Traditionally, admiration has been reserved for those employees who show up to work early and leave late, indicating that those who steep themselves in work at their own expense are “doing it right.” Not only is this an outdated way of thinking, it can be particularly harmful to work-life balance, which has become a top concern among employees.

According to the global 2017 Randstad Employer Brand Research report, 45 percent of surveyed employees note good work-life balance as an important attribute in gauging the attractiveness of an organization, third only to an attractive salary (58 percent) and long-term job security (45 percent).

Unfortunately, some people are stuck in the old way of thinking, shunning their own work-life balance to better serve their company. This is particularly true among entrepreneurs and small business owners and employees, who are particularly vulnerable to burnout.

“Having a small business means having fewer employees, meaning a heavier work load for each person,” writes Bostitch in their post on how to protect from small business burnout. “There is more ground to cover with less hands, so it makes sense that small business owners and their employees are more likely to experience the lack of energy and negative feelings burnout entails.”

The risk here is that poor work-life balance and burnout stem from stress, which can contribute to multiple physical problems, such as headache, chest pain, fatigue, and sleep problems. The Mayo Clinic also lists these common effects of stress on mood and behavior:

• Anxiety
• Restlessness
• Lack of motivation or focus
• Feeling overwhelmed
• Irritability or anger
• Sadness or depression
• Overeating or undereating
• Angry outbursts
• Drug or alcohol abuse
• Tobacco use
• Social withdrawal
• Exercising less often

In worst case scenarios, you can actually work yourself to fatality. The Japanese actually have a word for this. “Karoshi” can be translated literally as “overwork death,” the first case of which was reported in 1969.

Building Better Work-Life Balance

The good news is that industry trends have begun to catch up with the idea of better work-life balance. This includes alternative work structures and management that are more understanding of employee needs.

“Many businesses are going beyond the traditional 9-to-5 model and allowing for an alternative work structure… permitting their employees to work from home, sometimes even tapping talent that is 100% remote,” notes Pepperdine’s Graziadio Business School. “In fact, according to GlobalWorkplaceAnalytics.com, 3.7 million employees (2.8% of the workforce) now work from home at least half of the time,” they write.

Nevertheless, we can’t rely on businesses and organizations to allow us a better work-life balance — we have to actively work toward and seek it out ourselves. Whether you’re a working professional, a student, or an entrepreneur, anybody looking for better work-life balance should follow these 10 steps:

• Prioritize. Writing a to-do list can help you sort out what you want to get done vs. what you actually need to get done, and having a list that you can look at in the morning can help to relieve stress when you wake up and as you look at it throughout the day. Be realistic here, and set appropriate expectations.

• Take breaks. Your mind is a muscle, and, just like you would if you were working out, you need to give it periods of rest. Burnout pops up when people are mentally ground down, feeling stuck in a rut without any variation. Make sure to take breaks often.

• Get fresh air. Don’t just take breaks — go on a walk, a bike ride, or even hit the gym. Exercise releases endorphins and reduces cortisol, meaning you’ll feel more refreshed and less stressed. Not only that, but doing activities that let your mind wander can leave you feeling mentally refreshed, and can even help you come up with new ideas that you wouldn’t have come up with otherwise.

• Maintain a healthy lifestyle. If you’re too busy to consider your own health, work-life balance is absolutely a problem for you. If you’re not 100 percent, your work won’t be either, meaning you might as well take the time to take care of yourself, so that you can take care of your work.

• Reach out to and spend time with family and friends. Human beings are social creatures by nature and need contact with friends and family — especially if you work alone and find yourself constantly consumed by work. Be firm in finding time to nourish your soul among those who love and like you.

• Rely on your advisor or manager. Whether you’re a student or employee, there are usually going to be systems in place that you can rely on to make sure you get what you need. If you’re feeling overworked, talk to your manager about it and let them know that your work is being affected. Effective managers will work with you to find a solution that works in favor of both you and the organization you work for.

• Write down positive affirmations. If you’re not in your own corner, how can you expect other people to be? Writing down positive affirmations for yourself is akin to receiving a pep talk from an outside source, and can help you push through when the going gets rough.

• Unwind with white noise. If you have a mind that’s always racing, making it hard for you to meditate, relax, or even sleep, try listening to white noise or ambient sounds. Rainforests, falling rain, and wind are all commonly found on apps that cater to this specific need — one more thing: while white noise can help you fall asleep, blue light can keep you up. Set a digital curfew and put away phones and tablets to avoid lost sleep and eye strain.

• Treat yourself. What’s the point in working if you can’t enjoy the life you’re working for? Even if they are just little treats, give yourself presents to help keep your own morale high and motivate hard work. An extra shot of coffee, 15 extra minutes of break, even a lengthy vacation — these are all things that hard workers deserve. Make sure you balance that hard work out with things you can treat yourself with.

• Meditate. Meditation not only helps to relieve anxiety and stress, but can lead to insights that are deep and profound, be they about your mental health, personal attitude, or even a work-related topic. The process of meditation helps you to let go of the past and the future and to exist solely in the now, providing an escape from not only the stresses of work, but the stresses of everyday life.

While these aren’t the end-all-be-all of work-life balance tips, they are a great place to start. Make sure that you’re not overworking yourself, and if you are, pledge to get your work-life balance on track. Your health just might depend on it.

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