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The Balancing Act: Achieving Work-Life Balance

Updated: Mar 24

Rachel Njuguna, PhD


Work-life balance has become a widespread topic of discussion among individuals and researchers. Is it important? When I was a young professional entering the workforce years ago, no one talked about work-life balance. You were just happy to have a paying job. That was the age when you went into the office at 8:00 a.m. and left at 5:00 p.m., glad to go home and relax. There was no carryover work on the computer to be done at home, and no emails were expected to come at the end of the day. You went home and enjoyed time with your friends and family or engaged in other fun, planned, or spontaneous activities. The following day, you returned to work refreshed, energized, and motivated. Wages paid at the end of the month were well received.


Today, the definition and perception of work have changed. Work can seem demanding. For example, your computer has become a part of you—your buddy, your most valuable possession—a lifeline. It is work, work, work all the time, and for most people, work commitments, which used to be a fundamental element of life satisfaction, are no longer solely fulfilling but are performed for wages alone.


Researchers have linked this growing change in the perception of work demands to the changing world’s industrial and workforce needs. The daily structure and social identity offered by professional positions and the expectations to be met have also been a driving force for this change. Because of the demand for productivity, everyone has had to change and alter work habits to meet current industrial needs. Long working hours are determinants of work-life balance, including factors that can be changed by the individual and those that require organizational initiative.


Some are satisfied spending long hours at work for potential career progression, while others feel fulfilled when their family is prioritized. Still, aligning both remains a focus for many. Balance is best defined when it is absent. When the preferred type of balance is not achieved, it leads to interference or conflict in our family and workplace.


Work-life balance means utilizing your internal resources to manage stress on both fronts: work and home. Some people’s balancing acts may be more complicated than others. For instance, imagine you are a young professional trying to manage your first job while also facing social demands, dating, and relocating after graduating from college. Your overachieving streak may lead you to overexert yourself, consequently experiencing unexpected stress from work demands, leading to overworking and committing to long hours even when not needed. This may require a cognitive shift and a “degree of resilience in determining a work-life balance.”


In a survey of U.S. doctors, Derby et al. (2013) found that those who worked long hours, were younger, and worked in academic medical centers experienced more work-home conflicts. Only working hours were associated with experiencing more work-home conflicts among their employed partners after other personal and work-related factors were considered. Doctors who experienced work-home clashes within the three weeks before the survey had more symptoms of burnout and thoughts of divorce than those with less conflict-ridden personal-professional lives. In most cases, physicians and their employed partners could resolve work-home conflicts in a manner that met both home and work responsibilities. However, physicians were more likely to prioritize work over their partners.

Further research states that finding a work-life balance is more challenging than you might think and is a constant struggle. Jes Bella (2023, p. 600) suggests that the “significance of striking a delicate equilibrium between professional commitments and personal well-being is dependent on the role of employers in fostering a supportive workplace culture that values work-life balance, promotes flexible work arrangements, and recognizes the importance of employee well-being.” Failure to achieve this balance can detrimentally impact mental, physical, and emotional health.


Technological advancements have blurred the lines between professional and personal life, making it essential for individuals to establish clear boundaries and engage in activities that promote relaxation and rejuvenation. C. Chancey, a career expert and CEO of Amplio Recruiting, believes individuals can enhance their quality of life and contribute to a more sustainable and fulfilling work environment by recognizing the importance of holistic well-being and implementing proactive strategies. He adds that a good balance benefits both the employee and the employer. For the employee, this can mean reduced stress, burnout, absenteeism, and improved productivity, while employers “who are committed to providing environments that support work-life balance for their employees can save on costs; the reality is that they also experience fewer cases of absenteeism and enjoy a more loyal and productive workforce” (Chancey, 2022).


Here are some tips to alleviate work-life stress and achieve balance:


  • Be realistic. Not all days will be the same, and balance is achieved over time, not each day.

  • Be flexible. Choose a job that is a fulfilling career that motivates you and allows you to be a well-rounded individual.

  • Be aware of your health! Emotional, physical, and mental health are essential in balancing work and life. Make time to attend to any challenges, such as taking sick leave and speaking with your supervisor.

  • Take a vacation. Plan to use your earned vacation/personal days to recharge. Notify your supervisor and colleagues so you can handle a backlog of work when you return.

  • Make time for yourself and your loved ones. According to Chancey, “While your job is important, it shouldn’t be your entire life.” Plan time to spend with important people in your life. According to Sanfilippo (2023): “Realize that no one at your company is going to love you or appreciate you the way your loved ones do. Everyone is replaceable at work, and no matter how important you think your job is, the company will not miss a beat tomorrow if you are gone.”

  • Set boundaries and work hours to minimize taking work home or infringing on your time off.

  • Set achievable goals and priorities and stick to them.

  • Schedule time to speak with your supervisor often and seek support from those you can trust regarding life stressors.

  • Practice self-care consistently, such as managing your day-to-day stress, exercising, getting plenty of rest (including quality sleep), eating well, staying connected with those you care about, and engaging in enjoyable activities.


References



Dyrbye L.N., Sotile W, Boone S, West C.P., Tan L, Satele D, Sloan J, Oreskovich M, Shanafelt T. (2013). A survey of U.S. physicians and their partners regarding the impact of work-home conflict. Journal of General Internal Medicine, 1:155-61. doi: 10.1007/s11606-013-2581-3. PMID: 24043567; PMCID: PMC3889954.



Sanfilippo, M. (Nov 20, 2023): Business Daily: How to Improve Your Work-Life Balance Today. https://www.businessnewsdaily.com/5244-improve-work-life-balance-today.html


Yin C, Ji J, Cao X, Jin H, Ma Q, Gao Y. (2023). Impact of long working hours on depressive symptoms among COVID-19 frontline medical staff: The mediation of job burnout and the moderation of family and organizational support. Front Psychology Journal, 14:1084329. doi: 10.3389/fpsyg.2023.1084329. PMID: 36874813; PMCID: PMC9975257.




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