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Last Updated on April 22, 2021

How to Balance Time for a Truly Balanced Life

How to Balance Time for a Truly Balanced Life
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Health and meaningful relationships add years and quality to our lives. Few people contest this fact.  Does it then follow that more people are focusing on these areas of their lives?  Do you regularly exercise and go for holidays or fun meals with your spouse/partner and family?  If the answer is no, why not?  Expense could be an issue.  If your reason is  “I can’t find the time,”  you’re not alone.  You keep track of your expenses and know how much your bank balance is, but do you also know exactly where your time goes?  Here are simple tools to manage time and become conscious of how you spend it.

1. Pause and review your past week.

You attend to many things at work and after work.  How do you decide on which tasks to prioritize?  Usually, you first do those that need to be finished sooner or whose deadlines are looming.  This generally works, but over the long term it could turn into crisis management rather than a way to manage time.  Cheryl Richardson in her book Take Time for Your Life challenges us to check where our time goes. Determined to get an accurate indicator for the exercise, I came up with these forms that assign colors per Life Area to make it visually easier to track time.

First, look over a typical week.  On the Time Tracking Daily Form, block the hours spent per day according to color of the Life Area they fall under.

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    Next, total those hours by Life Areas on the Time Tracking Weekly Totals Form. An optional step is to convert those weekly totals to a pie chart for a more dramatic visual.

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      So just where does your time go?  Aside from sleeping and eating, which area of your life do you spend the most time on? Which life area gets the smallest portion?  I had expected work to eat up a big chunk of my time, but was surprised at how little I spent on Spiritual well-being and on Fun and Adventure.

      2. Make a plan to manage time; decide which life areas need attention.

      These forms are not absolute and have room for improvement.  Exercise, for example, is grouped with sleeping under Physical and Emotional Health. Although this area gets the largest share of your time, it does not necessarily mean you are spending that time on exercise.  Watching TV falls under Fun and Adventure, but it’s a poor substitute for traveling or participating in a hobby. Reading falls under Physical and Emotional Health when it could actually be considered a hobby.  You can tweak the activities that go under each life area or even change the colors altogether.  What’s important is you’re aware of the other areas of your life you may be neglecting and can then decide to manage time so these get more attention.

      The Simple Abundance Companion author, Sarah Ban Breathnach remembers the shock she had felt while looking at her calendar and realizing, in her own words, that “there was no space in the day, week, or month for me to take care of my needs.” She talks about how our inability to say no to family, friends, colleagues, and volunteer work can quickly fill up our calendars, leaving no time for ourselves. Taking action, she set aside two hours a week on her calendar just for her.  She didn’t label it, but blocked the time with a bright yellow marker. This visual prompt made it easy for her to say no to any activity that was in conflict with her “just my own” time.  Her color-blocking tip inspired me to use colors on my weekly and daily schedules.

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      3. Prepare your weekly to-do list and daily schedule to prioritize those life areas you want to focus on.

      Planning what you want to accomplish on a weekly basis works well.  List the tasks by Life Area on the Weekly To-Do List.

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        These tasks can then be carried over to your Daily Schedule.  At the end of each day and week, review what you have accomplished.  The colors will clearly show which life areas you spent most of your day and the week on. You can then decide to focus on the other areas in the coming days and weeks.

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          Often, there will be demands on your time beyond your control. These effective, colorful tools will equip you with some leeway for deciding how you spend your time.  Consider it like a bank or expense account that shows you where your money goes.  Unlike money, time is a finite resource.  Once spent, it can never be recovered. When you consciously manage time, you can balance not just your finances, but more importantly, your life.

          Featured photo credit: Simon Schmitt via unsplash.com

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          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
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          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.

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          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]

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          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.

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          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:

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          • 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.

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          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

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