Advertising

Last Updated on January 28, 2021

Ditch Work Life Balance and Embrace Work Life Harmony

Ditch Work Life Balance and Embrace Work Life Harmony
Advertising

How do you usually go about your day?

Do you wake up in the morning, get ready for work, and then spend the whole day looking forward to being at home and unwinding?

We often hear about work life balance – having a good balance between work and personal time. Whilst this may sound like a smart idea, it can also imply that we should dedicate at least half of our time to work–and sacrifice time for our “personal life”.

To me, that seems… off balance. Because, the truth is, it’s nearly impossible to split your time equally between the two. And, you may end up stressing out if you’re not able to meet that expectation of balance.

Instead, why not think of having work life harmony instead?

With this mindset, you can actually integrate work into your life in a way that feels more complete. This way, you don’t need to view work and having personal time as separate.

So, how do you achieve work life harmony?

Work Life Harmony Explained

The difference between work life balance and work life harmony is pretty simple. With the former, there is an implication that you have to sacrifice your “life” for work. But, this is the worst way to go about things! How can you truly be at peace in life if you dread 8 hours of your day?

Work life harmony on the other hand, allows your work to be a part of your life. This means that you can choose to be happy both at home, and at work! Work no longer needs to be seen as the ‘bad’ or un-fun activity.

Having work life harmony also ensures you’re truly present in whatever place you find yourself.

Just take a look at Jeff Bezos, CEO of Amazon for example.

Advertising

He uses a non traditional approach to work by making time for breakfast every morning with his family, doesn’t set his alarm before going to bed, schedules surprisingly few meetings, and still puts aside a few minutes every day to wash his own dishes.

He believes that all his staff should stop trying to achieve a ‘balance’ in their work and personal lives as that implies a trade off. Instead, he envisions a more holistic relationship between the two.

As the world’s richest man, he must be doing something right!

Case Study: A Hard-Working Nurse Whose Life Is Falling Apart

Ryan was a nurse who worked in the hospital. Although he found his work meaningful, he sometimes doubted about how much he could actually do to help the patients as a nurse because he found that many patients needed mental support more than the physical one. Having to work for long and irregular hours, he had his mental and physical energy all drained. Worse, he didn’t have the time and energy to spend with his girlfriend, and their 5-year-relationship was on the edge of separation.

He came to Lifehack to seek for inspiration and advice. He took our Life Assessment and got the following result:

    Looking at the result, my team and I understood how rough time had to be for Ryan. Ryan also told me that he felt like his life was falling apart. It was like nothing in his life was going well.

    I encouraged him to stay hopeful, and that my team and I would help him to get out of this rut and be happy again. Ryan wasn’t sure but still took a leap of faith and enrolled our Full Life Framework Course.

    After the first few sessions of the course, Ryan was able to rediscover what he wanted for life most – he wanted to help people and being a nurse wasn’t the only way! He recalled how much he was into psychology and he wanted to give people mental support.

    Then with the help of our coach, he started to figure out ways to achieve this new purpose of life. Two months later, he found a clinic where he could be a part-time nurse. So he quit his job in the hospital and signed up for a couseling certificate course.

    Now Ryan is still studying for the couseling certificate. He isn’t less buy, but he feels more energetic because he finds what he doesn meaningful and is hopeful about his future.

    Advertising

    What about his relationship? You may ask. After he quit his hospital job, he felt he had a clearer mind and decided to face his relationship problem. He mustered his courage to talk with his girlfriend openly about their relationship issues. He loves his girlfriend so he knows that together as a couple they must tackle all these relationship problems together, instead of letting the relationship gradually end. They talked things out and promised each other to make their relationship work together and would always support each other.

    Do you see how being clear about what you truly want in life matters now?

    If you want to know how balanced your life is, take our Life Assessment here for free now.

    How To Achieve Work-Life Harmony

    Rethink Time Management

    Now, when we think of striking a balance, we usually associate it with time, don’t we? How much time are we spending at work versus how much time are we spending in our personal lives? Are we taking enough time to be with our loved ones, to do meaningful activities with others or even for ourselves, or are we just dedicating all our time to work?

    This is the so-called-balance that many struggle with.

    With work life harmony, we learn to rethink time management. By re-assessing how you manage your time, you’ll have a lot more of it. It’s incredible how much time can get wasted over the period of a day–especially when you’re not accurately tracking it.

    Unfortunately, unless you’re consciously making an effort, your brain is not always the best at making accurate judgement calls when it comes to prioritizing. It tends to have a bias towards short term benefits and short term costs.

    As there are often many more options our brains link to short term benefit; when you’re trying to focus on a task that gives you a long term benefit, that task usually becomes low priority. This is otherwise known as Priority Chaos.

    In order to overcome this and be in better control of your time, identify the tasks that need the most focus to get accomplished. If it’s a big task, then it’s good to break it down into smaller bite-sized actions that will provide you with a clearer short term benefit.

    When setting up tasks, give yourself a time limit. The brain has a bias towards short term benefits, and your attention span is limited, so if your tasks are going to take ages to complete, you’ll end up losing focus… and wasting time.

    Once you have all your tasks written down, it’s time to prioritize them. Since you have a time limit, your focus should be on the top priority tasks. By doing this, you will already be able to get more done in less time at work!

    Advertising

    Have Passion for What You Do

    Managing your time is important in achieving that work life harmony. But, perhaps of greater importance, is loving what you do in life. One of the most effective ways to achieve a work life harmony is to really enjoy, or find a purpose, in what you do for a living. Even though everyone isn’t always lucky enough to find a position that pays them for pursuing their passion, you can strive to find meaning in what you are already doing, or pursue something new entirely!

    For example, say you work at an office that sells paper. While many people wouldn’t consider this a world changing pursuit, I beg to differ. Think of all the individuals in the world that rely on paper. From creative types to quantum physics experts, your role at your workplace brings incredible value to many many people all over the world. You will have, without a doubt, helped bring a new idea into existence. Several new ideas to be precise.

    So, think about what you’re doing now. Is it something that allows you to embrace your passion?

    Or perhaps you might not even know what it is that you love or enjoy doing. Why not explore and reflect on what gives you joy and contentment? Is there an area or industry that you could see yourself exploring to experience that fulfillment?

    Can you find a deeper purpose in what you’re already doing?

    When you’re able to find meaning in your work, you’re that much closer to achieving work life harmony.

    Don’t Be Intimidated By Obstacles and Limitations

    Creating work life harmony is also about understanding yourself–which includes your limitations and past obstacles–as this allows you to become more resilient.

    If you never had to experience struggles, challenges or setbacks, then you would never be forced to adapt and mature. So in theory, having to face obstacles in life is actually quite necessary.

    Most of us think of setbacks and obstacles as negative. Though, if you’re able to maintain an optimistic attitude, you’ll almost always have a higher chance of success of overcoming those obstacles to reach your eventual goal.

    Your attitude towards setbacks will define the outcome of whether you rise from the challenge or remain stuck in it. So, in order to achieve work life harmony, it’s important to have a resilient attitude as challenges will always come your way–especially when you strive to integrate work into your life, and not a separate or dominant part of life.

    Delegate When You Need To

    Of course, when you want to increase productivity and minimize the time or effort spent, a great way to do so is to delegate!

    If you spend a lot of time doing tasks on your own that could be delegated to others (whether at work or at home) you’re losing a lot of precious free time that could otherwise be spent elsewhere.

    At the end of the day, we all have a limited amount of time. So we should all be striving to create a harmonious work and living situation where we can find meaning in all that we do.

    While an overall goal may be meaningful, not all of the milestones or tasks needed to get there may be meaningful. That’s because we have our strengths and weaknesses, likes and dislikes. Not every task is going to be enjoyable or easy to complete. That’s where delegation comes in.

    Delegation simply allows you to leverage time from an external source, thus giving you opportunities to increase your own quality of time. Keep in mind that delegation should be done with deliberate attention, otherwise you may end up over relying on others.

    If you find that you’re running into the problem of over delegating, then it may be time to re-evaluate your motivation for doing whatever it is that you’re doing.

    Embrace the Circle and Become Happier and More Productive

    Living in harmony is about feeling good about the ways in which you spend your time, despite how busy you may be. Your switch from work mode to a more personal mode should be effortless. It’s about integrating your personal life and the things you love into your busy work life!

    It all begins with the shift in perspective. Understanding what your passions are, and learning to be resilient, before taking a different approach to the way you manage your time and everyday tasks.

    These are steps that you can start taking to move away from balance to harmony.

    Featured photo credit: Photo by Marten Bjork on Unsplash via unsplash.com

    More by this author

    Leon Ho

    Founder & CEO of Lifehack

    A Complete Guide to Goal Setting for Personal Success How to Get Motivated Every Day When You Wake Up Can’t Focus? The Mistake You’re Making and How to Focus Better 17 Traits That Make a Successful Person Stand out from the Crowd What Is Creativity? We All Have It, and Need It

    Trending in Life Balance

    1 What Is Well-being: A Guide On How To Measure And Improve It 2 7 Daily Habits to Balance My Day (And My Life) 3 How to Balance Time for a Truly Balanced Life 4 How to Start Living in the Moment and Stop Worrying 5 How To Relax Quickly When You Are Addicted To Work

    Read Next

    Advertising
    Advertising

    Published on June 11, 2021

    What Is Well-being: A Guide On How To Measure And Improve It

    What Is Well-being: A Guide On How To Measure And Improve It
    Advertising

    Well-being is a term often utilized in psychology literature to describe healthy individuals. It is often associated with contentment, happiness, or fulfillment. However, there is debate about what well-being really is and even how to spell it.[1] With so much confusion around the definition, individuals are often left to wonder what well-being is and how to achieve it.

    This article will unlock the answers to three questions:

    • What is well-being?
    • How is it measured?
    • How is it improved?

    What Is Well-Being?

    Well-being includes a combination of feeling states and lifestyle factors. Feeling states associated with it may include happiness and contentment. Lifestyle factors may include feelings of fulfillment, achieving one’s potential, having some control in life, and engaging in meaningful relationships. Well-being is also associated with positive mental health.[2] In simpler terms, It is a construct used to describe many facets of life including psychological, physical, and social health. Synonyms for it include happiness, health, positive feelings, welfare, and wellness.[3]

    It may also be defined as a state of balance or homeostasis. This balance is achieved by having enough resources to cope with life’s challenges.[4] Both challenges and resources may be prevalent in three areas: physical, psychological, and social.

    When there is an abundance of challenges and inadequate resources, well-being is lost. However, humans are designed to work towards achieving a state of balance. Well-being is linked to interpersonal, professional, and personal success. It often results in greater productivity at work, increased learning and creativity, prosocial behavior, and fulfilling relationships.[5]

    Why is well-being difficult to define? Likely because it encompasses a variety of life experiences and feeling states that may vary among individuals. To help individuals assess themselves, several measures have been created.

    How Is Well-Being Measured?

    Researchers need to agree on a standardized definition of well-being to accurately measure it. An adequate measure must therefore encompass every facet of well-being, including as a feeling state as well as a lifestyle. In other words, an effective measurement takes both life satisfaction and functioning into account.

    Advertising

    Well-being can be broken down further into two categories: objective and subjective.

    Objective Well-Being

    Objective well-being looks at standards of living. This is useful for research looking at cultures, countries, or groups of people. It includes measuring education, income, safety, and life expectancy.[6]

    The Organization for Economic Co-operation and Development, the United National Development Programme, and the Italian Statistics Bureau have identified six areas for study related to objective well-being:

    1. Health
    2. Job opportunities
    3. Socioeconomic development
    4. Politics
    5. Safety
    6. Environment

    Subjective Well-Being

    Subjective well-being includes an emotional and mental assessment of an individual’s life. Two prominent subjective measures are life satisfaction and happiness. Measuring subjective well-being is useful for predicting mental health patterns.[7] It is determined intrinsically by the individual. Regardless of how their life might be perceived by others on the outside, this measures how individuals feel on the inside.

    Subjective well-being can be broken down further into two categories: hedonic and contentment. The hedonic component relates to feelings, emotions, and moods. The contentment component relates to thoughts and whether an individual feels their life has been fulfilling. Individuals often measure their thoughts and life fulfillment against social and cultural backgrounds.

    In other words, it is important to consider the context in which an individual lives. Individuals may perceive their lives differently based on social and cultural expectations. Furthermore, individuals cannot be measured without taking their environment into consideration.

    In 2013, the Organization for Economic Co-operation and Development determined subjective well-being to be an important factor in assessing well-being. Because it is perceived by the individual, it is often assessed by self-report measures. In other words, individuals rate their own level of well-being through psychological tests.[8]

    Advertising

    There are five areas associated with subjective well-being:

    1. Genetic factors
    2. Basic and psychological needs
    3. Social environment
    4. Economics and income
    5. Political environment

    How to Improve Well-Being

    There are many ways that individuals can improve their sense of well-being. It is a complex construct with a variety of factors at play. Therefore, there is no one, perfect solution for it. Instead, the goal should be to engage in a holistic approach the incorporates a variety of factors.

    The following methods are not comprehensive. What works well for one individual may not be the right approach for others. Instead, these approaches should be considered suggestions for improving well-being.

    Individuals looking for a truly comprehensive assessment of well-being should consider scheduling an appointment with a psychologist, therapist, or medical doctor. These individuals may also provide resources, prescribe medication, or share tips for making lifestyle changes to assist in overall improvement.

    1. Spend Time in Nature

    There is evidence to support the claim that interactions with nature increase well-being. This includes an increase in positive emotions, happiness, and subjective well-being. Time spent in nature is also linked with an increased sense of meaning and purpose in life as well as the ability to manage challenges in life.[9]

    One study found that spending at least 120 minutes in nature each week was associated with greater health. In the study, it did not matter if that time was spent all at once or stretched out over the course of a week. Peak gains in well-being occurred between 200 and 300 minutes of nature time, weekly.[10]

    2. Practice Gratitude

    Individuals who experience gratitude as a trait experience increased well-being. Trait gratitude refers to the willingness to see the unearned value in one’s experience. State gratitude is a feeling that occurs after individuals experience an act of kindness and, therefore, feel motivated to reciprocate.

    Advertising

    One study assessed state gratitude, during Covid-19 in China. Individuals were instructed to journal while practicing gratitude for 14-days, which included a one-month follow-up. The study found that gratitude practiced in a natural setting during times of increased stress and anxiety resulted in increased positive feelings and increased life satisfaction. However, increased life satisfaction was not sustained after one month.[11]

    As a result of the aforementioned study, there is evidence to support a daily practice of journaling and gratitude for increased well-being. Individuals should practice both trait and state gratitude, whenever possible. Over time, these practices will become a habit and lead to lasting improvement.

    3. Develop Increased Awareness

    Increased awareness is associated with improvements in positive subjective experience, increased self-regulation and goal-directed behavior, and successful interactions with others.

    Increased awareness can be attained through meta-awareness. Meta-awareness is the ability to consciously notice an emotion, thought, or sensory experience. It is a skill that can be taught. Mindfulness-based meditation and psychotherapy are two ways in which meta-awareness is learned. Kindness and compassion meditations are both linked with improved well-being. Both Cognitive-Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) may help increase awareness.[12]

    4. Achieve Work-Life Balance

    An individual’s workplace has the potential to either help or harm them. Workplace factors that negatively impact well-being include:

    • Work-related pressure or demands
    • Lack of autonomy or flexibility
    • Poor coworker and supervisor relationships
    • Shift work
    • Longer workday length

    Employers can directly improve their workers’ well-being by providing paid leave, opportunities for salary growth, support for individuals with disabilities or those returning after injury, and access to health care. Improvements in the work environment and job structure may also be helpful.[13]

    Worker well-being is beneficial both for workers and their employers. It is associated with improvements in:

    Advertising

    • Performance at work
    • Coping with stress and self-regulation
    • Satisfying relationships, prosocial communication, and cooperation
    • Immune system functioning
    • And physical and psychological health

    Workplace well-being is also associated with a decrease in burnout, stress, and sleep-related issues.[14]

    5. Seek Out Positive Relationships

    Individuals with caring and positive connections often rank higher in well-being. On the flip side, poor social relationships can be more damaging than excessive drinking and smoking. Positive social relationships also help to protect against mental disorders, such as depression and anxiety.

    Prosocial behaviors are important for forming social connections that lead to increased well-being. Appreciation and gratitude are both pro-social traits. For example, focusing on the positive qualities and actions of others. Empathy for others also contributes to higher levels of well-being. Lastly, generosity is also a strong predictor of life satisfaction.[15]

    6. Stay Hopeful

    Hope is a concept often related to spiritual and religious traditions. However, it entered the world of psychology around the 20th century. It is now an important construct in positive psychology. Hope can be defined broadly as the belief that things can get better, and that goals are achievable.

    Hope is associated with an increase in:

    • Emotional adjustment
    • Positive feelings
    • Life satisfaction and quality of life
    • Social support
    • A sense of purpose

    Takeaways

    Well-being is a construct that is hard to define, yet widely cited in psychological literature. It is linked with feelings of happiness and contentment. It might also be described as a sense of purpose or satisfaction with life.

    To accurately measure it, there needs to be an agreed-upon definition. In general, it has been separated into objective and subjective categories. Objective well-being considers social and cultural constructs. Subjective well-being refers to the individual’s felt sense and internal assessment of their own.

    Advertising

    There are several things that individuals can do to improve their well-being. However, no one thing will improve everything. Rather, this requires a holistic practice of mental and physical health. Nevertheless, individuals who spend time in nature, develop positive connections, practice gratitude, stay hopeful, and develop awareness have a greater chance of experiencing better well-being.

    More Tips For Your Well-Being

    Featured photo credit: Mor Shani via unsplash.com

    Reference

    Read Next