Advertising
Advertising

How Not to Let Work Take Priority over Spending Time With Family

How Not to Let Work Take Priority over Spending Time With Family

In modern life, it’s increasingly difficult to switch off from work. Technology streamlines life and opens up new opportunities but it doesn’t reduce our workloads.

Now, many employees find it difficult to switch off when emails continue to pop up on their smartphone. The knock on effect here is less time spent with family.

How do you stop this trend and embrace some much needed downtime? We’ve got some handy tips for you so you won’t let work take priority over spending time with family:

1. Turn your devices off

The pressure on modern employees is enormous, which makes it tempting to continue working long after your 5pm finish. Of course, most staff aren’t paid for this overtime.

There’s even a new phenomenon called “leavism”. This is where employees take holiday time to catch up on their backlog of work, rather than relax.

Constantly working is a drain on your health. You simply need time off to recover. It’ll make you more effective at work too. So once you get back home, turn your devices off. Get away from work and catch up with your family, indulge in a few hobbies, and relax.

This may prove difficult if you’re used to firing off emails at 11:30 pm. So condition yourself gradually to make this marked shift. It should become part of your routine.

Advertising

Over the course of a few weeks, you’ll lapse into more family-friendly activities. It all starts with hitting the off button – or, at the very least, your “do not disturb” feature.

2. Request flexible work time

Changing your work hours can have an enormous effect. You may want to start earlier or later, for instance.

Have a word with your manager to see if this is possible. It can open up new opportunities to ensure you can spend more time with your loved ones.

3. Take a new career route

If it’s not possible for new working hours, then a change of career path could open up new opportunities.

There are endless new opportunities available for you. Actively hunting for new roles can open up a new world for you. After all, many modern businesses are in tune with a sound work life balance. Your next step could lead to a better job, plus more time to spend with your family.

But how do you go about a career change?Here’s a guide for when you have no idea how to change career:

Is It Time for a Career Change? Find Your Answer Here with These Steps

Advertising

4. Work remotely

Of course, you could improve your work life balance drastically with a remote worker role. Not every career route is open to this. But if your industry is, then you could request this opportunity with your current employer.

You can check out these 17 Types of Online Work at Home Jobs that Really Pay Off.

5. Relax before heading home

Arriving home from work feeling stressed out and unhappy can only have negative results on your family. As such, relax properly before you return home.

Take a trip to the gym, for instance, or take a walk around your local area. Do some shopping. Pick up a book you want to read. Buy a present for the kids.

Effectively switching off before you get back can turn your mind off from work. The result is quality time with your family, rather than downtime sabotaged through work stresses.

6. Make Friday a special night

For many employees, Friday night signals the end of the week. It’s a date to look forward to and cherish. So turn it into an ultra-special occasion — one that you can look forward to throughout the week.

If you add several relaxation activities to your calendar each week, make sure Friday night is a priority. It’s a chance to celebrate the weekend. And you can start that off with some family activities — a film night, for example, or a meal out. That sets the scene for your weekend.

Advertising

7. Talk about something other than work

If your life revolves around work and you struggle to have conversations about anything other than work, then you can broaden your conversational horizons.

I’m not on about gossiping of course, but little instances that can shift talk away from something other than what’s going on at the office.

You can make steps in your professional life to network with people beyond asking about their work. Talk to your colleagues about their family life, for example, to find common ground. Try these tips on How to Talk to People When You Have Nothing to Say to add more meaning to your conversations at work.

8. Reduce your stress levels

Stress has an adverse affect on anyone. Over time, it can sap your morale and leave you feel negative. Combatting it with positive activities can ensure your time off with your family is properly spent.

Yoga is one such example but there are plenty of other options. Just take a look at these 8 simple relaxation techniques to help reduce stress.

As you’d expect, there are also plenty of calming apps to help you along. Headspace is a lea ding example – check out the video below. It’s free and offers tips on meditation to reduce anxiety, depression, and stress. Or there’s Calm , which offers meditative sound effects and sleep stories. Also, it’s free!

Advertising

9. View busyness as bad

It’s something of an intellectual pursuit in modern business. Prove to others you can hack an enormous workload. This is an outlook championed by the likes of Elon Musk. We all see it in the news as defining what “success” is.

But no matter how brilliant you are, rest is essential. In fact, if you’re overburdened with work, then your productivity will drop. Your mental health will also take a battering.

There’s a school of thought that also suggests busyness is bad for business.[1] In fact, there’s now a backlash against it. In Scientific American’s article Why Your Brain Needs More Downtime,[2] it’s argued:

“Throughout history people have intuited that such puritanical devotion to perpetual busyness does not in fact translate to greater productivity and is not particularly healthy. What if the brain requires substantial downtime to remain industrious and generate its most innovative ideas?

Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life. A wandering mind unsticks us in time so that we can learn from the past and plan for the future. Moments of respite may even be necessary to keep one’s moral compass in working order and maintain a sense of self. most innovative ideas?”

10. And finally… have more fun

Focus on making sure fun becomes an integral part of your life. Instead of becoming bogged down in stress and work commitments, find new opportunities to focus on.

You can start by taking a look at making parenting easier. This can ease the pressures you face alongside your job. If you’re bossing parenting, then you’ll also head into work feeling confident and ready to take on your latest projects.

But you can also advance your relationships with fun family activities. As mentioned above, you can turn your focus towards making weekends as fun as possible. This list of 53 fun things for the weekend is another step in the right direction.

Featured photo credit: Derek Owens via unsplash.com

Reference

[1] Harvard Business Review: Is Busyness Bad for Business?
[2] Scientific American: Why Your Brain Needs More Downtime

More by this author

Alex Morris

Creative Writer, Copywriter, & Journalist for Business, Culture, Lifestyle, & Work

15 Natural Sleep Remedies for Insomnia That Are Backed by Science What Happened to Family Dinners? Why We Should Bring Them Back How Not to Let Work Take Priority over Spending Time With Family 25 Super Fun Things to Do With Family to Strengthen Your Bond 19 Youtube Children’s Videos That Will Help Make Your Kid Smarter

Trending in Restore Energy

1 The Effects of Stress on Your Body And Mind (You Never Knew) 2 7 Signs You’re Burnt out (And How to Bounce Back) 3 How to Recover From Burnout Quickly and Feel Better 4 How to Get Deep Sleep in 5 Steps Naturally 5 13 Work Life Balance Tips for a Happy and Productive Life

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next