I work remotely full time and I am taking two classes online towards my Masters degree. I’m really struggling with balancing work and life, in that I find myself facing my laptop for 12+ hours a day, feeling exhausted, and not having much of a life outside of work and classes. How can I improve my work-school-life balance?
To ensure the best care for yourself and to improve your focus on the work that you need to do, you need to set boundaries and consistent breaks to recharge in meaningful ways (i.e. not looking at the screen to binge on Netflix or Tik Tok videos).
If there is enough space in your home, try to set aside a specific “work” and “school” areas. This helps set boundaries between when to focus for work/school and when to relax. Set and remain consistent with your work and school schedules. If your work hours are 9 am- 5pm, make sure you are not checking your work emails outside of those hours. If your school hours are 6 pm to 9 pm, make sure you are not doing other work during that time. Consider alternating between sitting and standing at your desk, as it is hard on our bodies to sit for so many hours.
Regular breaks are also important to help maintain focus. My rule of thumb is to give yourself a 5-10 minute break at the end of every hour of work. This time can be used for a bathroom break, to refill your glass of water, to dance to a song you like, to have a snack, to step outside for some sunshine, or to stretch. Walking outside everyday is also helpful to improve your physical and emotional health, even if you only have 15 minutes. Think about what energizes you, and do those things, even if you feel too tired to do some of those activities. You will likely feel better and more energetic after doing activities that lift your spirits.
Balancing life also means taking care of your daily needs. Are you eating regularly? Do you sleep well? Do you drink enough water? Is your space conducive to focusing on work and school, and to enjoying your life? Setting alarms to engage in these daily self-care activities may be helpful. Setting aside time on the weekends to create the space you need to thrive or to prepare meals for the week would also improve your health and focus.
Lastly, reflect on what you want your life to look like when you’re not working and taking classes. What is the “life” of this work-life balance that you want? Do you want more time to see friends? Engage in hobbies? Once you figure out what you want to do outside of work and school, you would be more motivated to make time for those activities that make your life feel fulfilling. You would also commit more to the boundaries you are setting to maintain the work-life balance that you want for yourself.
About the author: Dr. Hang Ngo is a licensed Clinical Psychologist. She speaks English, Cantonese, and Mandarin. Dr. Ngo provides therapy, psychological assessment services, and Diversity, Equity, and Inclusion consultation in Davis Square, Somerville. Her website is: https://hangngopsyd.com
To submit your questions to the Ask Dr. Hang column, please email editor@sampan.org.
Disclaimer: The advice offered in this column is intended for informational purposes only. This column, its author, the newspaper and publisher are not responsible for the outcome or results of following any advice in any given situation. You, and only you, are completely responsible for your actions.
To read this article in Chinese (Traditional), please click here.
