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15 Ways To Keep Work And Family Balance

15 Ways To Keep Work And Family Balance

Managing a work and family balance can be complicated at times. However, it’s possible to devote enough attention to both your professional life and your family life if you follow these steps.

1. Address Concerns From Your Family

Be willing to listen to concerns from your family about your work life. When you work long hours, your spouse, children, and perhaps even extended family will express concerns about you. Spend time listening to what they have to say and agree that you’ll take their feelings into consideration.

2. Allow Family to Help You

Allow family to help out whenever possible. Look for ways in which they can lighten your load. Whether you allow your mother to pick up your dry cleaning or your spouse to organize your folders, including them in the process can help free up some of your time.

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3. Stick to a Work Schedule

Try to establish a firm work schedule. Today’s world allows many people to work from home which can blur the lines between work and family. Establish a clear work schedule and start and stop work on time whether you’re at the office or you’re working from home.

4. Establish Work Goals that Align with Family Goals

Create goals for your job that align with your family goals. For example, working to save money for a family vacation will make the time you spend away from family seem worthwhile. Create goals that take the entire family into consideration and remind your family how the end result will benefit everyone.

5. Explain Your Work to Your Family

Sometimes family members feel left out when they don’t explain the nature of your work. Explain what you do and why it requires a lot of your time and energy.

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6. Limit Electronics Use at Home

Be both mentally and physically present with your family when you’re at home. Avoid checking work-related emails and answering work-related phone calls when you’re with your family. Limit your use of electronics so you can spend quality time with your family.

7. Set Aside Regular Family Time

Set aside time to spend with your family on a regular basis. On a daily basis, try to spend a few minutes each day talking with your spouse or reading with the children. Then, plan for longer periods of family time on the weekends or other days off.

8. Reward Yourself for Reaching Goals

Reward yourself when you reach your work-related goals. For example, if you’re working long hours to finish a particular project, when it’s all done, take the family out for dinner to celebrate. Rewards can help remind you to celebrate your accomplishments.

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9. Plan Your Schedule with Family

Look at the calendar at the beginning of each week and plan your schedule. Decide which family functions and children’s activities are going to be most important for you to attend. This will help you plan ahead and determine which days you have more time to devote to work.

10. Practice Separating Work and Home Life

Develop rituals and practices that help you separate work and home. For example, use your commute to unwind from a day at the office so once you’re home you can focus on your family and leave work behind.

11. Address Productivity Issues that May Slow You Down

Take a look at your work productivity and determine strategies that can help you be more productive. This will help you get the most done in the least amount of time, which can free you up to spend more time with your loved ones.

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12. Take Time for Yourself

Although you may not feel like you can take time for yourself, it’s important to to do so. Taking time for yourself can help ensure you will be at your best, both physically and mentally, when you’re at work or spending time with family.

13. Re-Evaluate Your Schedule and Priorities Often

Examine how you are doing in terms of balancing your work and family life often. Make adjustments when you’re not happy with the way things have been happening.

14. Hold Regular Family Meetings

Meet with your family regularly to discuss your work and family balance. Discuss any changes you may need to make and keep one another informed about what’s going on.

15. Keep a Time Diary

Keep a time diary that outlines how and where you spend your time for a week. This can help you see where your time goes. Sometimes people are surprised to see how much time they really devote to certain activities, such as watching TV.

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Amy Morin

A psychotherapist, psychology instructor, keynote speaker, and the author of the bestselling book 13 Things Mentally Strong People Don't Do

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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.

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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.

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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]

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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.

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    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

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