Achieving harmony among our professional responsibilities, personal commitments, and taking care of our well-being can often feel impossible and overwhelming. With work-life harmony, we can be highly productive while allocating time for personal well-being and recovery. The missing link in achieving work-life balance is the often-overlooked practice of self-care. Self-care is described as the active engagement in behaviors that promote positive well-being and happiness in life.¹ Prioritizing self-care [AL1] [JW2] can fuel productivity and personal well-being, as well as be the lynchpin to achieving work-life balance. Below are some strategies and ideas to build into your schedule:

Building in Recovery Breaks

Following periods of demand, we recommend scheduling time (at least 5 to 10 minutes) to allow yourself to recover. During this time, we suggest you practice deep breathing, a guided meditation to alleviate stress, a walk outside or something else you enjoy. Additionally, we recommend you use this time to have a quick nutrient-dense snack, such as an apple, to replenish your energy levels. Doing so maintains energy levels throughout the day, which are essential in achieving self-care. ²

Employing Time-Blocking Techniques

Specific periods dedicated to concentrated work, known as time-blocking, are shown to reduce distractions and increase efficiency, while enabling a disconnection from work while at home. ³ If your phone contributes to your distractions, leave it in a shared space, not in your pocket. Individuals who create clear distinctions between the hours of work and personal time experience less stress and greater overall satisfaction.^3,4

Being Physically Active; Getting Sleep

Physical activity and sleepare essential to maintaining self-care and work-life balance. Setting aside just 30 minutes a day to be physically active, including walking, resistance training, dancing, or yoga will keep you healthy and energized and aid you in achieving better sleep. ⁵Achieving 7 to 9 hours of sleep each night is shown to improve energy levels and the next day's productivity.

Continued Practice Required

Adopting and integrating these strategies allows you to prioritize self-care and create balance in your daily life. Continued practice makes us all better equipped to maintain balance amidst competing responsibilities. OM

References

1. Worley LLM, Stonnington CM. Self-Care, Resilience, and Work-Life Balance. Physician Mental Health and Well-Being. 2017:237–263. doi:10.1007/978-3-319-55583-6_11

2. Nie Q, Zhang J, Peng J, Chen X. Daily micro-break activities and workplace well-being: A recovery perspective. Curr Psychol. 2023;42(12):9972–9985. doi:10.1007/s12144-021-02300-7

3. Obokhare I, Laryea J. Strategies for balancing clinical and administrative responsibilities in surgical leadership. Seminars in colon and rectal surgery. 2025;36(2):101105. doi:10.1016/j.scrs.2025.101105

4. Kossek EE, Lautsch BA, Eaton SC. Telecommuting, control, and boundary management: Correlates of policy use and practice, job control, and work–family effectiveness. Journal of Vocational Behavior. 2006;68(2):347–367. doi:10.1016/j.jvb.2005.07.002

5. Powell KE, King AC, Buchner DM, et al. The Scientific Foundation for the Physical Activity Guidelines for Americans , 2nd Edition. Journal of physical activity & health. 2019;16(1):1–11. doi:10.1123/jpah.2018-0618

Josh Winn, MS, NBC-HWC, ACSM-EP, EIM, serves as a Wellness Program Manager for Buckeye Wellness and Executive Director of Health Athlete. He provides oversight on online communication and provides leadership on Buckeye Wellness' annual programming. Additionally, he is a Clinical Instructor of Practice within the College of Nursing.

Anthony Raschilla, BS, Anthony Raschilla is a Wellness Program Manager for Buckeye Wellness. He also develops, implements and evaluates initiatives that support faculty and staff health and wellness at the university.