The Healthy Work/Life Balance

Nine to Five may have been a hit for Dolly Parton, but, for most of us, it’s no longer true of working life. Longer hours and e-mail make it hard to switch off and balancing the demands on your time is a challenge, particularly if you have family commitments. But having a meaningful job doesn’t have to mean sacrificing your personal life. Weigh up what the experts have to say about finding that mythical equilibrium.

1. Join the revolution.
“Flexible working [is] on the rise,” says Stephen Overell, a researcher at the Work Foundation, a charity. “Employers will go to surprising lengths to accommodate you.” So if starting an hour later or working from home one day a week would improve things, ask for it. “Sell [the arrangement] to your employer as a business case,” says Steve Williams, head of equality at Acas, the employment relations service. Legally, managers are obliged to consider your request, although they don’t have to agree to it.

2. Manage your time.
Self-discipline is your saviour. “You might work 11 hours a day but if four are spent chatting or being interrupted it’s not productive,” says Peter Flade, a managing partner at Gallup, a consultancy. He also advises setting aside sacrosanct time outside the office where work is not allowed to interfere.

3. Say “no” positively.
“If you take on too much, [then] you can’t deliver on it well, it eats away at you and you let people down,” Flade says. “Saying ‘no’ is better for your clients, colleagues, and family.” Overell agrees. “Everyone has the urge to please, especially younger workers. But you get more respect by saying ‘no’ than saying ‘yes’.”

4. Focus on outcomes.
Measure your performance by what you achieve – don’t stay late for the sake of it. “It could be that you can do [your work] in 35 hours and your colleague takes 50, ” says Flade. “It’s the quality of the work that counts.” Overell: “Graduates are often pushed very hard and it’s intoxicating to be in that elite group. But retain a sense of perspective.”

5. Sharpen your skills.
“Take advantage of every training opportunity – you’ll improve your skills and find ways to become more efficient,” Williams says.

6. Look after yourself.
Sleep and diet are often the first casualties when work becomes too much. “Consistently working long hours is not good for you,” Overell says. “Stress can lead to mental health problems and heart disease.”

7. Take time out.
“Some people go to the gym at lunchtime, others go out for a walk,” Williams says. “A break will make you more productive and prevent that 3 o’clock output slump.”

8. Don’t neglect your friends.
Working relationships can lead to lasting friendships, but more often than not they fade when people move on. “It’s very easy to let workmates become proxy for friends and family,” Overell says. “But it’s a superficial network and needs to be checked.”

9. Talk to someone.
If you’re feeling stressed, say something early, Williams advises. “Don’t wait until you’re cracking up and your work is hopelessly behind.” Usually your line manager is the best person to approach, he says.

10. Work is not the enemy.
“Work can be a huge source of wellbeing,” says Flade, who puts in 60-hour weeks but refuses to own a BlackBerry and never works at weekends. “There’s a huge difference between being busy and being stressed,” Williams says.