Last week we explored why you might feel like you’re working too much. I asked you, “What self-inflictions have you created that are contributing to your stress and overwhelm?” If you missed the article, check it out here.

If you’re ready to STOP being your own worst enemy and regain balance, try these strategies to help you manage your “self-inflictions.”

Disconnect from Email

Believe it or not, you CAN take a break from your email when you are not at work. Typically people don’t expect a response from you outside of regular work hours. They’ll call or text to get your attention in an emergency.

Try these three steps to break free from your email on evenings and weekends:

1. Put your phone away when you get home from work (or shut down for the day). If you need your phone for other purposes, turn off your email notifications and move your email app to another screen away from your home screen to resist the urge to check it. 
2. Set up a standard out-of-office reply that turns on daily during non-work hours. Let people know that you’ll be back in the office in the morning, and if it’s an emergency, they can call or text you. 
3. Make plans and do something fun and relaxing when you’re off work. If you’re busy enjoying life away from your phone, you’ll have less interest in checking your emails.

Set Reasonable Work Hours 

Studies have shown that working long hours causes increased health risks, a significant dip in productivity, and make you overall less effective. Let’s face it, you will NEVER complete your “to-do” list for work, so it’s time to stop being a work martyr and reclaim your balance.

Try these tips to reset and re-establish reasonable work hours: 

• Establish reasonable work hours that align with your position’s needs. Set a positive example for your team by discussing and normalizing it in your culture. 
• When tempted to work beyond normal hours, remind yourself that you are more effective and efficient when well rested. If you shut down, get some rest, and revisit your list another day, you’ll spend LESS time completing it and make FEWER mistakes. 
• Plan your day, week, and month. Set priorities for your work and block your calendar to work on your priorities. Include a “planning” block to adjust your plan and prepare for your upcoming week. 
• Lighten your load (over time) by finding opportunities to delegate work to someone who could benefit from the learning experience. This creates a win-win for both of you! 
• Take breaks throughout the day. Rather than powering through your work activities, try incorporating a 10-20 minute break every 90 minutes. According to brain science, this will re-energize your thinking and make you more productive when you return to work.  
• Make social plans after work and commit to keeping them. Having somewhere else you need to be will make it easier to manage your day to keep that commitment. 

Manage Your Boundaries

Do you struggle with saying “no?” It’s a common dilemma, so you are not alone! And it’s an essential skill to develop to manage your time and energy.

Try these steps to break free from overcommitting yourself:

1. Evaluate the request. If it energizes you and you feel like you can take it on, that’s a sign that the request is worth considering (once you fully understand the expectations and time commitment). If it makes you anxious or feel guilty about saying no, that’s a sign that you probably should say no. 
2. Remind yourself why you should say no. When you overcommit, you are detracting from ALL of your priorities. You are not giving your best self to the commitment and will likely produce lower-quality work. Plus, the guilt of not fulfilling a commitment to your intended degree harms your mental health. 
3. Take a deep breath and politely decline the request. Phrases such as “I’d love to help, but I just don’t have the bandwidth right now” can help to convey the message in a way that the other person can understand. If the request comes from your boss, you might negotiate to reprioritize other work commitments if she wants you to take on the task.

Pick the strategies you need to try, and let me know how it goes!

Wishing you the best!