You're torn between work duties and self-care. How do you strike a balance that benefits both?

My life experience has taught me that if I don't take care of myself I have nothing to give to anyone or anything else. Stepping back for even a few moments to catch my breath, clear my head, regain presence and ground myself in the Here and Now renews my energy and sharpens my focus so that I can effectively evaluate and decide where my work priorities lie. As I decide what work tasks need to be done and when, I remind myself that true multi-tasking is impossible: science has shown that our minds can really only focus on one thing at a time. I remember to maintain composure and patience with myself and others as I work toward balancing our often conflicting needs and demands.

Capture everything on a task list as things come up. Spend 5-10 minutes prioritizing this list. Identify the single most critical task that needs the immediate attention and focus on that. Tasks that stay on the list for a long time are likely not urgent or critical. They can be revisited later or removed if become irrelevant.

No matter how cool your memory is, a to-do list will always save you. While creating my to-do list, I keep these pointers in mind: 1. First get rid of the tasks that require 5 to 10 minutes focus. 2. Keep the most tiring tasks for the time you are the most active ( for me it's 11a.m to 2p.m) 3. Set aside a few tasks that can be done simultaneously ( listening to articles/podcasts and workout in my case) 4. Don't forget to celebrate yourself while you tick off those tasks. You deserve to be celebrated 💕

This is such a powerful reminder that prioritizing self-care is just as essential as managing work tasks. To take it a step further, I believe we should actually schedule self-care with the same importance we give to our work commitments. Whether it’s a mid-week lunch with a friend, indulging in that extra special matcha latte, taking a walk to recharge in nature and get away from your screen, or even booking a monthly massage or creative class—these activities deserve a spot on our calendar. Treat yourself EVERY day and make sure to actually follow through. Remember that sometimes, the best gift you can give yourself is the time to do absolutely nothing. 😉 #MentalHealthAtWork

Everyone knows we all have to prioritize and be strict with ourselves. But when it comes to actually practicing it, we face many challenges. What I found that works best for me is to maintain a TO-DO list with me. I keep on in my phone. The urgent works are starred. I start my day with a lot of positive affirmations like 'It'll be the best day I have ever had', 'I'll be able to sail through my day', and the like. This charges me up to face anything. then I go to my TO-DO list from yesterday and identify the things that have to completed today without fail and chalk out a day plan for myself. This has really helped me keep up with my twins while doing work from home.

Working from home can make it difficult to maintain work / life boundaries. It can help to ‘commute’ to and from your desk, maybe by trying to work in a separate room from where you do other things in the home, and shut the door behind you at the end of the day or even leaving the house for a 10 minute walk when you finish work to signal to yourself that work has ended and you are ‘travelling’ into leisure time.

Setting personal and time boundaries are things I have struggled with. The result was burnout. So I’ve learned that unless the house is burning down, I really do have time to meditate or walk the dogs. Nothing is more important than my well-being. In a work environment that could easily ask 60 hours a week, boundaries are essential for me.

I have successfully set boundaries by making non-negotiables for myself. For several years now, I will not see a client without having meditated that day, earlier in the day before the session. If I cannot prioritize my own mental health, then I think it would be nearly impossible helping others change their own behaviors and prioritizing their own self care. I think this is a crucial way that we can model appropriate behavior for clients. Another potential non-negotiable could be that you get x amount of physical activity each week. It could be anything. The point is that it helps affirm the importance of your health and wellbeing, especially amidst an industry where secondary traumatic stress and burnout are hazards of the profession.

Sometimes we need to practice saying "no". People pleasers find it hard to set healthy boundaries for themselves and as a result their self-care goes for a toss. So saying "no" in a kind but firm way is a very essential component of self-care

Many of my patients are women in the perimenopausal years - typically late 30s to early 50's - and they are torn in many directions in caring for their own children and also caring for parents. It is ok to not be everything to everyone all the time. I encourage my patients to learn it is ok to say 'no' and to set boundaries for their work, family and personal lives. It is exhausting and can cause burn out if it's not done in a timely manner. It's important to let go of the guilt and to take care of you first and foremost.

Have your proper self care routine in place. Whatever the chaos is, have your routine set and don’t ditch it. Journalise your thoughts, in every 45 mins walk around and take a break, don’t avoid having food in time with a balanced approach. Have a trusted person whom you can call and share your feelings. Don’t bottle the emotions and feel free to share them. Create your priority list and work accordingly. Feel free to prioritise yourself first

If we do not Nourish, move, relax as is required to maintain a healthy mind - body - spirit. . . how then could I show up as my highest and best?

When saying we should add self-care routines / rituals, we should be careful not to make it like adding another task to our already long to do list. Instead create a short habit like brushing your teeth. You do that at least twice a day about 2 minutes (don’t you 😉). It might feel insignificant to for instance rub your hands with that nice scented lotion you like, or walk slowly to get your favorite drink, or take a walk listening to your jam, or take a look in the mirror and smile, or compliment somebody, etc. But when you do it mindfully, really take your time to feel what you are doing and be in that moment, you’ll notice that you can switch off, relax and feel good. Take care of yourself first ❤️

You cannot be everything to everyone. You also cannot be great at everything. Know the areas that you are weak at and pass them to someone who strives in it. Automate where ever possible and build your team based on strengths and talents.

I used to think asking for help was a sign of weakness. I'd take on every task, working late into the night, skipping meals, and neglecting my health. It all came to a head when I nearly passed out at my desk from exhaustion. My boss sat me down and said, "You're not a superhero, and we don't need you to be one." It was a wake-up call. I started delegating tasks to my team, and at first, it felt strange. But I noticed something amazing - not only did I have more time to take care of myself, but my team members were thriving with their new responsibilities. They brought fresh ideas I'd never have thought of. Now, I see delegation as a win-win.

Delegation is a key strategy in managing workload and reducing stress. By entrusting responsibilities to capable team members, I can focus on higher-priority tasks and dedicate time to self-care. This empowers my team and reinforces the importance of collective responsibility and support within our work environment.

Flexibility in managing work and self-care is vital, especially when unexpected work demands arise. I adapt my schedule as needed, ensuring that self-care does not fall by the wayside. Flexibility helps me maintain a balanced approach to professional responsibilities and personal health.

Flexibility allows you to adapt to unexpected changes, prioritize tasks effectively, and make time for self-care activities. By being flexible in your approach, you can create a schedule that accommodates both your professional and personal needs. Establish clear boundaries between work and personal time. Avoid checking emails or taking work calls during your off hours. Make self-care a non-negotiable part of your routine. Whether it's exercise, meditation, or hobbies, make time for activities that nourish your mind and body. Stay present in the moment and practice mindfulness throughout your day. This can help reduce stress and improve your overall well-being.

Learn when you are most productive and utilise this in your daily agenda. It will deliver great flexibility and ensure you are behind your desk when you are in your element and that you take a well deserved break for reflection or do more menial tasks when you are not.

As a Practicing Psychologist. What I have found and practiced and is enshrined in my psyche is that everything about me revolves around me ie, I am the primary entity which important and needs a care on daily basis. In a fit of excellence we often tend to loose the basic concept of self care because we tend to over the time overgeneralise the achievements that we are expected or expect to earn. Balancing is a skill that is defined by a simple logic that my sanity defines the rest. A happy carpenter is anyday better than a depressed VP.We need to understand that we need to put down things and replan everyday if it interferes with our happiness. Never too late to start today.

La sensation d’être déséquilibré entre son activité professionnelle et sa vie personnelle est désagréable et inconfortable. Fréquemment, la balance penche assez lourdement sur l’élément matériel alors que tout l’or du monde ne peut combler le vide affectif et la prise en charge de sa santé mentale par des « soins détentes » d’où la nécessité de redéfinir des limites saines afin de répartir équitablement le travail et le bien-être. Examiner ponctuellement la situation par le biais de la réflexion contribue à repenser ses axes de priorités et les préserver. Composer un cadre environnemental équilatéral est parfait pour rester stable sur le plan physique et psychologique, c’est l’Eldorado de l’épanouissement personnel.

✨ Mein Erfolgsmonitoring✨ Meine Methode um meine Work-Life-Balance zu verbessern: das Erfolgsmonitoring. Jeden Abend nehme ich mir ein paar Minuten Zeit, um zwei Dinge festzuhalten: 1. Täglicher AHA-Moment 💡Dieser Moment hilft mir, jeden Tag bewusst wahrzunehmen und zu schätzen, was ich erreicht habe. Es kann eine kleine Erkenntnis oder ein großer Erfolg sein. Diese Reflexion motiviert mich und zeigt mir, wie ich mich weiterentwickle. 2. Offene Frage des Tages 🤔 Hier notiere ich eine Frage, die mich beschäftigt. Das kann etwas Berufliches oder Persönliches sein. Diese Fragen helfen mir, meine Gedanken zu ordnen und inspirieren mich, nach Lösungen zu suchen. Dadurch bleibe ich fokussiert und achte mehr auf meine Work-Life-Balance.

Refletir sobre suas escolhas e experiências é fundamental para entender o que realmente importa para você e fazer ajustes quando necessário. Tire um tempo regularmente para pensar no que está funcionando bem e no que poderia ser diferente, tanto no trabalho quanto na vida pessoal. Essa prática de reflexão ajuda a tomar decisões mais conscientes e alinhadas com seus valores, além de te guiar para um caminho que realmente faz sentido para você.

One thing I have found helpful is to timebox for focus. I often use the Pomodoro Technique, setting a timer for 50-minute focused work intervals followed by 10-minute short break. This creates focused work time blocks that maximize productivity on those critical tasks.

Learn to say ‘No’ more to the things which are not serving you , to say more “YES” to things which is essential for you. With all the other mentioned points ,it’s also important to understand that we all have same number of hours with each one of us still how someone is able to do what they want to do with peaceful mind, and someone juggle around all the works. In order to avail time and energy for our needs and essentials, learning to say no whenever and wherever necessary is must .

One priceless strategy from a psychological perspective is the practice of **self-compassion**. Self-compassion involves treating yourself with the same kindness and understanding that you would offer a friend. It means acknowledging your struggles without judgment, and recognizing that it’s okay to have limits. By being gentle with yourself during this demanding time, you can reduce stress and maintain emotional resilience, ultimately benefiting both your work and personal well-being.

This was not my problem for 30 years when I learned to maintain internal harmony. As a result, I am an observer of myself, and in any moment of disharmony, I choose from the center of myself. This is about will, which is not taught anywhere in education.

What helped me was learning the concept “ you can only control your actions”. That means, you cannot stop or prevent everything but you can control your reactions. The more I understood this concept, the happier I got.