Introduction
This module will assist you to contemplate your own ‘work–life balance’. You will work on your own definition of life balance, managing the different roles you choose and the strategies to adopt when the balance changes.
Defining 'Work-Life Balance'
Although the term work-life balance is widely used, an agreed definition is hard to come by. However, lack of work-life balance is recognised as a problem for both the individual and the organisation. Here are some definitions:
- The expression “work-life balance” was first used in the late 1970’s to describe the balance between an individual’s work and personal life (Burnett, 2011).
- Work-life balance is about achieving a sense of peace between work and the many other areas of one’s life (Balancing Australia, 2012).
- There is no agreed definition of work-life balance but it does appear that the ‘right’ balance for one person may differ from the next.
- Work-life balance, in its broadest sense, is defined as a satisfactory level of involvement or ‘fit’ between the multiple roles in a person’s life (Hudson 2005).
Now Let’s Look at Your Definition
Please complete Activity 1 in your Activity Book. Here you will write what you think work-life balance means.
You will return to this exercise at the end of the module to reflect on how you believe you are achieving a work-life balance.
Please complete Activity 1 in your Activity Book.
Click on the Activity Books icon at the top of the screen, find Life Balance Activity Book and click the blue download icon.
What is Your Current Work-Life Balance?
The areas of life that you concentrate on can usually be categorised under the following headings:
WORKING
Everything from self-employment, consultancy, working at home and job sharing to any type of paid positions.
LEARNING
Studying at university, for work or just for life in general.
PLAYING
Socialising, relaxing, hobbies, sports, your interests and anything that lightens up your life.
GIVING
Supporting family or friends, sharing, volunteering and creating possibilities for improving your quality of life.
Make sure that you understand these different areas, as we will be referring to them again in this module.
Assessing Your Lifestyle
Let’s now look at your current lifestyle and identify the balance of different aspects of your life. Just as there is no one definition of work-life balance, there are also many ways to describe and identify the aspects or categories of work and life. Some experts believe that we can categorise areas of our life in the roles that we play.
- Child
- Student
- Worker
- Partner
- Homemaker
- Parent
- Citizen
- Leisure
- Pensioner
(Super, 1980)
You can think about the different aspects of your life as the roles above, but for the purposes of this module we will use the simpler aspects of working, learning, playing and giving.
The proportion of time you allocate to each of the aspects of working, learning, playing and giving will change at various stages of your life.
To be able to successfully manage a balanced life you need to stop and reflect on your current situation. In the following activity you will assess the time that you currently spend on each aspect of working, learning, playing and giving.
Once you have done this, you will then assess the time that you would ideally like to spend on each aspect of working, learning, playing and giving. This is an activity you can revisit as often as you wish.
Please complete Activity 2 in your Activity Book.
In this activity, you will create pie charts to show your actual then your ideal work-life balance.
Strategies for Managing and Adapting to Changing Priorities
Everyone’s work-life balance picture will be different – there is no right or wrong here.
However, it is important to recognise when your situation feels unbalanced and equally important to have strategies to manage this.
Recognise that you need to be kind to yourself and take a self-care check. Now that you have completed your pie charts – actual and ideal – you should have an idea of the areas that need attention to achieve the right balance for you.
In the following sections we will look at strategies – general tips for managing an unbalanced lifestyle – and then break it down to tackle each aspect of working, learning, playing and giving.
In order to maintain a healthy lifestyle balance, you need to understand and practice effective time management skills, and know how to set goals.
TIME MANAGEMENT SKILLS
We all have the same number of hours in a day; it is up to you how you use them.
Time management allows you to have a higher degree of control over what you do in a day, week, or month, so that you can spend the hours you have on what is most important to you. Below are some time management strategies to consider.
Create a list of things to do
All time management advice includes some form of writing down what you want to accomplish. For many people this is easy and natural. Other people have difficulty creating lists and following through on them. Time management requires discipline. If you’re not prepared to be disciplined, you’re not going to be a very good manager of your own time.
Create a to-do list at the beginning of each day or at the end of the day ready for tomorrow. The list could be split into four sections – try working, learning, playing and giving.
If you don’t keep track of what you want to accomplish, you’re not going to have a chance for effective time management. Carry a small planner or workbook so that you always have your list with you and you can add to it. Use the word ‘will’ instead of ‘would like to’ or ‘might’. Cross off your tasks as you work through them – this will give you a sense of achievement. By keeping a to-do list, you make sure that you capture all of the tasks you have to complete in one place.
Remember to keep your list manageable – avoid a list that is so overwhelming it gives you the shivers just looking at it!
Manage your resources
Try to keep only one diary, one calendar, one to-do list. Use a small notebook instead of post-it notes to avoid clutter. This way you will always have everything in one place. Think about how much time you would waste if you had a work diary, a uni diary, a personal one and then tried to remember what was in each? Keep things simple.
Schedule and plan ahead
Make time for all the things on your to-do list – allocate time and write it in your diary! The rest is up to you to be disciplined to actually do it.
Go back and reflect on all aspects in your work life, make sure that you plan enough time to cover all the aspects that are in your life.
Keep track of due dates. This includes commitments to work colleagues and friends. If you can’t meet the commitment, communicate that in a timely manner.
To keep an overview of important tasks, projects and events, you could chart these on a yearly planner. Include all things here, not just work projects or uni assignments. That way you will have a complete picture.
Prioritise
It’s important to sort your to-do list in order of priority, and then to devote most time to the most important tasks. This avoids the natural tendency to concentrate on the simple, easy tasks. You need to decide which tasks are urgent and important and to focus on these.
Keep focused
If you can be organised and focused, then managing your time will be easier.
If you plan to complete that job application by 5pm and you succeed in doing so, then think how good that will feel. Keeping on track will ensure that you minimize your stress levels and don’t find yourself scrambling for time to meet a deadline.
GOAL SETTING
To start managing your time effectively, you need to set goals.
When you know where you’re going, you can then figure out what exactly needs to be done, in what order. Without goals you lack focus and direction. Goal setting provides you with a benchmark for determining whether you are actually succeeding.
Setting clear goals and objectives that you are motivated to achieve is key to succeeding in whatever you do. Goals are useful as they keep you focused on your specific purpose. They can act as reminders, incentives or as steps that can assist you in doing the things you want to do.
However, keep a sense of perspective with your goals. It’s ok to change your goals along the way as your priorities or needs change.
You may already have heard of SMART goals and objectives. This approach may help you achieve what it is that you set out to do:
SMART Goals
Specific
Be as specific as you can. Big goals or objectives can often be broken down into smaller ones and each of these may also require some SMART objectives.
It should also be clear to understand. This area is the What, Why and How. What are you doing it for? Why are you doing it? And how do you plan to do it? For example, to set a goal of ‘being healthier’ isn’t very specific. To set a goal of ‘eating two pieces of fruit daily’ may well be.
Measurable
How will you know when you have reached your goal? Can you measure it? If you can, you will be able to clearly say ‘YES I have reached my goal’, or ‘NO I have not’. You therefore need to set clear criteria around the goal therefore. Similar to above, to say ‘I want to have a good job’ isn’t as measurable as ‘I want to have a job which allows me to work 36 hours per week and brings in $60,000 per year’.
Attainable
The effort required to attain the goal should be manageable.
Break it down into steps each step should move you closer to that goal.
Realistic
Setting unrealistic goals can be de-motivating.
The goal should be realistic, but should stretch you at the same time. There would be no point in setting a goal to run a marathon this weekend, when today you cannot even walk one kilometre.
Timebound
Set a time when you will measure whether you have achieved your goal.
This is the time when you will review it and will be able to say ‘Yes, I have achieved it’ or ‘No, I haven’t’. If you haven’t, work out the reasons why and reset it with new parameters.
Ways to Deal With an 'Unbalanced Lifestyle'
You are most likely to be unbalanced in one or more of these areas in your life:
Working – Everything from self-employment, consultancy and portfolio careers to home working, job sharing and flexi-working, any type of paid positions.
Learning – Studying at university, for work or just for life in general.
Playing – Isn’t just evenings and weekends. This is about doing interesting things, socialising, hobbies, interests or anything really that lightens up your life.
Giving – This may include supporting family or friends, sharing, volunteering, and creating possibilities for improving your quality of life.
This topic outlines what each of these means for your well-being and how you can gain control of and re-balance your life!
UNBALANCED WORKING ASPECT
Now let’s look at some things to consider if the working aspect of your life is unbalanced. Today, most employers are very aware of the need to provide a suitable work-life balance to their employees. Effective work-life balance policies are valuable to businesses and organisations for a number of reasons, including:
- reduced staff turnover rates
- becoming a good employer or an employer of choice
- increased return on investment in training as employees stay longer
- reduced absenteeism and sick leave
- improved morale or satisfaction
- greater staff loyalty and commitment
- improved productivity
Evidence suggests that long work hours create negative consequences for individuals and their families. People working longer hours are more likely to experience stress and conflict between work and family responsibilities, and often have poorer coping mechanisms to deal with these issues. Work-life balance policies help people meet the needs of their work and personal life. They are becoming progressively more important as they:
- increase people’s ability to participate in the labour force and be productive, while taking care of family and personal needs
- are vital in creating an attractive image for organisations that appeals to prospective employees and helps in retaining employees over long periods of time
As an employee it is important to research your organisation’s policies and procedures to ensure that you are aware of your legal rights.
Possible Solutions
If your working aspect is unbalanced, consider how your employer could help you address this:
- Could you work part time?
- Could you increase your hours?
- Could you discuss your work load with your supervisor?
- Could you work flexi-time?
- Can you take time off in lieu (TOIL)?
- Can you work from home?
- Can you change your shift work patterns?
Read up on your employer or company policies and then think about what would be best for you and your employer. Request to meet with your manager or supervisor to discuss this.
If you think shift work will be a part of your future career, the following section may be useful.
Nursing, Medical and Health students may find this particularly relevant. It covers the following topics:
- Disrupted sleep patterns and lack of sleep
- Nutritional inadequacies due to poor eating patterns
- Increased use of alcohol and drugs to cope with these problems
- No time or motivation for regular exercise
- Limited contact with family and friends
Managing Shift Work
There are some areas of work and occupations that will very likely involve shift work or working non-standard hours. While shift work may be essential to the economy, evidence suggests that it can have a physical or emotional toll on workers. Studies show that shift work and shifts with extended hours can have significant adverse effects on health, workplace accident rates, absenteeism and a worker’s personal life. Understanding these effects on your life is one way in helping you manage it. Your employer should also give you some information about managing shift work – make sure that you request and read this when you first start. Below you will find some general problems concerned with shift work and some solutions to help you combat these. The main problems caused by shift work are:
- Disrupted sleep patterns and lack of sleep
- Nutritional inadequacies due to poor eating patterns
- Increased use of alcohol and drugs to cope with these problems
- No time or motivation for regular exercise
- Limited contact with family and friends
Disrupted Sleep Patterns and Lack of Sleep
Partial sleep deprivation is the main problem affecting the health of shift workers. Humans have natural body rhythms which are regulated by a ‘circadian clock’ in the brain, called circadian rhythms. Shift work disrupts the circadian clock, causing symptoms similar to jet lag.
Tips
- One block of seven to eight hours uninterrupted sleep per day is preferable.
- Make neighbours and friends aware of your shift commitments.
- Modify your conditions to simulate night time sleeping, for example, black out curtains, air conditioning.
- Avoid smoking, alcohol and strenuous exercise for one-two hours before sleeping.
- Try sleep apps such as Pzizz | Sleep at the push of a button or Sleep – Headspace
Nutritional Inadequacies Due to Poor Eating Patterns
Shift work, particularly night work, can continually disrupt eating patterns. Eating large meals, or drinking coffee and other drinks containing caffeine to stay awake at night, can result in a range of symptoms such as indigestion, abdominal pains and bowel disturbances. Studies show that shift workers are more likely to display these symptoms than day workers.
Tips:
- Try and eat small regular meals, preferably close to normal evening meal times, even if this is close to the beginning of a shift.
- Avoid fatty or high protein meal during the night as these are not properly digested at this time due to the digestive process slowing down.
- Pay attention to high calorie fast foods as some shift workers report a tendency to gain weight by eating their normal daytime meals and also snacks at night.
Increased Use of Alcohol and Drugs to Cope With These Problems
Use of drugs such as caffeine or amphetamines by workers trying to overcome the effects of fatigue, and/or alcohol or sleeping pills to try to get to sleep, is a hazard of shift work. Any benefits are short-term, while the long-term effects on health and safety can be dangerous.
Tips:
- Do not use drugs or drink alcohol whilst at work!
- Lack of sleep and fatigue can increase the effects of alcohol so carefully consider when you have that last drink before your shift.
- If you are concerned about your drug or alcohol usage, we recommend you contact your GP, therapist, or Addiction Services (ATODS) | Townsville Hospital and Health Service for support and advice.
No Time or Motivation for Regular Exercise
Regular exercise is important for maintaining general health. Aerobic exercise has also been shown to assist shift workers by increasing sleep length and decreasing general fatigue, particularly for night workers. Exercising is not an easy task because shift workers usually start the day exhausted and pressed for time.
Tips:
- Exercise can be a simple walk or a run and can fit into your time frame.
- If it’s not already available ask your employer about the possibilities of exercise equipment at your work place.
Limited Contact with Family and Friends
Lack of contact with family and friends is frequently reported as a down side of shift work. Additional effort and planning to spend time with friends and family may be necessary.
Tips:
- Make sure that family and friends know your shift patterns.
- Schedule a social activity when you know that you are available and you have something to look forward to.
- Discuss any difficulties with your family/partner, and if you feel particularly stressed seek professional help.
Please complete Activity 3 in your Activity Book.
Here you will make a note of any changes that you could make to rebalance your working aspect of life.
UNBALANCED LEARNING ASPECT
Let’s look at some things to consider if the learning aspect of your life is unbalanced. As a student you are probably balancing learning with other aspects of your life. Take some time to reflect on how successful you are at this.
Striking a balance between study and other aspects of your life can make a real difference to your life at university.
It’s about getting all the pieces into place:
- Developing good study skills;
- Having realistic expectations;
- Being successful at time management;
- Having the right networks and resources.
If you are experiencing difficulties with any aspect of your university learning there are people that can help and support you.
- Talk to your lecturer, course co-ordinator or any member of staff in your College that you feel would be supportive to your concerns or issues.
- Make an appointment to see a counsellor. Counselling staff are committed to assisting students find solutions to a range of problems. Individual counselling is available to students for academic and personal problems, and group programs are run in the areas of stress management, motivation, self-esteem, time management, exam skills and dealing with exam stress.
- Try some online strategies for time management and productivity such as Habitica – Gamify Your Life or The Pomodoro Technique — Why It Works & How To Do It (todoist.com)
- You can also read the following top tips:
JCU Support Services
JCU offers a range of support services to help you when you need it.
Please complete Activity 4 in your Activity Book.
Here you will make a note of any changes that you could make to rebalance your learning aspect of life.
UNBALANCED PLAYING ASPECT
Now let’s look at some things to consider if the playing aspect of your life is unbalanced. Make a mental list of the activities that you enjoy doing and think about the time that you give to these activities. Does this fit with the other priorities in your life today? If you think that you are spending too little time on this aspect of your life consider the following tips.
Do you schedule some ‘me’ time into your day?
- This could be as simple as taking a lunchtime walk or reading a novel before going to sleep. It doesn’t have to be an expensive treat, although that could be beneficial sometimes!
Do you have any plans for interesting activities this month?
- Have you got a coffee date with a friend, some tickets booked for the football, a shopping trip, or a party planned, for example? When you have plans made for forthcoming activities or events, it creates a feeling of wellbeing and anticipation in your life.
Do you partake in regular exercise?
- Choose an exercise activity that suits you and your lifestyle and try and make this a regular occurrence. Exercising with a friend will often motivate you to persevere.
Do you have a hobby or an interest that you gave up years ago?
As other demands are put upon us we often forget about past activities that gave us pleasure. Do you still harbour a secret desire to act in a play, learn a musical instrument, or perfect another language?
Consider taking up an old hobby or finding a new one. Of course, you could also find that you devote too much time to the playing aspect of your life. Time management skills are critical in all areas of life and can be applied to any of the areas covered in this module. Scheduling dedicated time to playing (and sticking to it) should ensure that you don’t fall into the trap of having too good a time at the expense of other aspects of your life.
Please complete Activity 5 in your Activity Book.
Here you will make a note of any changes that you could make to rebalance your playing aspect of life.
UNBALANCED GIVING ASPECT
Now let’s look at some things to consider if the giving aspect of your life is unbalanced.
Giving is an important aspect to a balanced lifestyle. It allows us to feel that we are contributing to our community or society and makes us feel valued.
Giving too much?
- Do you ever feel overwhelmed by the demands that others place on you, and feel stretched in too many directions to try and please everyone?
- Do you have difficulty in saying “no” to things and take on activities and tasks that make too many demands on your time?
- Is too much of your time used on giving?
Giving too little?
- Do you feel unfulfilled with your contribution and participation in society and your community?
- Do you spend too little time with family and friends due to pressures elsewhere?
- Would you like to take on a volunteer role but haven’t quite organised it yet?
- Do you wish that you could spend more time on giving?
Top Tips:
- Read our tips on healthy relationships here: Relationships.pdf (jcu.edu.au)
Please complete Activity 6 in your Activity Book.
If you feel you give too little, fill out the Giving too little section.
OPTIONAL FURTHER VIEWING
Gary Kunath: “Mastering Life Balance”
“Gary Kunath visits Google’s Mountain View, CA, headquarters to discuss his book, “”Life Don’t Miss It.”” This event took place on June 27, 2013, as part of the Authors@Google series. Published on Jul 17, 2013
Looking for Work/Life Balance Webinar, Russell Cummings (2014)
A little work/life balance inspiration
Published on Oct 2, 2013, McGill Project in Social Context of Business
References
- Balancing Australia. (2012). Work Life Balance tips-eBook Testimonials. Retrieved from balancingaustralia.com.au
- Burnett, K. (2011). Practical contact centre collaboration. Retrieved from https://books.google.com.au/books?id=Cz2iTqzX2MYC&pg=PA56&dq=%22New+Ways+to+Work+and+the+Working+Mother%27s+Association%22&source=gbs_toc_r&cad=3#v=onepage&q=%22New%20Ways%20to%20Work%20and%20the%20Working%20Mother’s%20Association%22&f=false
- Hudson. (2005). The Case for Work Life Balance: Closing the Gap Between Policy and Practice. 20:20 Series. Hudson Global Resources
- Super, D. E. (1980). A Life-span, Life-space Approach to Career Development. Journal of Vocational Behavior, 16:282-298
Back to Topic List