills have to help us in life.

On it’s own, each skill is unique and can help you through different stages of life, or problems. But as a whole set, these 7 Cornerstone Skills will give you full transformation over any situation. No matter what phase of life you’re in, what you’re striving to achieve, or what feel you’re lacking, your pursuit of meaning in life will be much faster when you’re able to make use of not one, not two, but all 7 Cornerstone Skills.

The 7 Cornerstone Skills

So let me give you a glimpse into what these 7 Cornerstone skills are.

Creativity

Creativity empowers you to find unique solutions to problems, and see things in ways that you least expect.

It goes beyond the artistic impressions and aesthetics, and is a crucial building block of change.

Learning

Without Learning, you will not be able to advance and progress in life. Yet, there are many of us who always fall behind not because they don’t have the intellectual ability, but because they don’t know how to learn effectively.

Memory

And then we have Memory, one of the most vital components, because without that you have nothing to fall back on, nothing to gain from all the learning or experiences that you’re exposed to on this earth.

And with an ever increasing amount of information available, how can you store up as much knowledge as you can without overloading?

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Focus

And with any and everything that you do, a certain amount of Focus is always given.

Whether it’s the career ladder that you’ve been climbing, or the responsibility of being a parent, Focus is a flow that allows you to push towards the progress that you’re striving for.

Without focus, we find ourselves lost, demotivated and stuck in a rut.

Motivation

Many of us aren’t happy in life or with our jobs and responsibilities because we lack Motivation, and an overarching purpose as I already mentioned earlier. Motivation helps drive you forward, and gives you the focus achieve your purpose.

Habits

If you realize, every new day that comes is filled with routines. Whether it’s getting ready for work in the morning, putting your kids to bed in the evening, or setting aside time during the weekends for family time and activities, it all happens as a result of habits that you’ve built over time.

Therefore Habits dictate a big part of your life. Pursuing happiness, money or meaning all have a dependency on your habits. If you find yourself being controlled by bad or negative habits, it’s more likely to hinder you from being productive and reaching those goals.

Time

This also ends up leading to bad use of Time, or poor time management.

You might feel like you haven’t built a stable career yet because you lack proper time management. You find yourself spending a lot of time being busy, yet producing little outcomes.

Or certain habits might be consuming time that you can be using for other more productive tasks.

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Perhaps you’re on your way to retirement, and feel like it’s too late to find new meaning to your life. There’s not much time left to embark on a new journey again.

Are You Ready to Live Your Best Life?

The simple fact is, that if you can sharpen these 7 Cornerstone skills, you will realize that finding meaning in life, or reaching the goals and ambitions that you’ve set out for yourself, no matter what stage of life you’re in, is very attainable.

There is no magical method to having life figured out. The skills have always been there since day 1, you just need to know how to use it to the best of your advantage.

And I’m here to show you just how you can do that. Lifehack is all about equipping you with the best and most effective ways to increase your productivity, motivation and focus to achieve true Purpose in life, in as little time as possible.

Embark on a transformational journey with us as we show you how to learn and improve your 7 Cornerstone Skills so that you’ll come out a new person, ready to either pursue your existing goals at a much quicker rate, or to find new goals to pursue without being limited by time, age or responsibilities.

If you’ve been wanting a change, or been stuck in a rut for a while now, here is your chance to get started on pushing towards progress again.

Anyone can transform, anyone can change. Are you ready to live your best life? Click here to start your journey!

 

Featured photo credit: Caroline Hernandez via unsplash.com

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