How do you create the right balance between the number of hours you need to work and the amount of time you have available to spend with family and friends?
As a senior scientist at the National Institutes of Health, I often find myself working through the summer with family, but I’m finding I can do a better job of managing those hours than most of my colleagues.
This can be especially challenging when I am working from home.
I have been trying to make the most of what I have available, but often have to adjust my schedule when a family member arrives or when I take the kids to school.
The simple answer is to take breaks, but there are plenty of solutions that also include more flexible schedules, more time for relaxing, and more energy for the family.
If you are struggling with the amount and frequency of your breaks, I have created the following tips for getting the most out of your day, and also providing some tools to help you manage your time in the office.
For a great start, read on to find out how to take care of yourself during those long, dark evenings.1.
Get out and exercise daily.
Forget the conventional wisdom that exercise is the best way to improve sleep.
This is a common misconception because most people assume exercise helps you feel better or that it will make you more productive, but it is just as important to understand the importance of exercise for overall health and mental well-being.
It is estimated that a healthy body will require between 2 and 4 hours of physical activity a day.
For every additional hour spent doing nothing, an extra one hour of sleep is lost.
A study from the University of North Carolina at Chapel Hill found that a daily exercise program can reduce your risk of heart disease and stroke by up to 20 percent.2.
Set aside time for family.
Whether you are an office worker or you work in an environment where family members are away from home, taking time for your family is critical to ensuring your productivity and productivity is maximized.
According to the Mayo Clinic, people who spend an average of 10 hours per day at work have a greater chance of being in the top five percent of employees on their team.
Taking time for yourself with family is one way to build that productivity and to make it easier to spend time with loved ones.3.
Limit your work socialization to work-related activities.
Many office workers have the tendency to spend hours at work on social media, and this can negatively impact your health.
While socializing can be beneficial for bonding and working through problems, it can also contribute to depression and anxiety, which can lead to decreased productivity.
If your work environment is conducive to socializing, limit your social time to work.4.
Be creative and flexible.
Research has found that employees who take more breaks in their jobs are more likely to take their stress on their shoulders.
The best way for you to manage your breaks and to increase your productivity is to be creative and adapt to the demands of your job.
You can take breaks for personal care and exercise, but don’t feel obligated to do all your work on a particular day.
Instead, take breaks as necessary to meet the needs of your company and family, and then take them when you are able.5.
Make a list of important meetings, or schedule a break when you need them.
If there is a meeting or other task you have to attend, consider scheduling a break in advance.
For example, if you are attending a family reunion, you can take a break during the evening or at lunchtime to allow your spouse and children to have a moment alone.
If it is a work meeting or a meeting with a supervisor, schedule a time for a break.
If time is limited, ask the person to schedule a meeting for you.6.
Take time for self-care.
Research shows that it is also important to take time to rest.
For those who work in offices that are more stressful than the rest of their families, you may be able to use this time to get away from the pressure and stress of your work, and to relax.7.
Schedule your breaks.
Even though you can get through most of your working days at work, there is still plenty of time to take some time to decompress and recharge.
A lot of research has shown that taking time to enjoy yourself and be present in your surroundings can reduce stress, and in some cases even increase it.
Take breaks during the day or as needed to do things that will help you feel calmer.8.
Keep an eye on the weather.
While most offices are still getting used to summer, it is important to keep an eye out for any signs of heat or humidity.
Some offices are also adding humidity monitors and air conditioning units to their offices, which should help reduce the amount or intensity of heat that can make you feel overheated.9.
Have a family calendar.
Keeping your family in sync can make your job