Easy and Effective Ways to Shift Your Mindset to ‘Work Mode’ after Taking Time Off or Returning from a Vacation

Adjusting to your mindset to your work schedule after taking time off from work or from a vacation may seem impossible but it isn’t as hard as you think.

We have all been there. We are on vacation, enjoying the sun, the sand, and the water. And then it happens: we realize that we have to return to work in the near future. The feelings of panic and dread start to creep in, and our mind starts to race with thoughts of how much we will be missing when we are away.

But what if we told you that there is an easy way to shift your mindset back into work mode with ease? Here are simple tips to help make the transition back to work easier after taking time off or from your vacation:

Adjusting back to your work schedule:

Create a morning routine that includes things you enjoy doing, such as reading your favorite book or writing in your favorite journal.

Day by day, let your morning routine evolve to include things that you enjoy doing. These tasks can give you a sense of accomplishment and they also help to regulate your mood, thoughts, and emotions. For many people, morning routines consist of waking up at the same time every day, eating breakfast together as a family, reading, exercising, or getting ready for work.

Shifting your vacation mindset to a working mindset:

Get up early to set the right tone for the day.

Getting up early has many benefits. It can help you set the right tone for the day. It can also help you be more productive, lead to more success, and make you feel better overall. Plus, it is much easier to get things done when there are fewer distractions and it's still quiet outside.

Planning your schedule ahead of time:

Set yourself up for success before you leave.

Prepare to make your return easier to work after your vacation. Clean your desk, draft your away email message, sign off to colleagues, and complete all important work-related tasks to make the transition back to work less stressful. My tip is to prepare two days prior to your time off or vacation and then let it go.

Easing into your daily routine:

Get back into the swing of your schedule gradually.

Check email or listen to your voicemail for no more than 30 minutes one to two days before going back to the office. Doing some work ahead of time can help mange your return to work blues or feeling overwhelmed. 

What not to do:

Do not spend hours going cleaning up your inbox. Just do enough to where it helps you feel prepared and eases you back into work life.

Spending time with others outside of work:

Schedule coffee breaks or lunches with colleagues or after work dinners or happy hours with friends.

Coffee breaks and lunches are great ways to relieve stress. They provide a chance to take a break from the computer, have some food, and talk with colleagues.

Coffee breaks and lunches can also be used as an opportunity for you to share your ideas or discuss projects. The benefits of these meetings are that they give you time to relax, which is important for your creativity.

Making your schedule more bearable:

Run small errands after you return from your time off.

The idea of doing small errands after returning from your time off is a great way to not feel overwhelmed when you come back from vacation or a break. By doing small tasks every day that take fewer than 10 minutes, you are able to get back into work mode and get things done quickly.

Feeling rested and relaxed:

You've just come back from a long vacation.

You're refreshed, ready to take on the world! But it's also important to take care of your physical and mental health.

It's so easy to get caught up with all the things that need to be done and neglect your personal health. You need to take time for yourself, even if it's just a couple minutes a day. Make time for exercise, sleep, and healthy food choices. All these things can help you feel more energized and give you the motivation you need to keep going.

Scheduling your workday:

If you can, structure your work schedule according to your preferences to help you get back into the swing of things.

Whether you prefer a lighter schedule on your first day or a packed one full of meetings, if you have control over your schedule, think about how you want your re-entry to look. Planning your day according to your preferences will help make adjusting back to work easier. It will help you stay focused and productive throughout the day.

Getting on your pre-vacation sleep schedule:

Return to your usual bedtime routine at least two days before you return to work.

It can be hard to get back to a regular sleep schedule after a vacation or break. If you usually go to bed at 10pm, but on vacation are staying up until 1am, you don't want to set yourself up for feeling extra tired on your first day back. Getting good quality sleep will help you not only feel more rested upon your return, but it helps regulate your mood. Better sleep means better mood!

Spending time how you want:

Make your last day before you return to work a fun one.

Spend the last day of your vacation or time off however you want and with whomever you want. Relax and don't leave the house. Go out for one last meal with friends or cook at home. Spend time with family, read a book, binge watching Netflix, or enjoy some quiet time. The point is to plan your last day to be restorative, so you feel re-energized and refreshed when you return to work.

Knowing it’s fine to feel a little anxiety:

It's okay if you are feeling nervous or stressed about returning to work.

Vacation or time off blues do exist. To help transition back into the workplace, consider giving yourself a break before returning to work by joining in on a project that is lower stakes than your typical work-related tasks. But do your best to plan to make your transition back to work go as smoothly as possible.

Exercising to cultivate a positive mindset and feel good physically:

Take a walk before starting your day so that you can clear your head and start it feeling refreshed.

A walk before starting your day can be the perfect way to clear your head and start it feeling relaxed and rested. This is because it gives you a chance to take a break from your hectic life and focus on yourself. When you walk, you can also think about what is important in life and how to live it in a better way. Taking a break from your busy life is not only healthy for your mental health but also for your physical health.

It is also important to ensure that you return from vacation with a clear inbox. If you return to an overflowing inbox, you will quickly become overwhelmed. This can lead to important messages being missed and tasks not being completed. Additionally, it will take a significant amount of time to get back on track, which can take away valuable time from your day.

Taking breaks to reset your motivation and productivity:

Set an alarm on your phone for every hour to remind yourself that it is time to take a break.

The best way to avoid feeling burnt out or exhausted after a vacation is to set an alarm on your phone for every hour. This will help you know that it is time to take a break and stop working. This will also help you from getting distracted by your phone and losing focus on whatever tasks you’re working on at the time.

Focusing on old tasks first: Don't start anything new until you've dealt with all the older tasks.

Work-related tasks may seem as if they are ever-growing, so it's easy to feel overwhelmed when you try to tackle everything on your to-do list. So, instead of starting something new, you may want to look over all the old tasks and prioritize your next steps. Sometimes, tackling the last few items on your to-do list will free up time and energy to work on something new!

Experimenting with various productivity techniques and time management strategies:

How to pick the right one for your mindset and work style.

There are many ways to increase your productivity. One of the most common ones is to try and get into a routine. It doesn't matter what routine you choose as long as it suits your needs. The key is to keep at it and not let yourself get distracted.

Here is a list of some of the most popular time management and productivity techniques that work for different personalities. Pick one that aligns with your mindset and work style.

· The Pomodoro Technique: This technique splits up work into intervals with breaks in between them. The idea behind it is that frequent breaks can improve mental agility and reduce stress and overwhelm. Take a five-minute break after every 25 minutes of work to improve your focus.

· The Eisenhower Box: This technique is used to prioritize tasks and organize them into four quadrants based on urgency and importance. There are four quadrants in the box: Urgent and Important Tasks, Important but not Urgent Tasks, Not Important or Urgent Tasks, and finally Unimportant but Urgent Tasks.

· The Seinfeld Method: This method is based on the idea that most tasks require very little time to complete, but people often spend too much time on them. Through this technique, people identify tasks that can be done in less than two minutes and then do them immediately. This minimizes the amount of time spent on these tasks and frees up more time for other activities.

· The Kanban Box: This is a card-based visual system to manage workflow and tasks. Kanban boards are usually made up of three columns: To do (In Progress), Doing (Work In Progress) and Done (Completed). The board can be divided into four quadrants: Backlog (items waiting to be done), Current Workload (items being done now), Completed Workload and Future Workload.

· The List Method: This method is where you make a list of what needs to be done in order from easiest to hardest task. The method also is an easy way to stop procrastinating. Sometimes, it's helpful to focus on what needs to be done rather than why you're not doing it.

· The Time Blocking Method: This is a technique that can help you to manage your time more efficiently. Some people use time blocking to schedule their work. For example, they might decide to spend three hours on a project each day and then move on to something else. Others might use it as an opportunity to set aside specific times for certain tasks, such as exercising or catching up with friends.

· The “Don’t Break the Chain” Technique: The “Don’t Break the Chain” technique is an easy tool to help reach your goals. It is a way of tracking your progress with small, manageable tasks in order to create a habit. The goal is to avoid breaking the chain of consecutive days that you complete your desired task. This can be anything from going for a walk every day, drinking water every day, or writing one page of a book.

· The “Inbox Zero” Technique: This technique involves organizing your email inbox so that it contains only things that need action or attention in some way.

· The GTD (Get Things Done) Technique: This technique requires you to create an inventory of everything that you need to do. You should then organize your list into three categories:

o Projects – activities with a specific goal or outcome that can be tracked

o Actions – tasks to do to reach the goal or complete the project

o Someday/Maybe – activities that are not time sensitive but are worth considering at some point

Final thoughts

As you get ready to head back to work after a vacation, it can be hard to shift your mindset. So. it is important that you have a plan in place for how to do this so that you can be productive and avoid procrastinating.

Simple Tips to Manage Your Mental Health as a Female Entrepreneur

Here’s How to Take Care of Mental Health as a Female Entrepreneur

Mental health is a trendy topic for a reason; we all struggle once in a while and if the issue isn’t addressed in time, it might turn into a long-term problem that can be impossible to solve without professional help. Knowing how to take care of your mental health is even more important when you’re a female entrepreneur as you might have to work more hours than people who are employed. Luckily, no matter how busy you are, there’s always a way to manage your well-being. In this article, you’ll find out how to do it.

Are female entrepreneurs more likely to suffer from mental health issues?

While the most common stereotype about being an entrepreneur is that you get to have more freedom, such benefits come with time, and running your business is far from easy. When you don’t have set working hours, you might end up doing overtime, especially since your project is like your baby that you want to grow and be successful. Doing it all on your own might also mean that not everyone believes in you, including yourself, and you might struggle to not be perfectionistic. Female entrepreneurs can often be overworked and find it difficult to maintain a life-work balance.  And as if this weren’t enough, it’s a ‘men’s world’ and women still aren’t taken as seriously as their male counterparts.  If people around you ridicule you and see your business as just a hobby, your self-esteem might depend on whether you accomplish something or not and it’s not healthy. This is why you should make sure that you take adequate care of your mental health. You can implement these simple tips into your routine today:

1. Hype yourself up

Just like in the case of any other goal, developing your business is a journey. One way to embrace it is to accept that there will always be ups and downs and that an optimistic viewpoint is what can get you through the darkest moments. Just like the saying ‘Rome wasn’t built in a day’ goes, it’s impossible to succeed straight away. And even if you meet all the objectives, you’d set for yourself, it doesn’t mean that there won’t be some bumps further down the road.

So instead of focusing too much on the end goal, remember to work on your attitude. In other words, hype yourself up! Even simply telling yourself that you can do it can shift your mood and motivate you to keep going. Another important thing is to celebrate every win, no matter how insignificant it might seem.

Remember that every goal can be broken down into smaller segments so even one tiny step in the right direction can count as success. A good way to remember to recognize your accomplishments is by writing them on a board or a paper and sticking it to the wall, where you can look at them every day. Perfection doesn’t exist and appreciating your efforts goes a long way. If you want to be happy about responding to a work email or even just getting out of bed, more power to you.

2. Remember the importance of taking a break

One of the biggest challenges you’ll face as a female entrepreneur is uncertainty. You might worry whether your business will work out and whether you’re doing enough to make it happen. As a result, you might push yourself to do more, faster and better even at the expense of your health. But overworking yourself will only impede your progress and prevent you from enjoying life outside work. So instead of focusing on working harder, remember that it’s important to take a break and recharge your batteries once in a while. Ideally, you should stay away from your laptop and move around every 45 minutes, which might be challenging to remember but you can always set an alarm clock to help you with that. A good idea is also to make breaks purposeful – make sure that you drink a lot of water and stretch your body or do anything else you can think of that benefits your health. You can even practice meditation to help you ease the stress and be more grounded in the present.

3. Ask for help

As your business grows and becomes successful, the number of tasks you have to do each day increases. Even though you might enjoy being busy and derive motivation from your accomplishments, sometimes enough is enough. If you find yourself unable to stop thinking about work, have no time for friends or family and had to ditch your interests, it’s a sign that you could do with extra help. You can either consider getting your partner involved or hiring someone to help with admin tasks such as answering emails or marketing. There’s no shame in asking for help and if you look at the most successful businesses, you’ll learn that no CEO does everything on their own.

4. Learn to say no

Knowing when and how to say no can be tricky when you’re a female entrepreneur. On one hand, you want every opportunity you can get to make sure that your business grows, especially if you’re new to it, on the other hand, there aren’t enough hours in a day to commit to so many new partnerships and taking on new clients. While it might be easier than it sounds, you have to learn how to listen to your gut. Following Marie Kondo’s technique, you can ask yourself; does it spark joy? And if it does, is it beneficial for my business?

Setting boundaries is a very necessary skill that can help you maintain a work-life balance and make sure your business grows. If you always say yes to everyone, you’re risking becoming burnt out, which can put you off work for a long time and even make you lose passion for your business. Remember that you’re not meant to do it all in life – your only job is to go after something that fulfils you and do something that makes you happy, and no matter how successful your business is, you still need time for yourself.

5. Create a solid self-care routine

There’s no point in sugar-coating anything; being an entrepreneur is tough and there will be moments that might make you question both your path and sanity. If you want to make sure that you take care of your mental health, even when things are going well, you should create a self-care routine that you can practice daily and rely on during difficult times.

Self-care might look different to different people, but the general idea is that it’s supposed to nourish your body and soul. For example, you can do something you enjoy doing every day that also makes you feel relaxed, such as having a bath, going for a walk, listening to your favorite music, or spending time with your loved ones. You should also pay attention to your physical health as it can impact your well-being: make sure you’re hydrated, get enough sleep, and include exercise in your daily routine.

6. Connect with like-minded people to focus on your self-care
Being a female entrepreneur can be isolating – with this line of work come many struggles that friends who work 9-5 can’t relate to, such as working overtime, loss of faith, daily rejection and losing money. This is why you should make connections with other entrepreneurs. Talking to people who understand what it takes to run a successful business can give you mental support and help you through difficult times.

Additionally, networking is a great way to learn more about entrepreneurship. If you’re new to being an entrepreneur, it’s important for you to seek advice that can prevent you from committing the most common mistakes and give you faith that what you’re doing is the right route for you. If you don’t know anyone who is an entrepreneur, there are plenty of support groups on social media. In most cases, all it takes to join is one click.

7. Remember to take baby steps

If you want to develop a new habit, you have to engage in the activity regularly, which can be a lot to take in. This is why you should take baby steps. Start by including one new habit in your schedule per week and build upon it. For example, you can try not to check your emails an hour before bed and then make it into 2 hours, then 3 hours and so on.

Once you’ve made it your new habit, you can then work on other areas you struggle with it. For example, you might choose to reduce your working hours, make sure you drink 8 cups of water per day or have breaks every hour and so on. The good thing about being an entrepreneur is that the longer you’re growing your business, the easier it will be for you to realize that every change is gradual, and that persistence is the key to success.

8. Practice gratitude to take care of your mental health

Practicing gratitude allows you to appreciate your life for what it is and makes you happier in the long run. When you’re an entrepreneur, your mood might often depend on whether you’re accomplishing something or not. At first, this kind of mindset might keep you going but with time, you might realize that you’re only happy when you’re busy and it’s not the way it’s supposed to be. If you’re afraid of being alone with your thoughts and struggle to relax, it’s a sign that it’s time to learn how to be more grateful.

If you’re put off by the idea because it seems like just another position on your to-do list, you can always start by listing things you’re grateful for in your head. Before you fall asleep, simply consider what makes you grateful to be alive; is it your health? Your partner? Or maybe your pet? It can be something as little as the weather and as big as winning a competition. The goal is to shift your mindset and learn how to be more positive. When you invite positivity into your life, you’re less likely to worry about meeting deadlines and more likely to feel excited about the future. And the more excited you are, the more likely it is that your business will reach its full potential.
 
9. Change the way you talk to yourself

Words can be extremely powerful; if you frequently put yourself down for failing or approach a problem with a negative attitude, your mood will decrease and your stress levels will rise whenever you have to do something challenging, and that won’t help your business. From now on, try to change the way you talk to yourself. For example, instead of telling yourself that you’re stupid when you make a mistake, turn the self-talk into something neutral such as, ‘Everyone makes mistakes once in a while’. Additionally, treat yourself like you’d treat your best friend. No one has it all figured out and nobody’s business succeeds straight away so don’t let your deprecating thoughts make you believe you aren’t good enough.

10. Take a vacation

Everyone deserves a vacation once in a while, especially female entrepreneurs. If you feel like you can’t go away because you have to take care of your business, it means that you definitely should. The more you overwork yourself, the more likely it is that you won’t progress. Sometimes it’s important to take a step back so that you can move forward again.

Whether you’re planning on having a break somewhere abroad or simply staying at home, remember to limit the time spent on the Internet and try to reconnect with the parts of your life that you might have been neglecting; catch up with your friends, spend some time with your family and go back to doing your hobbies. When you come back, you should feel more inspired and have more energy to grow your business.

10 Ways to Take Care of Yourself During Summer

Summer is the time of year when everyone is looking for ways to take care of themselves. This can be a difficult task for many people as they try to balance their work, family lives, and other responsibilities. This article includes 10 self-care tips that you can use to help yourself during summer!

What does summer mean to you? Do you see it as an opportunity to catch up with friends and family and finally put your feet up or do you associate it with personal development and extra workload? Whichever scenario it reminds you of, this season it’s all about finding the right balance between work and rest and starting a self-care summer routine that is easy and effortless.

It’s important to take care of yourself during summer to make sure you’re healthy enough to go for a holiday and enjoy it, and since you’ll have more free time it’s the best time to make changes to your schedule that can bring you long-term benefits.

Here are 10 self-care tips you should follow this summer:

1. Make your rest time purposeful and peaceful

In a world of social media, it’s difficult not to feel the pressure to constantly improve your skills and learn new things, so you might be tempted to make your days off as productive as possible. However, being overworked only defeats the purpose and makes you too tired to retain new information and progress at all.

Therefore, you should consider a purposeful summer and make sure there’s a balance between rest and hard work. It’s important to learn how to view your rest days as a step forward; if you imagine that our energy is like petrol that allows us to function, it also runs out quickly and the only way to refill it is by slowing down.

You can try this visualization exercise as part of your self-care tips and then practice it whenever you can – changing perspective like this will help you get rid of the guilt you feel when you’re trying to relax and allow you to finally enjoy lying on the beach without doing anything productive. And if you include some productive activities in your schedule, remember to take frequent breaks and focus on slow and steady progress instead of pressuring yourself to improve fast.

2. Prioritize and plan in advance while creating your self-care tips list

While the summer period is generally synonymous with rest, in reality, it can be a more challenging time than other months as that’s when most of us are hoping to book a holiday and often end up working overtime to be able to get away at all. Similarly, it might be difficult to focus on your routine knowing that your days off are getting closer or that there are a lot of fun events taking place at the same time.

To stay focused, make sure that you plan everything in advance (yes, spontaneous trips are fun but also a lot of extra stress we’re saying no to this season). First, talk to your boss and discuss your workload to know how to organize your time. Then, make a list of tasks you have to do before your holiday and divide them into more important and less important ones.

For example, if there’s a doctor appointment you’ve been postponing for a while, you should make sure to tick it off the list as soon as possible but if you wanted to hang out with your friends, it can probably wait. Additionally, it’s important to prepare your schedule for the time you’re back from your holiday. Settling back into your usual routine might be difficult since you’ve just spent a few days relaxing – it should be gradual and not too intense.

3. Live in the moment

Summer is the time for collecting happy memories but instead of focusing on documenting them, you should prioritize being present in the moment. And yes, you’ve guessed it - one of the most effective ways to focus on here and now is staying away from the Internet and electronic devices. Summer is the best time to get off the grid as social media will be flooded with adverts that encourage you to get a ‘beach body’ and holiday pictures that make it difficult not to compare your plans to other people’s.

And while if you want to binge-watch a TV series, you should, don’t forget to take advantage of the sunny weather and try to enjoy a simpler life. This means that you should avoid multitasking and ground yourself in the present whenever you do something mundane – for example, if you’re washing the dishes simply pay attention to the way your body moves, to what you can feel, see, or smell.

A good way to learn how to live in the moment is also practicing meditation. Even sitting down with your thoughts and focusing on your breath for a few minutes a day can be beneficial and allow you to slow down and appreciate the current moment a bit more. This is one of the easiest self-care tips you implement this summer.

4. Taking care of your body is the best self-care tip for summer

Take care of your body but not in the way you think. Instead of searching for a summer diet that can make you look better in a bikini, consider prioritizing your health and eating a lot of fruits and vegetables as they can lower your blood pressure, prevent diseases, and support your digestive system. Plus, the healthier you eat, the more your well-being improves.

Similarly, remember to wear plenty of sunscreens – UV not only increases the risk of cancer but also causes wrinkles and skin discoloration – and protect your eyes from direct exposure by purchasing glasses with the right protection. Lastly, don’t forget to hydrate yourself – replenishing your body with water is even more important when the temperatures increase.

Most of us think that we drink enough but don’t so the best way to make sure you do is by counting how many glasses you have per day or buying a bottle that measures your daily intake. Additionally, try to avoid drinking fluids that can dehydrate you such as caffeine, tea, and alcohol. Stay hydrated is one of the best self-care tips you can implement.

5. Strive to become happy

While it’s easier said than done, remember that you don’t need to achieve more or have more to be happy. The key to happiness is learning how to appreciate what you have and being content with who you are as a person even when you fail. To practice gratitude, try to start every day by writing down a few things you’re grateful for; these could be people in your life, good weather, your job or simply being alive. It doesn’t matter what those things are, the goal is to train your mind to focus on the positives.

If you struggle with self-esteem and feel good enough only when you succeed, it’s worth incorporating positive affirmations into your daily routine. You can stand in front of the mirror and give yourself a pep talk. Positive affirmations don’t have to be statements you fully believe in but every time you repeat them, try to visualize your life as if they were true. For example, you can tell yourself something like, ‘I’m doing well’, ‘I’m beautiful’, ‘I have great coping skills’, ‘I’m successful’, and so on. If you’re consistent with your practice, you’ll be able to see a change in your mood and confidence soon.

6. Discover your values

Having days off also means having the mental space to look inwards and reconnect with your needs. When we keep ourselves busy, we often fail to recognize our thoughts and emotions which can make us get stuck in a place we don’t necessarily want to be. While changes can be scary, sometimes they’re necessary and your priority should be to live according to your values even if it means quitting your job or ending your relationship. To learn what your values are, a good place to start is identifying the happiest moments in your life and considering what they meant to you.

For example, you might remember high school fondly because you had many friends and one of your values is a social connection or because you enjoyed learning new things and you value self-growth. To make this easier, you can keep a diary where you describe an event and outline what you liked and disliked about it. You can also take a test online if you want to get faster results.

7. Become active and incorporate exercise into your daily routine

One of the best ways to recharge batteries during summer is to combine lazy days with physical activity. If you’re one of those people who feel tired when temperatures increase, incorporating exercise into your schedule can keep your energy levels high and help you become more fit in the process.

But the one thing you should remember is to avoid exercising outside when the sun is strong and make sure you keep yourself hydrated or it will be counterproductive. You should also start small and gradually introduce exercise to your routine; for example, in the first week, you can go for evening walks and do yoga in the mornings, then have a go at cardio and other more strenuous exercises. A good idea is also to join a class that involves physical activity, where you can meet new people and learn a new skill on top of that.

8. Reconnect with friends to improve your mood

Whether you like it, you need to be able to bond with other people from time to time. Even if your social circle is wide, summer is a great opportunity to reconnect with old friends. It’s not only great for your mental health as it satisfies your basic need but also allows you to put some things into perspective.

For example, you might reminiscence old times and realize that things you used to worry about weren’t as important as you thought they were. If you have someone you could catch up with, simply send them a message and see how they respond. Show an interest in their life and try to connect with them – you might have gone separate ways, but people change and grow, and you might find some common ground.

9. Learn to let go

If spring is the time of new beginnings, summer is the time for drastic changes. Once you’ve discovered your values, you can evaluate if your goals align with them. This might be tricky to do because sometimes we’d rather live in denial than admit to ourselves that our current situation isn’t serving us, but you can start journaling to organize your thoughts. Writing about your feelings can help you decide if there’s something in your life that needs to be let go of.

If that’s the case, be gentle to yourself and remind yourself that no one’s path in life is simple and that sometimes it’s worth taking a step back because that’s the only way to go forward. Then try to come up with solutions for your situation; quitting your job on the spur of the moment might not be the smartest decision but maybe you could sign up for courses that would allow you to start a new career. Break the new goals down into smaller segments and make them a part of your routine, then commit to it.

10. Make a Bucket List

If you want to look forward to summer or the future in general, you should get round to making your Bucket List if you haven’t already. The best thing about it is that it makes you feel more excited about life and that it allows you to get out of your comfort zone. Plus, everyone needs novelty in their lives from time to time and your holiday is the best time to achieve it.

When you do make the list, remember to include realistic goals – traveling around the world is a great idea but you might not be able to afford it or quit a job so focus on something more achievable such as watching a play, asking a stranger out, or going to a festival. Making a Bucket List can give you a direction in life as it’s another great way to find out what your values are. If it’s filled with adrenaline-inducing activities, you might be craving adventure and it might be time to consider if the office job is for you, if it involves doing things with other people, you might want to focus more on your social life as part of the self-care tips you follow this summer.

Summer is ultimately a time for vacations, fun in the sun, and relaxation. It's also a time when many of us neglect ourselves, letting our self-care tips fall by the wayside. We get so caught up in the moment that we forget to take care of our bodies.

How to Set Emotional Boundaries with Your Co-Workers and Boss

Work is more than just doing your job; it’s also about building relationships and learning how to protect your mental wellbeing in a professional setting. Unfortunately, not everyone is assertive or even aware that setting boundaries are extremely important. In this article, we’ll talk about emotional boundaries; what they are, why they’re important and how to start enforcing them.

What are Emotional Boundaries?

Most of us could benefit from a lesson on how to set boundaries. But first, what exactly are emotional boundaries?

An emotional boundary can be defined as an action to prioritize your mental and emotional wellbeing and the limits you set for yourself and others. It means that you’re able to separate your professional and personal life and not let other people’s emotions or opinions affect you too much.

Why is it So Difficult to Set Boundaries?

The reason why it might be so difficult for you to set boundaries might be a combination of factors. Most commonly, it might be due to the way you were raised. Oftentimes, women specifically, are taught to be obedient and pleasant, and being their own person might be even seen as rebellious.

People don’t like being told ‘no’ – even if you understand that setting boundaries have nothing to do with you and that it doesn’t mean the person who enforces them no longer wants to talk to you, it still stings and feels a bit like rejection. So similarly, you might struggle to set boundaries with others because you’re afraid they’ll take it the wrong way.

Additionally, if you struggle with low self-esteem and find it hard to navigate relationships due to social anxiety or a disability, you might be afraid to set boundaries because you believe it might put people off or even lead to a friendship loss. However, if you don’t set the boundaries you need, your friendships might still fall apart when you become too overwhelmed and resentful.

Why is it Important to Set Boundaries?

When you don’t set boundaries, you’re sending other people a message that your needs matter less than their level of comfort. What’s even worse, you’re sending the same message to yourself. At first, it might not seem like a big deal but if you avoid voicing your opinions, the feeling of resentment towards yourself and others will build up over time and might eventually affect your self-esteem and job performance. In addition, not setting boundaries at work might make you feel overwhelmed and being around people who don’t respect you might translate into a toxic work environment. In other words, a lack of this ability can make your job unpleasant and potentially affect other areas of your life.

How Do You Know You Should Learn How to Set Boundaries?

Sometimes it’s difficult to tell if you need to learn how to be a more assertive person; at first glance, it might seem like you get on well with other people at work and that you’re satisfied with the way your social life is going but if there’s a feeling of not being respected or good enough looming under the surface, it’s a sign that your needs aren’t being met and that you should pay more attention to setting boundaries.

People who struggle to set emotional boundaries, often fear that being firm might result in rejection or disagreements. If you’re afraid of being rejected, you’re more likely to engage in people-pleasing behaviors even at your own expense and agree to talk about other people’s problems even when it’s emotionally draining. 

Similarly, if you fear conflicts, you might ignore your needs to avoid angering others. However, it’s a common misconception that setting boundaries is synonymous with rejection. It’s just a way to communicate to others what you are and aren’t comfortable with and doesn’t mean you dislike the other person. If someone is offended when you try to draw a line, that’s their problem, not yours.

Tips on Setting Emotional Boundaries

Setting boundaries can feel uncomfortable, especially if you’ve always been a bit of a passive person but you can improve with enough practice. Here are a few things you can do to learn how to do it:

1. Remember that work relationships are different from personal relationships

Working in an environment that seems to be one big family might sound like an ideal situation at first but that’s if you get on well with everyone all the time, which isn’t realistic when this kind of emotional closeness is involved. Sooner or later, you’re likely to disagree with someone and find out that their views differ from yours or fall victim to too much gossiping, which might affect the quality of your work. 

Making friends with your co-workers or even your boss is great but make sure you don’t let the line between a friendship and a working relationship blur too much. The easiest way to do this is by reminding yourself to prioritize work when you’re at work. Sure, talking about other people’s problems might be more interesting than the tasks at hand but it’s not what you’re there for. 

Instead of engaging in another discussion, train yourself to say no. Obviously, you can make it sound a bit less abrupt by offering people a reason you won’t be as sociable anymore but have that word at the back of your mind to make yourself really commit to it.

2. Consider what your boundaries are by looking at your values

Taking on extra work isn’t necessarily a bad thing as long as it doesn’t negatively affect other areas of your life. To know what kind of boundaries to set, you have to identify your values first. Consider what’s the most important to you, your career, your family, or maybe your freedom? If one of your values is spending time with your loved ones, you might have to rethink agreeing to do overtime. 

3. Practice outside of work

Setting boundaries is daunting enough but it’s even more difficult at work because you want to do well and avoid straining a relationship with anyone. This is why you should get used to being assertive outside of work first. Consider if you tend to agree to social meetings even when you’re tired or if you get emotionally involved in every problem your flatmate is going through. Whichever scenario you’re guilty of, make it your goal to engage in it less frequently. 

For example, tell your friend that you aren’t in the right frame of mind to discuss their breakup with them or say that now isn’t a good time for you to meet. If you struggle to tell whether you want to do something because you desire to or because you can’t say no, try to sit down with your thoughts first. 

Close your eyes and observe what’s going on in your mind. Take deep breaths at the same time and notice any feelings and sensations that arise in your body. With enough practice, you should become more connected to your needs. Follow the same rule at work and be mindful of how things affect you. 

Does discussing your coworker’s problems bring upsetting memories from your past or do you feel glad that you can help someone? Does having a friendly chat with your boss make you uncomfortable or does it make you feel welcome?

4. Don’t make yourself available all the time

Modern technology makes work more efficient, but the flipside is that it often requires employees to be available all the time, even after working hours. This is great from a business point of view but a terrible idea if you think about long-term consequences such as burnout. If you tend to check your emails even after you get home or worse, if your boss expects you to answer their email any time of the day, it’s time to set boundaries for your own sanity. 

First, come up with an email that clearly sets a boundary and informs the recipient that you’d rather focus on your private life when you’re at home, such as ‘I will get back to you tomorrow during the working hours. However, checking your email can still be a habit hard to break so it’s also a good idea to set yourself a time limit on how long you can use the Internet and choose a window in which you allow yourself to check your inbox.

Additionally, remember to create a work-life balance and stick to it. Just because you have a good relationship with your boss doesn’t mean that you have to agree to do extra work. Consider if saying yes to new projects serves you in any way, for example, if it helps you progress in your career and then decide if it interferes with your routine. While neglecting your hobbies to do more work is okay from time to time, never neglect rest.

The same also goes for making yourself emotionally available when interacting with your co-workers or boss. If people in your office tend to gossip, you might feel like you have to join in to avoid feeling excluded. However, dealing with other people’s problems can distract you from work and make you feel anxious that one day they’ll be talking about you. It’s best to set boundaries from the beginning but you can also gently let people know you’re no longer interested in being as involved as before. Make it clear that you’d rather focus on work or that you simply don’t feel like having this kind of conversation. 

5. Develop a healthier relationship with criticism

We all make mistakes and it’s impossible to be perfect all the time, yet most of us tend to see negative feedback as a reflection of our abilities. The first thing you should remember is that criticism doesn’t mean you’re bad at your job – it just means that there’s room for improvement and you should take it as an opportunity to tweak your approach. In other words, try to look at it from a different perspective and see it as a way to grow. 

Secondly, make sure you ask the person you’ve received feedback from to clarify it. When you hear someone say that the work you did isn’t good, it might be tempting to shut down and be in a bad mood for the rest of the day but if you settle for vague feedback, you won’t know how to improve. 

Even a simple question such as ‘What can I do differently next time?’ can point you in the right direction.

Other helpful tips:

1. Don’t beat around the bush. Be clear about what your boundaries are.

2. When your boundary gets violated, speak up straight away.

3. Don’t give up when people ignore your boundaries and keep bringing them up.

4. If your boss or co-workers repetitively crosses your boundaries by initiating flirting or sexual contact, consider reporting them.

5. Remember that you have the right to feel comfortable in a workspace and prioritize your needs.

Practice Saying These Sentences to Yourself and Others to Become More Assertive

If you don’t have much experience setting boundaries, it might be difficult to come up with things to say that will sound firm but not come across as rude at the same time. So here are a few examples you can use:

"I am not able to help with that today. You can ask _ for help or I can look at it on _ day"

Thank you for asking but I'd prefer to not talk about my private life at work.

“I’d rather just focus on work instead of talking about this but we can always meet up for a coffee and discuss it then”

I am not able to talk about this today, but I can next week.

“I’d love to hear all about it but I have a lot to do today and I don’t want to fall behind”

“I can see your perspective but my answer remains the same.”

“Thank you for this feedback. I will think about what you shared with me and give you a response by the end of the week.”

How to Balance Life with Work While Raising a Family

Do you ever feel like there aren’t enough hours in a day? Do you sometimes wish you could have a holiday away from your life? Balancing personal life with work is challenging enough when you don’t have any other responsibilities but it’s even more difficult when you’re raising a family. In this article, you’ll find out how to make sure that you have time to complete your duties, be with your family and take care of your needs too.

What is Work-Life Balance and Why Does it Matter?

In simple terms, work-life balance involves prioritizing both your professional and personal life. It doesn’t necessarily mean that you devote an equal amount of time to your job responsibilities and self-care but that you can complete your tasks at work and then have the energy to take care of yourself too. Some days you’ll have to work longer hours and that’s okay.  

If you maintain a good work-life balance, you’ll know that you have to treat yourself to more ‘me-time’ than usual when you have the chance to make up for it. Similarly, you’ll know when to prioritize work and when to prioritize spending time with your children. 
So why should you care about work-life balance?

One of the most important benefits of having a work-life balance is that it allows you to keep stress at bay. If you work all the time without putting aside time for doing something enjoyable, the stress will eventually affect your performance and might result in burnout. Similarly, the more relaxed you are, the more productive you can be, and the easier it will get to make some time for yourself and your family.

Additionally, being a busy parent might affect the bond you have with your children and prevent you from spending quality time with them. This might potentially cause problems in their adulthood, such as low self-esteem and difficulty forming close relationships. 

Tips on Balancing Life with Work While Raising a Family

Maintaining a good work-life balance is essential to keeping yourself and your family healthy but isn’t a piece of cake. However, the good news is that it’s possible to have a fulfilling professional and private life, and here’s how. 

1. Analyze your current work-life balance

When you’re a working parent, it’s natural to want to spend more time with your children and put a lot of pressure on yourself to do it all. However, it’s also common to overestimate your abilities and judge yourself too harshly. Before you start making adjustments to your schedule, evaluate your current work-life balance and consider if a drastic change is realistic.

It’s always possible to make some improvements but avoid setting goals that are too high. Sometimes we already do all we can and trying harder will only make us more exhausted in the long run. However, if you feel like you’re constantly too tired and struggle to fulfil your personal and professional duties, it’s a sign you need to pay more attention to your work-life balance. 

2. Let go of feeling guilty
Parents who work full-time often struggle with a feeling of guilt because they can’t devote as much time to their children as they’d like to. But the thing is, a part of raising a child is making sure there’s enough food to put on their plate or being able to afford childcare so you shouldn’t be too harsh on yourself if your job consumes most of your time. Sure, this article is to help you balance your work and private life a bit better but unless you’re self-compassionate towards yourself, it will be difficult to take that first step.

So the next time you feel like judging yourself, take a deep breath and remind yourself that you’re doing everything you can. You can also choose a mantra that you can repeat to yourself daily, such as ‘I’m good enough’ or I’m doing just fine’. With enough practice, you’ll soon believe it. And if your children are old enough, it’s always a good option to ask them for feedback. Your children need time for themselves too and don’t necessarily want to be around their parent every day.  

3. Negotiate a more flexible work arrangement 

If you’d like to devote more time to your family, it’s worth speaking to your employer and discussing the possibility of working from home. This kind of arrangement is especially beneficial if you have children who aren’t school age yet because it means that you could be taking care of them while working or playing with them while taking breaks. If working remotely isn’t an option, it might be a good idea to consider having your hours reduced, as long as your budget allows it. This way you could keep your job but devote more time to bonding with your kids. 

4. Share responsibilities with your partner

If you have a partner, it’s important to discuss the current situation and share your worries with them. A lot of mothers might feel like it’s on them to fulfill the majority of home and family-related duties, but this doesn’t have to be the case. Plenty of parents raise their children outside of traditional gender roles and there’s nothing wrong with that.

On the contrary, it’s often more efficient to divide duties depending on each parent’s work responsibilities as that way you can make sure that your children receive enough attention without one of the parents overworking themselves in the process.

5. Ask your family for help 

When things get tough, don’t be afraid to ask for help. Being a parent is like having another full-time job so don’t be ashamed to admit that you’re struggling – everyone does at some point. It’s also worth agreeing on an emergency plan in case your children have to be picked up from school earlier than expected or if you need to cover someone at work. Remember that your children won’t hate you just because you occasionally let them stay with their grandparents – quite the opposite, it will be healthy for them to bond with other family members. 

6. Evaluate your working style to make room for better work life balance

Take some time to analyze your daily duties and your working style. Consider if you could be more efficient by taking more frequent breaks, minimizing distractions, or breaking down your goals into smaller chunks. You might also realize that you’re able to get more done if you do the most difficult tasks first instead of the easiest ones or the other way round. It’s worth experimenting with different approaches to find the one that allows you to be the most productive and present in your children’s life without neglecting your mental health. 

7. Don’t forget to take care of yourself

As you’re trying to juggle work and family responsibilities, it might be difficult to remember that you have to take care of yourself too. Think of it this way; if you’re constantly tired and neglect your needs, you won’t have enough energy to do any of those things – as the saying goes, you can’t pour from an empty glass.  

To learn how to prioritize your wellbeing more, introduce self-care activities to your routine step by step. For example, when you’re on the way from work, try to take some deep breaths and put thoughts about work and family aside. You can also play an audiobook or guided meditation to help you relax and separate your professional and private life. Additionally, remember to treat yourself after a challenging day; eat your favorite meal, have a hot bath, or read a book – even if it’s just a few minutes' break, it can do wonders for your mental health. 

8. Learn to say no to activities that don’t serve you

Now that you know what your priorities are, it’s time to learn the art of saying no. It doesn’t come easy to most people because they’re afraid of confrontation and worry that their relationships will suffer. But whenever a coworker asks you for a favor or whenever a new job opportunity arises, remind yourself that outside of the usual working hours, your priority is your family life.

Additionally, think of all the benefits that come from being assertive: more time for yourself, increased self-worth, and less stress, which can help you perform better at work. It’s a win-win!

9. Schedule monthly dates with your partner

Having a poor work-life balance might negatively affect your relationship and no amount of quality time with your children will make them happy if you aren’t. Try to plan a monthly date with your partner away from all the responsibilities and make it your goal to simply focus on each other and strengthen your emotional connection. When you have to go to work and raise children, it’s easy to stop prioritizing your relationship but remember that you are partners and the more you cooperate, the easier it will be to maintain that work-life balance. 

10. Combine chores with quality time

Depending on your kids’ age, it’s a good idea to get them involved in doing some of the household duties. For example, you can make it a part of your daily routine to clean the house together while playing their favorite music or talking about their day. You can also have them do their homework in the kitchen while you’re preparing dinner. This way you can combine your responsibilities with raising your children and bonding with them.  

11. Don’t try to be perfect

It's unrealistic to be always at your best. Let go of that part of yourself that strives to be productive at work and then spend the rest of the day with your children while squeezing in some me-time. While it all sounds good, it’s not realistic and you should focus on being more flexible with your priorities.

For example, when your children need help with homework, that’s when you should postpone household chores but when you need to work longer hours at work, it’s okay if you don’t feel like playing boarding games with your family when you get home. You can always make up for it later.  

12. Consider a digital detox

If you feel like you’re constantly running out of time, spending too much time online might be at fault. Even though you might not scroll for hours, it’s possible that you still use your phone for longer than you’d like to. Try to set yourself a time limit and only use electronics for an hour or so per day. This way you’ll kill two birds with one stone; you’ll be less tired and have more time to spend with your family. 
13. Consider the impact of your job on other aspects of your life

Maintaining a work-life balance is extra challenging if you don’t like your job. As long as you do something you enjoy or at least don’t mind, you can approach tasks with positivity and still be willing to take time for yourself after work.

On the other hand, if your job drains you, there’s no amount of self-care that can give you enough energy to spend time with your family and remember to fulfil your needs on top of that. If you feel exhausted all the time and fear going to work, it might be time to consider a career shift. This option isn’t for everyone, especially if they’re the only ones raising their children, but might be the reason they’re struggling in the first place.  

14. Plan fun activities

If you work full-time and find it difficult to spend quality time with your family most of the days, don’t worry too much. You can always make up for it by planning fun weekend activities. They don’t have to be anything too pricey or exciting as long as they aren’t a part of your children’s daily routine.

For example, you can take them to the zoo, go on a hiking trip, visit a funfair, or watch something at the cinema. The key is giving your children undivided attention and having a break from your responsibilities at the same time.