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Consider these startling statistics:

• 66% of US workers skip one meal per day to accommodate working hours
• 60% say they don’t have boundaries between work responsibilities and life
• 33% of employed US adults work on a typical Saturday
• 25% of employees never or rarely take days off of work
• 62% say they check work email outside of working hours.

No wonder the US ranks 53rd out of 60 in the 2024 Life-Work balance index.

Is this just another manifestation of the famous American work ethic? Are we that driven and dedicated? Some of us may be, but the more common reasons people blame for poor work life balance include an excessive workload, longer work hours, a company culture that pressures people to work late, and poor time management on the part of the worker. Another major issue is lack of workplace flexibility, such as being able to work at home or leave the office early for a family matter. Not only does this make life difficult for workers, but it also breeds resentment and contributes to burnout � not the kind of mindset companies want from their employees.

Work/life balance is an important issue for employers, too. According to a recent study, 85% of companies that offer employee work/life balance programs report an increase in productivity and employee turnover is 25% lower.

Bringing Balance Back

Finding a sustainable work/life balance reduces stress, increases productivity, contributes to a sense of well-being, enhances wellness and lowers your risk of burnout. So, what can you do to get there?

• Take advantage of AI at work. Individuals and organizations can both use AI to help improve work life balance. AI powered tools such as Motion or ClickUp can plan your schedule, track your habits, send you reminders, automate repetitive tasks, and help improve your productivity without adding to your hours. You can also use AI tools to take over administrative tasks such as data entry, email filtering, and report generation, enable collaboration across multiple time zones, leaving you free to do more creative work. AI-powered chatbots can handle routine inquiries, reducing the need to respond to repetitive calls and emails.
• Take advantage of AI at home. You can also use AI to simplify routine tasks at home and help keep you organized. Use AI-powered assistants such as Amazon Echo or Google Home to help you schedule regular tasks and cleaning, keep a shopping list, assist with meal planning, keep the family calendar and much more. Consider an Ai-driven financial management tools such as PocketGuard to help you budget, track expenses and spending, and keep you on schedule for meeting your financial goals.
• Set boundaries. It’s normal to occasionally be asked to work late or on the weekend for a deadline or special project. Just don’t be afraid to occasionally say no. Actively disconnect from work â€� don’t check your work email or respond to messages after work hours. Set your phone on silent or disable certain notifications. If your plate is brimming and your manager wants to pile another job onto it, explain that you can’t take on more work at the moment or ask to review and/or shuffle priorities. And remember that you need to set boundaries at home as well. Start saying no to invitations or requests that don’t excite you and carve out a minimum of 30 minutes of “meâ€� time every day.
• Improve your time management. Prioritize tasks based on their importance and when they are due. Make lists â€� you’ll feel better every time you cross off another item. Use project management software or if you prefer paper, get a daily planner. Set reminders for yourself if you’re procrastinating on something you don’t enjoy doing and give yourself a time limit to finish the job. Limit distractions, like checking social media or googling something unrelated to the task at hand.
• Work from home when you can. This is a great solution for some. For others, it can make it difficult to stop working. In addition, some people find that a commute provides a reset between work and home. If you work at home, create your own decompression time by closing your work day by going to the gym, taking a walk, or running an errand.
• Take breaks. That starts with taking lunch. Even if you must work at your desk, you can get up and stretch or take a short walk. Social media breaks are not such a good idea â€� they tend to stretch too long and keep your eyes on a screen.
• Seek help and support. Communicate your work/life concerns to your manager and partner or family. Talk to a career counselor, work/life balance coach, or therapist. Find a mentor to get advice on navigating your industry and make sure you are in the right career and the right place.
• Pay attention to the job market. Some bosses are control freaks. Others are belittling and mean. Some expect you to take on their workload as well as yours. Still more are kind and well-meaning but rendered ineffective by a toxic work environment. If you are in a position to change jobs, see what’s out there. You just might find a better fit.

This article first appeared in the January 2025 edition of the HealthPerks newsletter.