Practical actions in everyday life and company support can transform your routine
A recent study conducted by LinkedIn revealed that 87% of Brazilian professionals feel overwhelmed by rapid changes in the work environment and say they suffer from pressure. This number places Brazil among the countries with the highest rate, surpassing the United States (50%), Germany (70%) and India (82%). In this scenario, achieving a balance between professional and personal life proves to be a significant challenge to improve the quality of life and well-being of workers.
With the constant connection made possible by technology and the pursuit of high performance in different areas of life, the boundaries between work and personal life often become blurred. According to Rennan Vilar, director of People and Culture at Grupo Todos Internacional, there are possible and practical paths that professionals and companies can follow to transform their work routine into something lighter and more sustainable. “Reconciling these two areas of life requires organisation, conscious choices and, above all, support. Both the professional and the company play a fundamental role in this process”, he says.
Practical actions for daily life
For professionals, the starting point are attitudes that organize routine and prioritize self-care. “It is essential to establish clear start and end times Workpreventing professional activities from invading the time dedicated to leisure and family”, explains Rennan Vilar.
The expert also emphasizes the importance of prioritizing, using tools such as to-do lists and agendas to stay focused on what really matters. “Balance is not just a question of time, but of quality in the choices we make during the day. Small adjustments generate significant impacts”, underlines the professional.
Work-life balance
Below, check out Rennan Vilar’s recommended practical steps to balance your personal and professional life!
1. Establish clear boundaries between work and personal life
Set start and end times for your workday, pause notifications to disconnect outside of work hours, and avoid opening emails when you rest. To achieve this, one solution is to not keep your company email connected to your personal cell phone.
Rennan Vilar points out that creating a specific space for work, especially if you work from home, is important to physically separate the environments. This separation preserves moments of rest and leisure, reducing the stress linked to the feeling of being “always available”. Furthermore, it promotes greater presence in personal and family activities.
2. Practice time management
Use tools like to-do lists, calendars, or email apps productivity. Prioritize important and urgent tasks and delegate when possible. Scheduling breaks between complex tasks helps you avoid overload. Organizing your time allows you to meet commitments efficiently and avoid the feeling of always being late. As a result, there is more time to do it hobby and moments of leisure.
3. Set aside moments to digitally disconnect
Establish periods of the day without the use of cell phones, email or social networks, especially before going to bed. Use the “do not disturb” settings to avoid notifications outside of working hours. This habit reduces anxiety caused by excessive connectivity and improves the quality of sleep, essential for mental and physical balance. This is because, according to the “Panorama of Mental Health” report, by the Instituto Cactus and AtlasIntel, Brazilians who suffer most from anxiety are those who spend the most time on social media.
4. Have a self-care routine
Dedicate time to activities that promote well-being, such as meditation, reading, hobbywalk or listen to relaxing music. A decompression routine allows you to “switch off” after work.
5. Include physical activities in your routine
In your work routine, include exercises that suit your routine and are fun, such as walking, doing yoga, dancing or going to the gym. Dedicate at least 30 minutes a day to body movement. According to the Ministry of Health (MS), practicing physical activities reduces stress and symptoms of anxiety and depression, improves sleep, promotes pleasure, relaxation, fun and disposition.
6. Practice communication at work
Express your needs and boundaries clearly and respectfully. Learn to say “no” when necessary, without feeling guilty. This action avoids overloading assignmentsimproves professional relationships and helps create a healthier working environment.
7. Cultivate healthy relationships outside of work
Set aside time to be with friends and family, whether through calls, texts or face-to-face meetings. Maintain an active emotional support network. Positive relationships provide emotional support and help you cope better with challenges, reducing feelings of isolation.
8. Take regular breaks during working hours
Schedule short breaks every 60 to 90 minutes to stretch, drink water, or simply rest your mind. Use techniques like “Pomodoro” to manage work and rest periods. Breaks help maintain focus and prevent mental exhaustion, as well as increase creativity and productivity.
9. Set priorities in line with what’s important to you
Reflect on what really matters to you, whether it’s spending more time with your family, investing in a hobby or advance your career. Organize your time and energy around these priorities. Aligning daily choices with personal values gives more purpose to activities and reduces guilt about not being able to “do it all.”
10. Organize the work environment
At the end of the day, leave your workspace ready for the next day. Gather office items, organize power cords, and remove glasses or bottles from the table. A clean and organized space contributes to greater productivity and peace of mind.
Organizational culture as an ally
At the company level, organizational culture plays a decisive role in providing a more balanced routine for employees. “A company that values well-being creates policies that promote flexibility and mental health. This not only improves productivity, but also attracts and retains talent,” notes Rennan Vilar.
The professional cites some practices that can be adopted by companies to positively impact the working dynamics of employees:
- Flexible hours: allow employees to adapt their schedules to meet personal needs;
- Remote or hybrid work: offering the possibility of working from home is a way to reconcile professional and family needs;
- Wellness Programs: incentives such as psychological support, workplace gyms and rest breaks bring direct benefits;
- Permits and scheduled holidays: Policies that allow time for personal commitments or rest help prevent burnout.
“When the company gives priority to the employee’s well-being, the result is a relationship of trust. The employee feels cared for and responds with greater commitment and dedication”, adds the expert.
Role of leadership
In addition to organizational policies and practices, the leadership It is a fundamental element for promoting balance between work and personal life. “Leaders have the power to shape behaviors and create healthier environments. Respecting employee schedules, offering support and promoting healthy practices should be priorities,” emphasizes Rennan Vilar.
The professional also emphasizes that leaders must be examples of balance, demonstrating that it is possible to achieve results without sacrificing personal well-being. “The way leadership acts sends a clear message to teams about what is valued within the organization,” he explains.
Identify and combat the imbalance
Watching for signs that employees may be struggling to balance their lives is a crucial point in creating a lighter work routine. Decreased productivity, increased stress, and withdrawn behavior are common indicators of overload.
“In this scenario, dialogue is essential. Companies must create safe communication channels and offer practical support, such as tutoring, psychological assistance or adaptation to requests”, says the director of People and Culture of Grupo Todos Internacional, who underlines that these actions, in addition to helping employees, also strengthen the culture of care within the company.
Promoting work-life balance is an effort that depends on both individuals and companies. “It’s a partnership. When both parties assume their responsibilities, the result is a healthier, more productive and lighter environment”, concludes the professional.
By Nayara Campos
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
