It’s time to implement some work-life boundaries! (Picture: Getty Images)
We all have to work in order to make a living, but in doing so, it’s important we don’t forget to live.
However, sometimes that’s easier said than done, and it can be all too easy to get caught up in our jobs allow work to bleed into our personal time.
As such, it’s crucial to try and implement some boundaries so you can maintain a healthy work-life balance.
But how do you do this and where do you start?
Professor Sir Cary Cooper, an organisational psychologist from the University of Manchester, claims there are five steps everyone should follow.
He told Metro.co.uk: ‘The first thing you’ve got to do is prioritise your tasks so you can clock off at 5pm.
‘Research evidence shows that people who constantly work long hours get ill with either a physical or psychological illness if you keep overworking.
‘And also when you consistently work long hours, you’re less productive. You make mistakes and you’re less creative. So prioritise the tasks you have to do in your job, so you can clock off on time and see the people that matter, such as family and friends.’
Working too much isn’t healthy (Picture: Getty Images)
The second step is all to do with your smartphone, which Professor Cooper claims is one of the key things preventing people from having work-life balance.
‘Don’t access your smartphone at night, or at weekends, or while you’re on holiday for any emails,’ he urges.
‘You can keep it on because you might get phone calls. But think of the time when we had mobile phones that weren’t smartphones, life was a lot better for people in terms of work-life balance.
‘So many people are on their phones and laptops at night at home and it’s just not healthy. You want good work-life balance, you want to actually listen to your kids, or invest in your partner, or friendships? You can’t do that if you’re constantly on your phone.
‘So don’t access your emails outside of work unless it’s absolutely urgent. Be with your partner, go see friends, do other things.’
The expert adds that being on your smartphone in bed is also bad for your health more generally, as he claims there’s ‘strong evidence’ that looking at your phone in the hour before you go to bed can totally disrupt your sleep pattern.
His third step is to ensure that you stay ‘socially connected’, and no that doesn’t involve scrolling through Insta or TikTok.
‘Now that we’re giving you more time because you’re clocking off at five and you’re not mucking around with your phone at all hours god sends, make sure you think about who really matters in your life and make sure you connect with them,’ he says.
‘This could be relatives you haven’t seen for a long time, a friend you haven’t seen for a long time, or ensuring that you spend time with your partner. Good quality time.
‘So organise one night a week, maybe two nights a week, going out for a meal with somebody you know, somebody that really matters to you.
‘Or, if you’re a hybrid worker, break your day up by going with a friend or colleague for lunch, or a cup of coffee in the afternoon.
‘Surveys have shown the number one thing that makes people the happiest is relationships. That’s number one, so staying socially connected with people that matter in your life will make you happier.
‘And it will also help put into perspective any kind of problems you have at work that stress you out. For instance, if you’re a workaholic, your budget getting cut at work might seem like the end of the world, but there might be bigger things happening outside of your job.
‘My close friend just got breast cancer, and my relationship with her makes me value the time I have on this earth. So put the small things into perspective and think about what really matters.’
Top tips from a mindfulness coach
Claire Renée Thomas, a mindset and mindfulness coach, and the founder of Reaching My Best has shared some top tips for setting work-life boundaries in 2024 and working out which areas you need to improve.
1. Identify where you don’t have boundaries.
Where is work bleeding into your life and which moments are leaving your feeling overwhelmed or exhausted?
2. Notice the patterns.
Are there particular days or times when boundaries become most blurred? Are there specific people that test your boundaries more than others? What’s the impact of the boundaries being tested on you, your work, or others?
3. Define the rules of the game.
State the rules that work for you and how you want to protect your time and space. Perhaps you will make a rule that you won’t check emails after 5pm. Familiarise yourself with the ‘rules of your game’ and practice saying them out loud
4. Look for some short term quick wins.
Pick one of the easier areas to redefine your boundaries. Which area will have the greatest impact on your and on others? Which change are you most motivated to make – start with that. And if there are other parties involved, consider the potential willingness of the other person to help you, to cheer you along
5. Start implementing your plan of action.
Have a conversation with the other person and explain to them what the impact of not having boundaries is having on you (just you!) and explain what you are going to do to change that. No need to justify. Explain clearly without judgement or blame. Be succinct and then STOP talking. Wait for a response- even if it takes a few moments. Be prepared to be surprised by the (positive) response!
Walk your talk and keep your boundary. Give yourself a pat on the back, a high-5 or a heartfelt smile each time you successfully maintain your boundary.
The professor’s fourth step involves your boss, as he recommends investing in having a good relationship with your line manager.
He explains that this is crucial, because when things are troubling you and you need to take some time off, or if you have a child who isn’t well, then it’s your boss who will be able to give you the flexibility you need.
‘The worse your relationship is with your boss, the bigger the problem you’ve got, because your boss might be a command and control type of person and you won’t feel like you can ask for time off, or you might not feel able to say no when you’re handed extra work, so your personal life gets screwed up by constant interference.
‘Investing in your relationship with your line manager, or your boss is good for your work-life balance too. The more they know you and the more we build a good relationship, the more flexible they will be in terms of your workload and in terms of demanding you work longer hours, etc. Having a better relationship will enable you to have better balance.’
And Professor Cooper’s final point is of a similar vein, as it’s all about the way we treat people, which of course should always be with kindness. So just make sure you keep on being kind.
He adds: ‘If you want to have good balance at work and at home, being kind to people is a way of enhancing that possibility.
‘Be kind to the people you work with because they can support you when you need it. Be kind to the people who live in your neighbourhood, because you might need their help.
‘Being kind will give you a good sustainable relationship with everyone in your life and in turn that will help you get a good balance in life.’
And if for some reason you find that you’ve tried all of the above and you still can’t implement the boundaries you want in your life? It’s probably time to look for another job.
‘When you originally went for the job, you fit into the company and the culture was compatible with your personality, but over time different managers come in, mergers take place, and the environment changes. So over time you might find that fit begins to disappear and if that happens, you leave.
‘Think about why you’re not happy and think about what you want to do, perhaps you could do something entirely different with the skills you’ve gained.
‘But the bottom line is, if there’s a mismatch between your needs and the needs of the organisation, you should leave.’
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