Working long hours is a 'serious health hazard,' and the situation worsens, a new report from the World Health Organisation (WHO) has warned.
This new study, involving workers from 194 countries, shows that working 55 hours or more in a week is linked to higher death rates from stress-linked conditions like strokes and heart disease. Let's be honest, this is not all news.
At least once in your life, you've experienced exhaustion, yelling, fighting, and wondering how you went from happy to harried overnight. You may be dealing with a newborn. You may be at work. You may be getting your career back on track. It's easy to fall into an exhausting pattern.
Reclaiming our time is possible. The challenging part is figuring out how to get back to a place of rest and balance.
Block time for what matters in your calendar
For most people, getting back in control of their routines is a challenge. There is so much to do, so little time, which is why you need to find a way to do less of it.
Even if you are one of the 'I can't believe I have to do that, I know I should, and there's not much choice' kind of people, there is room to make it simpler. You can easily block time in your week to create a dedicated practice each day for movement or reflection.
Create rituals to start and end your day
Create rituals to start and end your day – you can never have enough rituals. Don't waste your energy: If you feel drained after a workday, don't leave yourself with only the minimum to keep on – spend it on making your daily life a bit better.
A simple ritual involves reflection. Practice gratitude as often as possible: There's nothing like hearing that you're appreciated. No matter how much it can sometimes seem to hurt your heart when someone says your name.
Use your "extra" resources: Make sure your time is put to productive use – use this opportunity to bundle habits that you find easy to complete with new rituals you are looking to establish.
Say no to people more often
"How to say no to people more often" One of the hardest things to do in life is to say "No" to someone.
Be polite and upfront with the person. Listen to yourself and your body. If you have an adverse gut reaction to doing something, don't do it. Be sincere but firm. People will respect you more for being honest.
We often respond to unwanted invitations with a combination of feelings that can often escalate into resentment. First, we need to be straightforward with ourselves and feel confident in saying no whenever something does not feel right. Saying no means making more space for whatever feels like a YES in your life.
Declutter to find more clarity
The key to simplifying your life is less about time management or figuring out how to get more done, and it's more about lessening the load. Less is more when it comes to simplicity. A little less clutter can make all the difference in your day. The trick is figuring out what needs to go and what you can declutter without getting too attached.
Whether it is decluttering your physical space or online life, identify one way to create some space for yourself this week.
Get rid of things that don't make you happy and don't bring your quality of life up. Cut out the unnecessary. Turn off notifications, unsubscribe from emails, and eliminate social media apps you don't use.
Our lifestyle is pretty much busy all of the time. And when we get home, there are a million other things that need to be done beyond what we did during the day. This is why it's so important to recognise what we can control in order to make positive changes in our routine.