Commit to Your Happiness with a Good Work-Life Balance

May 15, 2023


“Your children get only one childhood. Make it memorable.” — Regina Brett, Author

I am sure you are aware of the frequent heart attacks happening these days.

 As per a study conducted by UCL on more than 10,000 people, they found some life-threatening results. It stated that white-collar workers who worked three or more hours longer than required had a 60% higher risk of heart-related problems than those who didn’t work overtime.

Now this is not the only problem; as we become more stressed, we tend to have more serious health problems like strokes and respiratory issues.

Most of the time, while making a living, we forget to live it. And as a matter of fact, this disruption has been happening back to back. Because the line between work and life has been made so thin, we keep bouncing our heads.


When we take TIME OFF we are still busy checking our Office Phone. You are not alone in this; I made the same mistake. And perhaps your view might change when I give you the following case study.

As per the experiment, parents visiting a science museum with their kids, who were told to check their phones as much as possible, reported that the experience was significantly less meaningful and felt much lonelier compared to those who checked their phones less.

When you add up all of these moments, the sum total is a life shortchanged on meaning, joy, connection, and even memory. 

Since we are talking about TRUTHS here, let me tell you a harsh one too. A lot of people feel really tired from their jobs. Stats reveal 77 out of 100 people have felt this way at least once, and 51 out of 100 have felt this way more than once.

It seems like if people don't really love their job, they feel tired more often. The tiredness can also make it hard for people to have fun with their family and friends. And some people almost never take a break from work, which means they might miss fun times with their loved ones.

A lot of people check their work messages even when they're not at work. Only 38 out of 100 people think this isn't necessary.

As your Career Coach, I understand that this balancing act is more than just managing time—it's about cultivating a mindset and making transformative commitments that will fundamentally change your personality, your perspective, and your life.

Now, I want you to have the following commitments in your life so that you can find the time you always wanted.  

Let me tell you, it is HARD to follow, but I am sure this will be your LONG-TERM game.


Commitment 1: Prioritize Your Health

Perhaps the most crucial commitment to make is prioritizing your physical and mental health. Countless studies have shown a direct link between health and productivity. 

By taking care of your body—getting enough sleep, eating a balanced diet, and engaging in regular exercise—you're enhancing your capacity to perform at your best. Additionally, mindfulness practices, like meditation, can help manage stress and improve mental well-being.

I know you are never going to prioritise this anyway. So I have to give you a “WHAT-IF” question:

What if you have some serious health issues and you are not able to provide for your family?

What if your stress levels continue to rise unchecked, leading to chronic conditions like heart disease, diabetes, or hypertension? 

What if, because of your relentless work schedule, you start suffering from severe sleep deprivation? 

What if your relationships start to deteriorate because you're constantly preoccupied with work, even during your supposed downtime? 

What if your immune system weakens due to constant stress and lack of rest? 

What if your lack of physical activity and proper nutrition lead to obesity or other lifestyle diseases? 

What if your constant work mindset and lack of leisure activities result in a life that's devoid of joy, creativity, and fulfilment?

Still, you can commit; there is always room for CHANGE.


Commitment 2: Learn to Say "No"

A common pitfall of the working class is the inability to decline additional responsibilities, whether out of a sense of obligation, fear of missing out, or the desire to impress. 

Embrace the truth that building a successful academic career is a marathon, not a sprint. 

Recognize that stepping away isn't a guilt-inducing luxury, but a vital necessity for rejuvenation, resulting in a surge in output when you return. Working beyond a limit leads to diminishing returns, error-prone work, and burnout.

 Yes, there will be times when the grind is necessary, but making it a constant habit is a strategy for disaster.

However, it's essential to understand that saying "no" is not a sign of weakness. Instead, it signifies a clear understanding of your limits and a commitment to maintaining a healthy balance in your life.


Commitment 3: Manage Your Time Effectively

Time management is more than just organizing your tasks—it's about aligning your efforts with your goals and values. 

By committing to effective time management strategies such as planning, setting boundaries, and delegating, you can ensure that your energy is focused on what truly matters, thereby reducing the stress of feeling perpetually behind.

This might be difficult because we don't care about the time we spend on each task. So why use the world of applications on our phones?

 We are so surrounded by tech but why not use it for our own good.

  • Asana or Trello: These are project management tools that help you organize your tasks and deadlines. By keeping your work organized, you can avoid overworking and ensure you have time for rest and leisure.
  • Headspace or Calm: These are mindfulness and meditation apps that encourage you to take breaks and reduce stress. Regular mindfulness practice can improve focus and productivity, making work time more efficient and freeing up more personal time.
  • RescueTime: This app runs in the background of your computer and tracks the time you spend on applications and websites. It provides detailed reports on your activity, allowing you to identify time-wasting habits and improve productivity.

Commitment 4: Unplug Regularly

In this digital age, it's easy to get caught up in the constant barrage of emails, messages, and notifications. Commit to unplugging technology regularly. 

By doing so, you provide yourself with the opportunity to recharge and refocus. This could be as simple as setting phone-free hours each evening, taking regular digital detoxes, or designating certain days as "unplugged" days.

Another strategy you can take is to create clear boundaries for your time off. 

Instead of saying, "I'm out of the office. Feel free to slack me whenever," you can say, "I'll be offline. Call me only if it's urgent." To uphold these personal goals, work together as a team. Set team goals for personal time. 

Do it publicly, collect data, and hold each other accountable.


Commitment 5: Make Room for Joy

Make a commitment to not only work and responsibilities but also to activities that bring you joy and fulfillment. 

Whether it's reading, gardening, painting, or spending time with loved ones, these activities help recharge your batteries and give you a broader perspective on life outside work.

You have the power to ensure that work doesn't encroach on your personal time. I've trained many business students on the art of salary negotiation, but I've come to realize that negotiating for time is equally important.

If you find a deadline flexible, don't hesitate to ask for an extension. If your client wants a task done by Monday morning, consider requesting that the deadline be pushed to Tuesday afternoon. This way, you're safeguarding your rightfully deserved weekend from becoming a workday..


Commitment 6: Seek Support When Needed

Finally, never be afraid to seek help when you need it. This could be as simple as delegating tasks at work, hiring help for chores at home, or seeking professional guidance, such as counselling or coaching. 

Remember, seeking support is not a sign of weakness; it's a sign of wisdom and strength.

A growth mindset—the belief that abilities and intelligence can be developed—is a powerful tool for achieving work-life balance. This mindset encourages viewing challenges as opportunities for learning rather than as insurmountable obstacles. 

Embrace the idea that your capabilities are not fixed, but instead can be expanded and improved with effort and perseverance.


Achieving a healthy work-life balance is not about perfection but about continuous adjustments to align with your values and aspirations. It's not an overnight transformation, but a gradual process that requires patience, commitment, and, above all, kindness to yourself.

Remember, you are more than your job. 

By making these commitments, you acknowledge your multifaceted personality and take a holistic approach towards a balanced, fulfilled life. Here's to a healthier, happier you in your pursuit of work-life balance.

Let me know if you need my help. I will catch up with you in my next post.