Work-life balance PV236 – TIME MANAGEMENT & EFFECTIVENESS JOSEF SPURNÝ Signs of workaholism 1.You work longer than your colleagues ◦Does extra time imply greater productivity? 2.You can’t stop think about work-related issues in your free time ◦It does not matter where you are, but what do you think about ◦Your body experiences stress 3.You do not feel well ◦Disrupted sleep, digestion problems, headaches, weight gain/loss, alcohol 4.Impaired relationships ◦Reduced social life, forgetting about important events (b-day), increased irritability 5.Your self-worth is linked to work success ◦Perfectionism, unrealistic expectations, dissatisfaction with sub-stellar performance, micromanaging everything Signs of workaholism 6.You do not have hobbies ◦Reading work reports is not hobby reading 7.You feel weird when you do not have any objective ◦Does free time make you anxious? 8.You work when on vacation or when being sick 9.… 10. 10. From transactional analysis point, why people slip to workaholism…? Signs of workaholism 6.You do not have hobbies ◦Reading work reports is not hobby reading 7.You feel weird when you do not have any objective ◦Does free time make you anxious? 8.You work when on vacation or when being sick 9.… 10. 10. From transactional analysis point, why people slip to workaholism…? … because they live the “adapted child” model Transactional analysis revisited What to do with it? 1.Be aware of the importance of work-life balance 2.Take control of your time 3.Actively plan for non-work activities 4. Tips for work-life balance • First of all, what does work-life balance mean for you? •There is no universal best-practice, it will change throughout one’s course of life • Question your perfectionism – be “good-enough”, not perfect • Email /phone detox – unplug yourself having doing leisure time • Do some physical activity – get those endorphins • Do not waste time – be efficient, remember Parkinson law • Life changes, maybe your habits should, too? • Find a job that you like – after all, work is part of life • Be social, see old friends, meet new people – “Mark Granovetter: Strength of weak ties” Wheel of Life / Life Balance Wheel Wheel of Life / Life Balance Wheel èYour homework assignment èNote: Instead of a wheel, you can submit the task in a spreadsheet form, if you would like to. Wheel of Life / Life Balance Wheel Brainstorm for 8 different aspects of your life that are important for you ◦“Life-role approach“ – me as: student, brother, boyfriend, coworker… ◦“Areas of life” – career, financial freedom, physical challenge… Odznak 1 obrys Wheel of Life / Life Balance Wheel Assign one aspect to one section of the Wheel Odznak obrys Wheel of Life / Life Balance Wheel Evaluate each aspect of the Wheel on 0-10 scale based on how much time or attention do you devote to it Odznak 3 obrys Wheel of Life / Life Balance Wheel Connect the Wheel – is it balanced? Odznak 4 obrys Wheel of Life / Life Balance Wheel The “Ideal” – take another look at each of the sections and think about ideal value that would make you happy Odznak 5 obrys Wheel of Life / Life Balance Wheel If there is a difference between “actual” and “ideal” state, think about actions you can do to move closer to the ideal state Odznak 6 obrys Deska s klipem, částečně zaškrtnuté obrys Wheel of Life / Life Balance Wheel Tip: WoL can be „decomposed“