Beyond Your 9-to-5: A Therapist Shares How to Create a Sustainable Work-Life Balance

Working a 9-5 job can feel exhausting. It’s like there aren’t enough hours in the day to work, cook, get errands done…let alone have time for yourself! However, there are specific ways you can maximize your schedule to make sure you’re maintaining a great work-life balance. And no, we’re not going to suggest you wake up at 5 AM for a 5-9 before the 9-5 routine, though if that works for you, that’s amazing!

Here are some strategies and insights for creating a sustainable work-life balance that doesn’t require you to be up at the crack of dawn. 

Prioritize Self-Care

Say it with us: self-care is not selfish! In fact, taking care of yourself ensures that you can show up productively in other areas of your life. This means carving out time in your schedule for activities that nourish your mind, body, and soul. Whether it’s exercising, meditating, reading, or spending time with loved ones, make self-care a non-negotiable part of your routine. This can be something as big as booking your therapy once a week at a random time in the middle of your work day, or something as small as a five minute walk just to feel the sun on your face before you open your laptop. At least a few times a week, block your calendar with little explanation and do something that makes you feel at peace. 

Set Boundaries

This is easier said than done. Establish clear boundaries between your work life and personal life to prevent burnout and maintain a sense of control over your time. Learn to say no to excessive work demands, avoid checking emails outside of work hours, and create designated downtime for relaxation and leisure activities. Obviously, this isn’t going to be feasible all of the time. Fire drills will come up, urgent tasks will creep in, and some nights, you’ll find yourself answering emails during dinner or editing your deck during The Bachelor. If that resonates – start small. Try to stick to your boundaries at least 3 out of your 5 work days. Allow yourself to actually recharge so you can hit the ground running tomorrow. 

Manage Your Time

Take a proactive approach to managing your time by setting realistic goals and breaking larger projects into smaller, manageable steps. Use tools like calendars, to-do lists, and time-blocking techniques to organize your schedule and optimize your time. Even scheduling breaks can be helpful! 

Stay Present

Mindfulness techniques like deep breathing, meditation, and journaling can help to keep you in the present moment. In a world with so many distractions, it can feel especially hard to focus on just one thing, making accomplishing tasks even more difficult. To help reduce stress, increase self-awareness, and improve overall well-being, start putting your phone down while you’re eating, and just eat. Rather than working out while taking a meeting, just spend time on your workout. Try to be mindful, present, and focus on one task at a time so that you can do it optimally. This will promote balance and clarity.

Delegate!

For people who like to be in control, delegation can feel intimidating. The reality is that delegation can be freeing. Don’t be afraid to delegate tasks or outsource responsibilities that can be handled by others. Whether it’s ordering groceries online, or enlisting help from family members, outsourcing can free up valuable time and energy for more meaningful pursuits.

Set Realistic Expectations

Avoid striving for perfection. Instead, focus on setting realistic expectations for yourself and others. Accept that there will be days when things don’t go as planned, and that’s okay. Be kind to yourself and practice self-compassion when faced with challenges or setbacks.

Embrace Flexibility

Achieving work-life balance is an ongoing process that requires flexibility and adaptability. Be willing to adjust your priorities and routines as needed to accommodate changing circumstances or unexpected events. Flexibility allows you to navigate life’s ups and downs with greater resilience and grace.

Foster Supportive Relationships

Surround yourself with supportive friends, family members, and colleagues who understand the importance of work-life balance and encourage you to prioritize your well-being. Lean on your support network for guidance, encouragement, and perspective during times of stress or uncertainty. Your support network plays a vital role in helping you maintain a healthy work-life balance by validating your need for self-care and reminding you to prioritize your well-being. Whether it’s a close friend who listens without judgment, a family member who offers practical assistance, or a colleague who shares similar experiences, having a network of supportive individuals can make all the difference in how you manage stress and cope with life’s ups and downs.

Ultimately, work-life balance really comes down to what you’re willing to prioritize. There is always time to prioritize something – what feels most important to you? Figuring out what values you hold most important is incredibly helpful when striving for work-life balance. While it may seem like there are never enough hours in the day to do everything, the reality is that you have the power to choose how you spend your time and what you prioritize. What matters most to you? What brings you fulfillment and joy? Taking the time to reflect on these questions can provide valuable insight into what you truly value and what you want to prioritize in your life. Your values serve as guiding principles that inform your decisions and actions, helping you align your daily choices with your overarching goals and aspirations. Once you’ve identified your core values and priorities, the next step is to make intentional choices that reflect those values in your daily life. Work-life balance is about living in alignment with your values and priorities, making conscious choices that support your overall well-being and fulfillment. By understanding what matters most and taking proactive steps to prioritize those things, you can create a more balanced and fulfilling life that reflects your truest self.

If you’re struggling with setting boundaries  and want help, reach out to the skilled clinicians at Manhattan Wellness. Together, we’ll work toward a more balanced you. If you are ready to make the changes you want in your life.

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At Manhattan Wellness, we understand that with all the messages we receive from the world, it can be difficult to maintain a positive narrative about ourselves. From social media, movies, and even people close to us, it can be hard to drown out the negative. So much so that our inner critic takes over and we forget to show ourselves the same compassion as others. That’s why our female therapists want to support you in building the confidence you need to reach your highest potential. Let us help you create an empowering narrative that will benefit all aspects of your life, from personal to professional. If you are interested in beginning counseling for women:

1. Submit a Contact Form or Email Us at hello@manhattanwellness.org
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Our therapists understand that building confidence takes time and that other issues can come up along the way. To better support you, we offer a variety of services to cater to your individual needs. The therapy services we offer are Therapy for Self Esteem, Anxiety Treatment, and therapy for dating and relationship issues. As well as therapy for college students, support for maternal mental health, body image therapy, and so much more. Are you feel like you’re not living the life you want and need to make changes? Let’s talk about it.