Achieving the right work-life balance: here’s how

Work-life balance means aligning the various demands and needs of our professional and personal lives in such a way that they become harmonious and manageable over time.

The term “work-life balance” has become well-established, but has also attracted criticism. This is because the distinction between work and life implies that real life takes place outside of work. At the same time, our personal lives not only include leisure and relaxation, but also obligations such as household chores, childcare, medical appointments and dealing with authorities. For this reason, the terms “life-domain balance”, “life balance” and “life domain compatibility” are becoming increasingly common. 

Aim and origins of work-life balance

The aim of striving for a healthy work-life balance is to ensure that every area of life is given enough space. It doesn’t require an equal distribution of time and energy. Two people with similar daily routines may perceive their work-life balance in completely different ways. Ultimately, the decisive factor is how you perceive your own personal circumstances. If work means a lot to you, you may be happy with your work-life balance even if you work long hours. While others place greater value on time with family and maintaining friendships or hobbies.

The term “work-life balance” became established in the early 1980s, but the idea behind it is much older. As early as the 19th century, workers’ movements demanded shorter working hours according to the premise of “8 hours’ work, 8 hours’ relaxation, 8’ hours sleep.”In addition to the mere duration and scheduling of working hours, the focus has now shifted to the question of how different areas of life can be reconciled. Digitalisation, flexible working and the expectation of constant availability are increasingly blurring the boundaries between professional and private life. At the same time, lifestyles and roles have changed. Families handle paid employment and care duties differently now, and requirements vary depending on each stage of life. This makes the need to consciously strike a personal balance between the various areas of life more important. 

People determine the boundary between their professional and personal life in different ways. Two commonly described approaches are:

• Work-life separation: professional and personal life are consciously kept apart. There’s a clear distinction between working hours and leisure time.
• Work-life blending: professional and personal life are more closely intertwined. Working hours and leisure time are flexible and geared towards both professional and private priorities.

These two approaches describe how the boundary between professional and personal life is structured. But there are also models that highlight the specific areas that make up our lives – such as the four-pillar work-life balance model.

Model: the four pillars of work-life balance

Finding a healthy work-life balance always depends on your personal needs. The four-pillar model distinguishes between the following areas that contribute to work-life balance:

• Career and finances: a fulfilling job can contribute to contentment and ensure financial stability. The latter will help you fulfil certain wishes for you and your family.
• Family and social contact: this is about your personal life. However, it’s not just about how much time you have for social contact. The quality of your relationships is also important.
• Health and body: your physical and mental health are just as important. Do you feel OK? Are you fit? Factors such as exercise, nutrition and relaxation are crucial for this.
• Purpose and values: your goals and beliefs also play an important role. What do you stand for? Are you living by your own standards? 

The importance of these areas varies from person to person and can change over the course of our lives. A healthy work-life balance is achieved when the various areas of your life are aligned with your personal needs and values.

If important areas of life are neglected over an extended period of time, this can adversely affect your well-being, quality of life and contentment. None of us have unlimited supplies of energy and attention. If stress persists while important resources – such as recreation, social support or personal time – diminish, a downward spiral can occur: following long, demanding days at work, you lack the energy for relaxation, social contact or personal interests in the evening. As a result, you may find it more difficult to manage stress and your reserves will continue to be depleted.

But it can also have the opposite effect: mutual enrichment. Experiences, skills and positive events from one area of life can have a positive impact on others. For example, someone who gains self-confidence or develops new skills at work often benefits from this in their personal life as well.

A persistent imbalance and lack of relaxation can impair your physical or mental well-being. Sleep disorders, headaches, back pain or stomach problems can be possible signs of this. Prolonged high stress levels can also be associated with an increased risk of physical and mental illness: This includes cardiovascular diseases, depression, burnout, anxiety disorders and strokes. 

Take these signs seriously. Talk to your GP about them.

There’s no magic formula for a healthy work-life balance. What works for one person may be too much or too little for another. In addition, priorities and needs change over the course of our lives. So, regularly assess whether your current situation is right for you. The following measures may help you with this:

Make time for personal interests:

Schedule personal time for things that improve your mood. What do you enjoy? Be it running, yoga, meditation, reading, cooking or writing – make sure you consciously enjoy your free time.

Learn useful stress management skills

Even a healthy work-life balance isn’t entirely immune to stress. What matters is that stressful periods are followed by recovery periods. Prolonged stress without adequate rest can contribute to emotional and physical exhaustion. Implement stress prevention measures as early as possible. For acute phases, you also need stress management strategies. Both approaches begin with a question: what makes you stressed and how can you avoid these triggers? Over time, this will strengthen your resilience – your inner strength, helping you cope with challenges more effectively and recover faster. 

Consciously set limits: boundary management

Increasing digitalisation enables more flexible working. Many people can organise their working hours more freely and work away from the office some of the time. Flexible working, teleworking and working from home provide opportunities for achieving a healthy work-life balance – by introducing more flexibility into your daily routine, for example. At the same time, they can blur the boundaries between professional and personal life. Not everyone handles this mix of work and free time equally well. If someone is unable to switch off and fails to rest properly, their performance and well-being can suffer. 

This is why it’s important to consciously set the boundaries between your professional and personal life. Experts refer to this as boundary management. A healthy home office can be achieved by establishing fixed rules and small rituals:

• At the end of the working day, make a note of what you need to do tomorrow.
• Close your study door. This creates a clear demarcation between your professional and private life.
• Determine a specific period during which you’ll be offline. Turn your work notifications off in the evening.
• Clarify with your line manager what constitutes a genuine emergency so that you both know when an after-work call is justified.
• Hand over your tasks to a colleague before taking extended leave. This ensures that your time off is covered, allowing you to switch off without feeling guilty. 

The power to say no

No-one can meet every requirement at all times. Sometimes, you don’t even meet your own expectations. So, focus on the essentials and don’t be afraid to delegate tasks. What could others take on? Who could occasionally jump in to give you more freedom? Which to-dos can you cross off your list? Saying “no” is part of mindfulness. Your employer may even offer a suitable training course. 

Don’t forget to take breaks

Regular breaks aid recovery and help maintain concentration and performance throughout the day.

Try these four approaches:

1. Take a break in the fresh air to gain a fresh perspective.
2. Make time for your meals and eat healthily. Avoid reading messages while eating and don’t eat at your desk.
3. Take your break away from your usual workplace.
4. Do some short relaxation exercises. Meditation, mindfulness training, progressive muscle relaxation or breathing breaks – relax in your own way. Over time, you’ll learn to find inner peace more quickly.

Maintain social contact

Social contact is important. Do you often cancel plans with friends because you don’t have the time or energy? Consciously schedule evenings together and set a clear timeframe – from 8 pm to 10 pm, for example. This way, you can maintain your relationships, while allowing yourself time to unwind.

Schedule exercise

It can be hard to exercise at the end of a strenuous day. It helps if you schedule exercise or integrate it directly into your daily routine. Focus on getting more exercise in your daily life – such as taking your bike instead of the car. Shorter exercise sessions can also be easily integrated into your lunch break – by going for a walk, for example. 150 to 300 minutes of moderate exercise per week provide the greatest benefit. Examples include walking, cycling and housework. Alternatively, experts recommend 75 to 150 minutes of vigorous exercise per week, such as running, Zumba or swimming.

Create a to-do list and avoid multitasking

Do you often feel overwhelmed by too many tasks, obligations and deadlines? Create a to-do list. This will help you structure and prioritise your tasks. Set realistic daily goals; milestones are useful for larger projects. Do the most difficult things first to get them out of the way. When planning, always consider your personal performance curve – when are you most productive? Do one task after the other and set a time limit for each one. Avoid multitasking.

If you lead a team or are responsible for employees, then it’s worth paying attention to their work-life balance. People who make enough time for relaxation, family, social contact and personal interests often have a better work-life balance. This can have a positive impact on their motivation, commitment and well-being. Companies can play a significant role in helping employees improve their work-life balance. Flexible working conditions are a key factor here. Options such as flexitime, working from home and annual working time models create the flexibility for employees to adapt their work more effectively to various life situations. Family-friendly policies – regarding school holidays or care responsibilities, for example – can also help reduce stress. Health-promotion initiatives are equally important. These include designated contacts for health or psychosocial issues, stress management courses, mindfulness programmes and opportunities for exercise and relaxation during the working day.

However, it’s not just individual initiatives that are important, but also the underlying conditions. Clear expectations, realistic workloads, well-organised processes and sufficient scope for independent action play a key role in reducing stress. Just as important: a leadership culture that allows open discussion regarding stress and ensures employees receive support before problems arise.

In everyday life, these signs can often point to an imbalance between different areas of your life:

• You feel like you never have enough time.
• You’re under significant pressure and stress.
• You feel overwhelmed. You’re preoccupied with work-related matters, even in your free time.
• You neglect relationships, family and partnerships.
• You experience an inner emptiness and lack of purpose.
• Your behaviour changes – you become irritable, cynical, forgetful or withdrawn, for example.

Isolated signs don’t automatically indicate a health issue. But if several symptoms persist over a longer period, or cause significant stress, it may be a good idea to talk to a specialist. To take a closer look at your work-life balance, you can use our self-test. It helps you become more aware of how you allocate your time and identify areas that may need more attention.

Your priorities change as your life evolves. What works today might feel different in a year’s time. So it’s worth taking a closer look at things from time to time. Even small steps can make a difference, such as setting aside a regular evening to meet friends, going for a walk after work, or switching your phone to flight mode. Each of these steps improves one area of life – and other areas along with it.