Work-Life Balance
The term ‘work-life balance’ is a popular concept used in both academia and practice. ’Work’ involves the tasks and duties that we are responsible for in employment. The ‘life’ aspect includes family time and other
personal activities and interests. ‘Balance’, though, does not always mean allocating equal energy to both work and non-work related tasks; it is about having the control and flexibility over both spheres.
One theory in academia which helps us to understand this phenomenon is the Border Theory, developed by Clark (2000). According to Clark, there are fences that surround our family and work domains and a gateway between each domain. There are physical, emotional, cognitive and relational entities linked to each domain. Some individuals would prefer to ensure that these boundaries are completely separate and never cross, whilst others have job roles and personal circumstances that mean that when their spheres cross over, it does
not cause much negative impact. This demonstrates how work-life balance is context and person-specific depending on current life priorities and perceptions.
Have you ever had a really great day at work, gone home feeling great and brought this home with you? Similarly, if you have had a terrible day at work, have you ever taken this out on your loved ones at home?
Clark (2000) identified that when the spheres do cross, it can cause both negative and positive spill-over, meaning we can take both negative and positive aspects from one sphere to another. Examples of when this
spill-over may occur are; working longer hours, working from home and travelling for work. These can both negatively and positively impact job satisfaction, engagement at work and job performance.
So, what can we do?
Time to Switch Off
The majority of us are currently working from home due to the current situation with Covid-19. This can make it difficult to swap between work time and home time. Once you have finished work, step away from work. Turn your computer off, put your phone in a draw and leave it. Do not be tempted to read or send one more email.
Have a Separate Space
Confine your work to a certain area, whether this is at the office, or one room in the house. Make this area as comfortable to work in as possible to help you focus, whether that is getting a comfy work chair or a pot plant for your desk. Having a separate space will give you closure and ‘the end of the day’ feeling, when you are able to leave this area. You should then try to stop thinking about work and enjoy family time to ensure you have the space to relax and regenerate.
Autonomy and Control
Take control of your work schedule, have set work hours and stick to them. Set yourself mini-goals throughout the day, it can highlight what you have achieved for that day. You may want to split your tasks into urgent and not-urgent to help you prioritise. Remember to complete your most urgent and difficult tasks at the time you feel most alert, such as in the morning. If you can work flexibly, work out a schedule that works for you, your employer and your family. Block out pre-planned holidays and evening plans so you don’t forget that you cannot work at those times.
Remember, allowing yourself time to switch off, relax and not think about work is important for achieving work-life balance. This allows us to focus on family time, personal interests and hobbies. It will also allow
us to come back to work and engage effectively and efficiently with tasks and can reduce our risk of burnout or stress-related illness.
Please contact us at enquiry@lexxic.com or call +44 (0) 845 643 2754 if you have any questions in relation to achieving work-life balance, or want to find out more about our coaching topics.
Written by Chloe Davis, Lexxic Assistant Psychologist
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