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Balance & Boundaries

Our success in balancing the various demands placed on us in all aspects of our life

Self-Coaching Guide: Balance & Boundaries at Work

I mentally transition from being in work mode to allow for downtime
  • Relevance to Wellbeing:
    • Psychological: Transitioning helps to mentally separate work from personal life, reducing stress and improving focus. 
    • Physical: Reduces the risk of burnout by allowing your body to relax and recover. A lack of downtime may lead to you developing chronic stress with health issues like insomnia, headaches, and weakened immunity. Allostatic Load theory describes how chronic stress can lead to wear and tear on the body, resulting in various health problems. Downtime is one of the key antidotes.  
    • Performance: Work-life interference can lead to stress, anxiety, and decreased life satisfaction. Research shows that work-family conflict is associated with higher levels of psychological distress. Spillover Theory explains how stress and emotions from work can spill over into personal life, affecting overall wellbeing. 
  • Reflective Prompts:  
    • How do you currently transition from work to home mode? 
    • How do you feel when you successfully disconnect from work? Recall moments when you felt balanced and how you can recreate those feelings more often 
    • What activities help you mentally switch off from work? 
    • What rituals, patterns or habits help you to psychologically detach?  
    • How effectively are you managing to psychologically detach from work currently? Rate yourself 1-10. What would nudging it up 1-2 points entail? 
    • What activities help you relax and recharge? Reflect on activities that help you unwind and how you can incorporate them into your routine. 
  • Action Strategies:  
    • Set Clear Boundaries for Work Hours and Personal Time: Establish and stick to specific work hours. Avoid work-related tasks during personal time to create a clear separation between work and home life. The Boundary Theory suggests that clear boundaries can help reduce role conflict and improve overall wellbeing. 
    • Create a Transition Ritual: Develop a routine that helps you transition from work to personal time. This could include activities like changing clothes or engaging in a hobby. Such rituals can help you mentally switch off from work and focus on your personal life.  
    • Mindfulness Meditation: Spend a few minutes practising mindfulness meditation to clear your mind of work-related stressors and focus on the present moment. 
    • Evening Walk: Take a leisurely walk to physically and mentally transition from work to personal time. The fresh air and change of scenery can help release tension and provide a mental reset. 
    • Listening to Music or Podcasts: Create a playlist of your favourite music or podcasts to listen to during your commute or after work. This can help shift your focus away from work and into relaxation mode.
    • Use the commute home to decompress and shift your mindset. 
I am happy with the amount of time I spend working
  • Relevance to Wellbeing:
    • Psychological: Satisfaction with work hours can reduce stress and improve mental health. 
    • Mental Health: Balancing work hours with personal time prevents burnout and promotes overall wellbeing. 
    • Performance: Ensures sustained productivity and job satisfaction. 
  • Reflective Prompts:  
    • How do you feel about the amount of time you spend working? 
    • What factors influence your work hours? 
    • What changes can you make to achieve a better balance? 
  • Action Strategies:  
    • Reflect on the adequacy of your current time boundaries: plan your minimum acceptable and ideal number of hours per day/week that would mean you did not feel overcommitted or take on more than you can handle.  
    • Communicate your preferred work hours to your employer and colleagues. 
    • Prioritize tasks to ensure you are working efficiently. 
My personal/family life has a negative impact on my work life*
  • Relevance to Wellbeing: 
    • Psychological: Personal issues can cause stress and distract from work. 
    • Mental Health: Balancing personal and work life is crucial for mental health. 
    • Performance: Ensures you can be fully present and effective at work. 
  • Reflective Prompts:  
    • How does your personal life impact your work?
    • For how long has this been a challenge? 
    • How are you coping? How big an issue is this for you? 
    • In what way are the issues impacting your work life?  
    • To what extent does your personal/family life affect your performance?  
    • What strategies have you tried to manage this impact? 
    • What makes it easier/harder for you to cope?  
    • What support do you need to improve this balance? 
  • Action Strategies: 
    • Reflect on the adequacy of your current boundaries: the physical, emotional, mental, or even digital limits that define how you interact with others and manage your time and energy. Boundaries help you prioritise your needs and values and prevent burnout by ensuring you don’t overcommit or take on more than you can handle; they are essential to protecting your wellbeing, preserving your energy, and maintaining a healthy work-life balance.  
    • Identify where you may benefit from having more or clearer boundaries: reflect on areas where you feel overwhelmed or stressed, notice situations where you feel your time or energy is being drained, and consider feedback from others about your availability and responsiveness.  
    • Set/refine your boundaries: clearly communicate your limits to others, be consistent in enforcing your boundaries, and use tools like calendars and reminders to help manage your time. 
    • Seek support from family, friends, or a coach to manage personal issues. 
    • Communicate with your employer about any necessary adjustments. 
I feel distracted by family or personal matters when I am at work*
  • Relevance to Wellbeing: 
    • Psychological: Distraction can reduce focus and increase stress. 
    • Mental Health: Managing personal distractions is crucial for mental clarity. 
    • Performance: Being present at work improves productivity and job satisfaction. 
  • Reflective Prompts:  
    • What personal matters distract you at work? 
    • How do these distractions impact your work performance? 
    • What steps can you take to minimize these distractions? 
  • Action Strategies:  
    • Set specific times to address personal matters outside of work hours. 
    • Use techniques like mindfulness to stay focused at work. 
    • Communicate with your employer about any necessary flexibility. 
In my role I feel pulled into too many different directions*
  • Relevance to Wellbeing: 
    • Psychological: Feeling pulled in multiple directions can lead to stress and overwhelm. 
    • Mental Health: Clear priorities and focus are essential for mental health. 
    • Performance: Ensures you can effectively manage your responsibilities. 
  • Reflective Prompts:  
    • How many different roles or accountabilities do you juggle at work?
    • What are your main priorities and how clear are they? 
    • What changes can you make to achieve better balance? 
    • Do you and others have a clear shared understanding of your key goals and deliverables? 
    • How much of your time/energy is taken up by non-core activities? 
  • Action Strategies:  
    • Clarify your roles and responsibilities with your employer. 
    • Prioritize tasks and delegate when possible. 
    • Set boundaries to protect your time and energy (see details on boundary setting under the question ‘I feel what others want from me in my work role is reasonable’).
My work days feel like a race against the clock*
  • Relevance to Wellbeing: 
    • Psychological: Constantly racing against time can lead to chronic stress.
    • Mental Health: A slower, more deliberate pace can improve mental clarity and reduce anxiety. 
    • Performance: Better time management can enhance productivity and creativity. 
  • Reflective Prompts: 
    • What makes your workdays feel rushed? 
    • How does this pace impact your wellbeing and performance? 
    • What can you do to slow down and manage your time better? 
  • Action Strategies:  
I feel what others want from me in my work role is reasonable
  • Relevance to Wellbeing: 
    • Psychological: Unreasonable stressor demands can lead to burnout and resentment. 
    • Mental Health: Balancing others’ expectations with your own needs is crucial for your wellbeing. 
    • Performance: Ensures you have the energy and focus for both work and personal life. Continually trying to deliver on what you know or believe to be unreasonable runs the risk of failing to meet those expectations and that failure being attributed to you as a person not being up to the job rather than to the situation or unreasonableness of the ask.  
  • Reflective Prompts:  
    • What is ‘unreasonable’ in your mind? 
    • What feedback have you given to others at work about this? 
    • How might you be contributing to the demands being unreasonable? 
  • Action Strategies:  
    • Reflect on the adequacy of your current boundaries: the physical, emotional, mental, or even digital limits that define how you interact with others and manage your time and energy. Boundaries help you prioritise your needs and values and prevent burnout by ensuring you don’t overcommit or take on more than you can handle; they are essential to protecting your wellbeing, preserving your energy, and maintaining a healthy work-life balance.  
    • Identify where you may benefit from having more or clearer boundaries: reflect on areas where you feel overwhelmed or stressed, notice situations where you feel your time or energy is being drained, and consider feedback from others about your availability and responsiveness. 
    • Set/refine your boundaries: clearly communicate your limits to others, be consistent in enforcing your boundaries, and use tools like calendars and reminders to help manage your time. 
    • Practice saying no to unreasonable demands. 
    • Seek compromise and support from colleagues. 
I feel I am drowning in unnecessary admin or 'red tape' in my work*
  • Relevance to Wellbeing: 
    • Psychological: Overwhelm from admin tasks can lead to stress and frustration. 
    • Mental Health: Efficient management of tasks promotes a sense of control and wellbeing. 
    • Performance: Reduces distraction and allows for better focus on core responsibilities. 
  • Reflective Prompts:  
    • What is the source of your unnecessary admin or red tape? 
    • How much influence can you have over this? 
    • Who else can deal with these tasks? 
    • To what extent is this an organisational systems and process issue? How might you succeed in elevating it as a business improvement priority? 
  • Action Strategies: 
    • Delegate admin tasks to others if possible. 
    • Use organizational tools to manage tasks efficiently. 
    • Prioritize and tackle one task at a time to avoid overwhelm.
When I feel overloaded at work, I take steps to alleviate the demands on me
  • Importance to Wellbeing: 
    • Psychological: Feeling overloaded can lead to stress and burnout. 
    • Mental Health: Taking proactive steps to manage workload is crucial for mental health. 
    • Performance: Ensures you can maintain productivity and job satisfaction. 
  • Reflective Prompts: 
    • What triggers your feelings of overload? 
    • What steps have you taken to manage these demands? 
    • What barriers prevent you from taking action? 
  • Action Strategies: 
    • Identify and address the triggers of overload. 
    • Communicate with your employer about workload concerns.
    • Seek support from colleagues or a coach. 
I have sufficient flexibility in my work arrangements to meet my needs
  • Importance to Wellbeing: 
    • Psychological: Flexibility reduces stress and allows for better work-life integration. 
    • Mental Health: Promotes a sense of control and reduces anxiety. 
    • Performance: Ensures you can meet work demands without compromising personal life. 
  • Reflective Prompts: 
    • What flexibility do you currently have in your work arrangements? 
    • What additional flexibility would help you meet your needs? 
    • How can you advocate for more flexible arrangements? 
    • What is your organisation’s policy on flexible work arrangements? How is this being enacted?  
  • Action Strategies: 
    • Discuss flexible work arrangements with your employer. 
    • Plan for contingencies in your personal life to accommodate work demands. 
    • Seek support from colleagues or HR for flexible work policies. 
My workload places me at risk of burnout*
  • Importance to Wellbeing: 
    • Psychological: Burnout can lead to severe stress, anxiety, and depression. It is characterized by emotional exhaustion, depersonalization, and reduced personal accomplishment. 
    • Physical: Chronic stress from burnout can cause health issues like insomnia, headaches, and weakened immunity. 
    • Performance: Burnout can lead to decreased productivity, cynicism, and a sense of detachment from work. 
  • Reflective Prompts: 
    • How long have you been dealing with this level of work? 
    • How close to burnout do you feel you are right now? (respond according to risk) 
    • Have you experienced this level of workload pressure before? How did you respond, resolve it, what happened? 
    • What steps can you take to prevent burnout? 
  • Action Strategies: 
    • Self-Care: Prioritize activities that promote relaxation and wellbeing. 
    • Work-Life Balance: Set boundaries to ensure time for personal life. 
    • Support Systems: Seek support from colleagues, friends, or a coach. 
    • Workload Management: Communicate with your manager, HR/other, leadership team about workload concerns and seek adjustments if necessary.

Self-Coaching Guide: Balance & Boundaries at Home

My work life has a negative impact on my family/personal life*
  • Relevance to Wellbeing: 
    • Psychological: Work-life interference can lead to stress, anxiety, and decreased life satisfaction. Research shows that work-family conflict is associated with higher levels of psychological distress. 
    • Physical: Chronic stress from work can cause health issues like insomnia, headaches, and weakened immunity. 
    • Performance: Negative spillover from work can reduce productivity and job satisfaction. Employees experiencing high work-family conflict often report lower job performance. 
  • Reflective Prompts:  
    • How much of this impact is under your control versus being driven by organizational/role requirements? 
    • How effectively are you managing your boundaries between work and home at present? Rate yourself 1-10. 
    • How can you move up 1-2 points – what practical steps can you put in place? 
  • Action Strategies:  
    • Set Clear Boundaries for Work Hours and Personal Time: Establish specific work hours and stick to them. Avoid work-related tasks during personal time to create a clear separation between work and home. Boundary Theory suggests that clear boundaries can help reduce role conflict and improve overall wellbeing. 
    • Communicate Your Needs and Limits: Discuss your work-life balance needs with your employer and family. Clearly communicate your limits and seek their support in maintaining these boundaries. Effective communication can help manage expectations and reduce stress. 
    • Practice Stress Management Techniques: Engage in stress management techniques such as mindfulness, exercise, or relaxation practices. Mindfulness can help you stay present and reduce work-related stress, while regular exercise can improve physical health and reduce anxiety. The Stress Buffering Hypothesis suggests that social support and stress management techniques can mitigate the negative effects of stress. 
    • Create a Transition Ritual: Develop a routine that helps you transition from work to personal time. This could include activities like changing clothes, taking a walk, or engaging in a hobby. Such rituals can help you mentally switch off from work and focus on personal life. 
    • Engage in Quality Time with Loved Ones: Prioritize spending quality time with family and friends. Engaging in meaningful activities and conversations can strengthen relationships and provide emotional support, helping to buffer the negative effects of work stress.
My responsibilities in my personal life are hard to balance with my work commitments*
  • Relevance to Wellbeing: 
    • Psychological: Balancing multiple roles can lead to role conflict and stress. The Job Demands-Resources (JD-R) Model suggests that high demands and low resources can lead to burnout. Role conflict occurs when the demands of one role interfere with the ability to fulfil another, causing stress and reducing overall wellbeing. 
    • Mental Health: Overcommitment can cause burnout and decreased mental health. Studies indicate that high role conflict is linked to higher burnout rates. The Effort-Recovery Model emphasizes the need for adequate recovery time to prevent chronic stress and maintain mental health. 
    • Performance: Work-Family Enrichment Theory suggests that positive experiences in one role can improve performance in another, highlighting the importance of balance. 
  • Reflective Prompts:  
    • Are your work commitments consuming a lot of extra time, or are your responsibilities outside of work onerous? Reflect on the specific areas where you feel overwhelmed and identify the main sources of imbalance. 
    • Where are things ‘out of balance’ for you in this regard? Consider which aspects of your life are suffering due to the imbalance and how this affects your overall wellbeing. 
    • Is this a temporary situation or one that requires more reflection on how to make changes? Determine whether the imbalance is due to a temporary situation or if it requires long-term adjustments to your commitments and priorities. 
  • Action Strategies:  
    • Review and Prioritize Your Commitments: Assess your commitments both at work and outside. Prioritize tasks based on their importance and urgency. The Eisenhower Matrix can be a useful tool for categorizing tasks and managing time effectively. 
    • Delegate Tasks Where Possible: Delegate tasks at work and home to reduce your workload. Seek support from family, colleagues, or professional services to share responsibilities. Effective delegation can help you focus on high-priority tasks and reduce stress. 
    • Schedule Regular Time for Self-Care and Relaxation: Allocate specific times for self-care and relaxation in your schedule. Activities such as exercise, hobbies, or spending time with loved ones can help you recharge and maintain a healthy balance. Self-Determination Theory highlights the importance of fulfilling basic psychological needs for autonomy, competence, and relatedness to enhance wellbeing. 
    • Set Clear Boundaries: Establish clear boundaries between work and personal life. Communicate your availability to colleagues and family members to ensure uninterrupted personal time. The Boundary Theory suggests that clear boundaries can help reduce role conflict and improve overall wellbeing. 
    • Practice Mindfulness: Engage in mindfulness practices to stay present and reduce stress. Techniques such as meditation, deep breathing, or mindful walking can help you manage stress and improve focus. Mindfulness can also enhance your ability to balance multiple roles effectively. 
Juggling my work and personal commitments takes its toll on me*
  • Relevance to Wellbeing: 
    • Psychological: Distraction from work issues can harm personal relationships and increase stress. Work-related rumination, the repetitive thinking about work problems, can negatively impact personal relationships and overall mental health. According to the Cognitive Interference Theory, such distractions can reduce the quality of interactions with loved ones. 
    • Mental Health: Constant preoccupation with work can lead to burnout and chronic stress. Effective boundary control is crucial for preventing work-related stress and maintaining mental health. The Job Demands-Resources Model highlights the importance of balancing job demands with personal resources to prevent burnout. 
    • Performance: Being fully present in personal life can improve overall wellbeing and work performance. Employees who can mentally detach from work during personal time report higher life satisfaction and better job performance. Recovery-Stress theory suggests that recovery experiences during non-work time are essential for maintaining high performance levels. 
  • Reflective Prompts:  
    • What does the toll of juggling look like or feel like for you? 
    • What could you off-load (even temporarily) that might help you at this time? 
    • Who can help with the juggle, and what gets in the way of this help being forthcoming? 
  • Action Strategies:  
    • Identify tasks that can be delegated or postponed. 
    • Create a realistic schedule that includes breaks and downtime. 
    • Seek support from colleagues, family, or a coach. 
I feel distracted by work issues when I am with family and friends*
  • Relevance to Wellbeing: 
    • Psychological: Distraction can harm relationships and increase stress. Work-related rumination can negatively impact personal relationships. 
    • Mental Health: Constant preoccupation with work can lead to burnout. Boundary control is crucial for preventing work-related stress. 
    • Performance: Being present in personal life can improve overall wellbeing and work performance. Employees who can switch off from work report higher life satisfaction. 
  • Reflective Prompts:
    • What triggers your preoccupation? (emails/texts/calls/general worry/lack of switching off) 
    • What feedback do you get on this from family and friends? Reflect on any comments or concerns they have expressed about your attention and presence. 
    • What triggers your preoccupation? Consider whether it’s emails, texts, calls, general worry, or a lack of ability to switch off from work. 
    • What can you do to better manage the boundaries? Think about strategies or changes you can implement to create clearer boundaries between work and personal time. 
  • Action Strategies:  
    • Set Specific Times to Check Work Communications: Designate specific times during the day to check work emails or messages and stick to these times. This helps create a clear boundary between work and personal life. 
    • Practice Mindfulness: Engage in mindfulness practices to stay present with family and friends. Techniques such as deep breathing, meditation, or mindful listening can help you focus on the present moment and reduce work-related distractions.
    • Create a Ritual to Transition from Work to Personal Time: Develop a routine that signals the end of your workday and the beginning of personal time. This could include activities like changing clothes, going for a walk, or engaging in a hobby. Such rituals can help you mentally transition from work mode to personal mode. 
    • Digital Detox: Limit the use of digital devices for work-related purposes during personal time. Consider setting boundaries for when and where you use your phone or computer to check work-related communications. 
    • Engage in Physical Activities: Physical activities such as exercise or sports can help you disconnect from work and focus on the present. These activities also promote overall physical and mental health. 
    • Seek Support: If you find it challenging to manage work-related distractions, seek support from a mentor, coach, or mental health professional. They can provide strategies and accountability to help you establish healthier boundaries. 
I have good discipline in 'switching off' from work
  • Relevance to Wellbeing: 
    • Psychological: The ability to switch off from work is crucial for mental recovery and stress reduction. Effective boundary management can significantly reduce stress and improve overall wellbeing. According to the Effort-Recovery Model, recovery from work demands is essential for maintaining health and performance. 
    • Mental Health: Regularly disconnecting from work helps prevent burnout and promotes overall mental health. Studies show that employees who can effectively detach from work during non-work hours experience lower levels of burnout and higher levels of life satisfaction. 
    • Performance: Being able to switch off from work improves focus and productivity when at work. Employees who can mentally detach from work report higher job performance and greater job satisfaction. The Conservation of Resources Theory suggests that recovery experiences help replenish personal resources, leading to better performance. 
  • Reflective Prompts:  
    • Can you leave work behind and fully engage in the rest of your life and relationships? Reflect on moments when you successfully switched off from work and how it impacted your personal life. 
    • What commitments can you make to yourself about working hours and relaxation? Consider setting specific times for work and personal activities. 
    • What reminders can help you refocus on what you value most in life? Think about visual or auditory cues that can prompt you to disconnect from work and engage in personal activities. 
  • Action Strategies:  
    • Establish a Clear End-of-Workday Routine: Create a ritual that signals the end of your workday, such as shutting down your computer, tidying your workspace, or taking a short walk. This helps create a mental boundary between work and personal time. 
    • Engage in Relaxing Activities: Identify activities that help you relax and unwind, such as reading, exercising, or spending time with loved ones. Incorporate these activities into your daily routine to facilitate mental detachment from work. 
    • Set Boundaries for Work-Related Communications: Establish clear boundaries for work-related communications outside of work hours. Inform colleagues of your availability and stick to these boundaries to ensure you have uninterrupted personal time. 
    • Mindfulness Practices: Engage in mindfulness practices such as meditation or deep breathing exercises to help you stay present and reduce work-related stress. Mindfulness can improve your ability to switch off from work and enhance overall wellbeing. 
    • Digital Detox: Limit your use of digital devices, especially for work-related purposes, during non-work hours. Consider setting specific times for checking emails or messages to avoid constant connectivity. 
    • Seek Support: If you find it challenging to switch off from work, seek support from a mentor, coach, or mental health professional. They can provide strategies and accountability to help you establish healthier boundaries. 
I have enough time left for myself after attending to my work and family commitments
  • Relevance to Wellbeing: 
    • Psychological: Personal time is essential for mental health and stress management. Engaging in hobbies or activities you enjoy can significantly improve your mood and reduce anxiety. Time alone can help you process thoughts and emotions, leading to better emotional regulation. 
    • Physical: Time for self-care activities promotes physical health. Regular physical activity like walking, yoga, or sports can reduce stress and improve overall health. Adequate rest and relaxation can enhance your immune system and reduce the risk of chronic illnesses. 
    • Performance: Ensures sustained energy and focus for work and personal life. Employees who prioritise self-care report higher job satisfaction and performance. Taking breaks and personal time can prevent burnout and increase productivity. 
  • Reflective Prompts: 
    • How does neglecting your own needs impact you? 
    • How would taking time for yourself impact you and your family? 
    • What single activity could you undertake in the next week for yourself? 
    • How do you feel after spending time on activities you enjoy? 
    • What barriers prevent you from taking personal time, and how can you overcome them? 
    • How does your physical health change when you prioritize self-care? 
    • How can you incorporate small moments of self-care into your daily routine? 
    • What long-term benefits do you foresee from regularly taking personal time? 
  • Action Strategies:  
    • Schedule regular personal time in your calendar. 
    • Identify and pursue activities that bring you joy and relaxation. 
    • Communicate your need for personal time to your family and colleagues. 
    • Set boundaries to protect your personal time from work and family interruptions. 
    • Create a dedicated space at home for relaxation and self-care activities. 
    • Practice mindfulness or meditation to enhance your mental well-being. 
    • Join a club or group that shares your interests to make personal time more engaging and social. 
    • Regularly review and adjust your schedule to ensure you maintain a healthy balance between work, family, and personal time. 
I feel stuck on 'fast-forward' and would love a slower pace and more tranquility in my life*
  • Relevance to Wellbeing: 
    • Psychological: Constant busyness can lead to chronic stress and anxiety. A slower pace can improve mental clarity and reduce stress. Taking time to slow down allows you to process your thoughts and emotions more effectively, leading to better psychological health. 
    • Mental Health: A slower pace promotes mental clarity and relaxation. Mindfulness and relaxation techniques can enhance mental health by reducing anxiety and promoting a sense of calm. Engaging in activities that encourage a slower pace can help you feel more grounded and centred. 
    • Performance: A slower pace allows for a more sustainable and contented family and personal life. By managing your pace effectively, you can approach household tasks, family responsibilities and social activities with a clearer mind and more focus. This can lead to a more harmonious home environment, improved relationships, and greater satisfaction in your personal life. 
  • Reflective Prompts:  
    • What specific aspects of your life contribute to feeling stuck on ‘fast-forward’? Is it work, home, or both? 
    • What choices can you make to slow down each day? 
    • What daily choices can you make to introduce moments of slowing down and tranquility? 
    • What would 30 mins of tranquility look like for you, and how can you incorporate this into your routine? 
    • How does the constant fast pace affect your mental clarity and overall wellbeing? 
  • Action Strategies:  
    • Identify and Eliminate Non-Essential Tasks: Review your own and your family/household’s daily tasks and identify non-essential ones. Eliminate or delegate those to free up time. 
    • Schedule Regular Breaks and Downtime: Incorporate regular breaks into your family/household schedule. Use these allocated times to relax, stretch, or engage in calming activities. Scheduling downtime helps prevent exhaustion for everyone and maintains grounded energy levels. 
    • Practice Mindfulness or Meditation: Engage in mindfulness or meditation practices to cultivate a sense of tranquillity. See if you can involve your family members too. These practices can help you and them stay present and reduce the mental clutter that contributes to feeling overwhelmed or frenetic. 
    • Set Realistic Goals: Set achievable goals for your household’s day and avoid overcommitting you or them. Prioritise tasks based on importance and urgency, and permit yourself to say no to additional demands. 
    • Create a Tranquil Environment: Designate a space in your home where you can retreat for a few moments of peace. This space should be free from distractions and conducive to your relaxation. 
    • Engage in Leisure Activities: Make time for hobbies and activities that you enjoy and that help you unwind. Whether it’s reading, gardening, or taking a walk, engaging in leisure activities can provide a much-needed break from the fast pace of daily life. 
I feel what others want from me in my personal life is reasonable
  • Relevance to Wellbeing: 
    • Psychological: Unreasonable demands from others in your personal life can lead to significant stress and resentment. Balancing others’ expectations with your own needs is crucial for maintaining psychological well-being. When you feel that others’ demands are reasonable, it fosters a sense of fairness and mutual respect, reducing stress and promoting a positive mindset. 
    • Mental Health: Balancing others’ expectations with your own needs is essential for mental health. Effective communication about what is reasonable can reduce stress and improve relationships. When you feel that the demands placed on you are fair, it enhances your sense of control and reduces anxiety, contributing to better mental health. 
    • Performance: Ensuring that the demands from your personal life are reasonable allows you to have the energy and focus needed for both work and personal life. Employees who manage expectations effectively report higher job satisfaction and performance. When personal demands are balanced, it prevents burnout and allows for better productivity and engagement at work. 
  • Reflective Prompts:  
    • What specific demands from others in your personal life do you find unreasonable, and why? 
    • How do these demands impact your stress levels and overall mental health? 
    • What feedback have you given to others about these demands, and how have they responded? 
    • How might your own actions or behaviours be contributing to the perception of these demands as unreasonable? 
    • How does the feeling of being overwhelmed by others’ demands affect your job performance and satisfaction? 
  • Action Strategies:
    • Communicate Your Limits: Clearly communicate your limits and needs to others. Let them know what you can and cannot accommodate, and explain the reasons behind your boundaries. 
    • Practice Saying No: Learn to say no to unreasonable demands. It’s important to prioritise your wellbeing and not overextend yourself. Practice assertiveness in a respectful, compassionate manner. 
    • Seek Compromise: Look for ways to compromise and find mutually acceptable solutions. Discuss with your family and friends to find a balance that works for everyone. 
    • Build a Support System: Seek support from family and friends who understand your situation and can help you manage demands. Having a strong support system can alleviate some of the pressure. 
    • Set Realistic Expectations: Set realistic expectations for yourself and others. Avoid setting goals or agreeing to demands that are not feasible and be honest about what you can handle. 
I feel I am drowning in household chores or personal / family administration*
  • Relevance to Wellbeing:
    • Psychological: Overwhelm from household chores and personal/family administration can lead to significant stress and frustration. This constant feeling of being overwhelmed can diminish your sense of control and wellbeing. Efficient management of these tasks promotes a sense of accomplishment and control, reducing stress and enhancing psychological well-being. 
    • Mental Health: The burden of managing household chores and personal administration can contribute to anxiety and depression. Organisational skills and effective management of these tasks can reduce stress and improve mental health by creating a more structured and predictable environment. 
    • Performance: Being overwhelmed by household tasks can distract you from your professional responsibilities, leading to decreased job performance. Employees who manage household tasks effectively report higher job performance and satisfaction, as they can focus better on their work without the constant distraction of unfinished chores. 
  • Reflective Prompts:  
    • What specific household chores or personal/family administration tasks make you feel overwhelmed? 
    • How do these tasks impact your stress levels and overall mental health? 
    • What strategies have you tried in the past to manage these tasks, and how effective were they? 
    • Who in your household can you delegate some of these tasks to, and how can you communicate your need for help effectively? 
    • How does the feeling of being overwhelmed by household chores affect your job performance and satisfaction? 
  • Action Strategies:  
    • Delegate Tasks: Identify tasks that can be delegated to other family members or consider hiring help for tasks like cleaning, childcare, or errands if feasible. Clearly communicate the importance of shared responsibilities to your household. 
    • Use Organisational Tools: Utilise scheduling apps, to-do lists, and other organisational tools to manage tasks efficiently. 
    • Set Realistic Goals: Set achievable goals for completing household chores and personal administration tasks. Avoid setting unrealistic expectations that can lead to frustration and burnout. 
    • Create a Routine: Establish a daily or weekly routine for household chores and personal administration tasks. Consistency can help create a sense of order and predictability, reducing stress. 
    • Communicate Needs: Open communication can help in distributing tasks more evenly and ensuring that everyone understands the importance of contributing. 
I have sufficient flexibility in my home life to accommodate unplanned work demands
  • Relevance to Wellbeing: 
    • Psychological: Flexibility reduces stress and allows for better work-life integration. Having a home and personal life that are willing, supportive and able to flex to accommodate changing work demands will lower stress. Conversely, having a personal life with inflexible demands and an inability to facilitate changing work demands can significantly increase your stress. 
    • Mental Health: Feeling you have the necessary flexibility in your personal life and circumstances to respond to emerging work needs as required promotes a sense of control and reduces anxiety. Flexibility in managing home life can improve overall mental health. 
    • Performance: Ensures you can meet work demands without compromising or creating conflicts in your home, family or personal life. Employees with flexible home arrangements report higher job performance and satisfaction. 
  • Reflective Prompts:  
    • How do you currently manage unplanned work demands in your personal life? 
    • What specific aspects of your home life are flexible, and which ones feel rigid? 
    • How does this flexibility or rigidity impact your stress levels and overall well-being? 
    • Who in your personal life can support me when unexpected work demands arise? 
    • How can you communicate your needs for greater flexibility to your family or household members? 
    • What changes can you make to ensure your support system is more effective? 
    • How do you prioritise work and personal responsibilities when they conflict? 
    • What strategies have you used in the past to balance these priorities, and how effective were they? 
    • What new approaches can you try to improve this balance? 
    • How does the flexibility (pr lack of) in your home life affect your job performance and satisfaction? 
    • How can you further enhance my performance by adjusting my home life flexibility? 
  • Action Strategies:  
    • Set clear boundaries: Establish specific times for work and personal activities to prevent overlap. Communicate these boundaries to your family and colleagues to ensure mutual understanding. 
    • Create a support network: Identify friends, family, or neighbours who can help with personal responsibilities during busy work periods. If feasible, consider hiring help for tasks like childcare, housekeeping, or errands. 
    • Utilise technology: Use scheduling apps and tools to efficiently organise and manage work and personal tasks. Leverage remote work options and virtual meetings to reduce commuting time and increase flexibility. 
    • Communicate effectively: Regularly discuss your work schedule and flexibility needs with your family/household to keep everyone informed. Be open with your employer about your need for more flexibility at home, and explore options like flexible hours or remote work. 
I feel torn between my work and my family*
  • Relevance to Wellbeing:
    • Psychological: Feeling torn between work and family can lead to significant stress and emotional turmoil. This internal conflict can cause feelings of guilt, frustration, and helplessness, impacting your overall psychological well-being. Balancing these demands is crucial for maintaining a sense of harmony and fulfillment in both areas of life. 
    • Mental Health: The constant struggle to meet both work and family demands can contribute to anxiety and depression. Effective boundary management and prioritization can help reduce these negative mental health impacts, promoting a healthier and more balanced lifestyle. 
    • Performance: When you feel torn between work and family, it can affect your performance in both areas. At work, you may find it hard to concentrate and be productive, while at home, you might struggle to be fully present and engaged. Managing this balance effectively can lead to improved performance and satisfaction in both domains. 
  • Reflective Prompts: 
    • What specific aspects of your work and family life are causing you to feel torn between the two? 
    • How does this feeling of being torn affect your emotions and relationships with your family and colleagues? 
    • What strategies have you tried to manage this tension, and how effective have they been? 
    • How well are you able to set and maintain boundaries between your work and home life? 
    • What changes can you make to better balance these demands and reduce the feeling of being torn? 
  • Action Strategies:  
    • Set Clear Boundaries: Establish clear boundaries to help manage Work-Family Tension between work and home life. Designate specific times for work and family activities and communicate these boundaries to your family and colleagues to ensure mutual understanding. 
    • Prioritise Tasks: Identify and prioritise the most important tasks in both your work and family life. Focus on what truly matters and let go of less critical tasks that can wait or be delegated. 
    • Communicate Openly: Have open and honest conversations with your family and employer about your needs and challenges. Discuss ways to accommodate both work and family responsibilities, such as flexible work hours or remote work options. 
    • Practice Self-Care: Make time for self-care activities that help you relax and recharge. This can include exercise, hobbies, or simply taking a break to unwind. Taking care of yourself is essential for managing stress and maintaining a healthy balance. Work has needs. The family has needs. You have needs!  
    • Seek Support: Contact friends, family, or professional counsellors for support and advice. Sharing your struggles with others can provide new perspectives and solutions and emotional support. 
    • Evaluate and Adjust: Regularly evaluate your work and family balance and adjust as needed. Be flexible and willing to change your approach if something isn’t working. Continuous improvement is key to finding a sustainable balance. 

Wellbeing Strategies and Actions

Wellbeing Tips for Balance & Boundaries - Working Well

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Wellbeing Tips for Balance & Boundaries - Living Well

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Tip:

Potentially the least well domain for senior executives generally – classic work/life balance factors impacting Authentic Relationships, Vitality & Energy and Resilience & Equanimity. Recourse to values and other Meaning, Purpose & Direction items may assist in helping to achieve a ‘reset’ – starting from now, what changes do they want to make to redress their Balance & Boundaries?