2. Workout Partners

When you wake up in the morning, don’t jump out of bed for immediately, or drag yourself to the washroom. Sit up straight, relax, and close your eyes. Say to yourself, “I am grateful for those who support me, believe in me, and are always there for me.”

Family Playlist

Make a playlist of your family’s favorite music.

• While you take a break at work or feel a negative moment getting the best of you, listen to that music, think about your family, and regain your focus.
• Music is a powerful voice and has the ability to affect our mindset.

Your Work Journal

Track every fifteen minutes of your work time and analyze for inefficiencies

• This will import balance in your day and yield a well-deserved coffee break, a breath of fresh air, and time to make your daily family phone call
• Organizational skills are an important factor in how you balance your day, affecting work-life balance

Daily Phone Call

Call or text your significant other or your kids at least once a day to let them know you are thinking of them.

• Even in the face of a big deadline or an important meeting, calling or texting them will relax you and make your family smile.

Yoda Philosophy

“Do or do not, there is no try.”

• Allocate the last half-hour of your day to do the following and leave at 5:30/6:00 p.m.:
• For two minutes, take deep breaths, in and out, looking away from your desk, feeling the moment of gratitude you felt in the morning.
• Turn back to focus on leaving to see your family at home.

Clarify Your Work Hours and Expectations

Discuss with your boss his/her expectations of you regarding your time and position to foster a mutual and clear understanding of your role.

• If you are a new parent, have family members who require special needs, or have personal circumstances which require attention, bring these up as necessary, so there is an understanding of why this is the case.

Phone And TV-Free Dinner

At the dinner table, leave your phone and turn off the TV. Focus on your family, not on work.

Socializing At Work

Say yes when your significant other or kids are also busy.

• There are times to have beers with colleagues, but there are also times to go home, relax, watch a movie, and simply have fun with your family. Enjoy your family time.

Buffer Moment

Acknowledge that you are a human being, not a robot, and thus it is acceptable to have a buffer moment for these feelings.

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