How to tackle increasing downtime intrusion?

Changing work patterns are increasing the strain on business people, a recent report by global workplace provider Regus has found, with a significant proportion of workers worldwide finding that their jobs now regularly intrude on their free time.

In fact, the survey of 22,000 workers across more than 100 countries reveals that work pressures are frequently to blame for distracting their attention from other important tasks, such as driving. Two out of five globally find themselves worrying about work while they should be concentrating on the road, saying that they need to pull over to attend to a piece of work that just won’t wait much more frequently than just five years ago.

Work is also increasingly interrupting home life with respondents to the survey also reporting that they have to attend to work matters when they are out of the office more frequently than five years ago. This is the case for 66% of those questioned for the Regus report, with 64% seeing business use of instant messaging increasing as a result.

As well as this growing intrusion on personal time, the expectation that professionals are always checking their email is damaging business etiquette with 62% of workers globally reporting that they are required to accommodate last minute changes to meetings all too often.

A Regus spokesperson says: “The global work environment is changing and technology, especially mobile and instant messaging, has huge benefits in enabling business people to be more flexible about how and where they work. However, it is important that being always-connected is beneficial to productivity and not a distraction for workers when they are driving or living their personal lives. For this reason businesses need to think carefully about the options they give workers to respond to their demands swiftly, but also safely and effectively, such as providing them with access to professional drop-in locations even when they are driving.“

To maintain your happiness and keep your wellbeing in check, Melody Wilding shares her strategies to stay balanced and stress-free, courtesy of The Muse.

1. COMMUNICATE WITH YOUR BOSS

Even if you choose to embrace the extra work and additional responsibilities as a challenge and way to grow your skill set, it’s important to communicate with your boss about expectations such as deadlines and the duration of the project. Be sure you’re both aware of when the craziness will start to wind down, whether the project is on schedule, and any potential roadblocks that could arise.

Not only will having this information help you feel in control of your workload, it will actually help you control the process. With full knowledge of your boss’ expectations, you can step in when things aren’t moving along to suggest a change in direction, and you’ll be able to weather surprises (like the project getting extended for an extra week) with grace and ease.

2. CREATE A MORNING AND BEDTIME ROUTINE

Research shows that following a morning routine can help get your day off to a productive start—and that good feeling can boost your mood throughout the rest of the day.

Create a routine around a daily morning practice, such as meditating or waking up a half-hour early to get work done before ever checking your email. By sticking to this morning after morning, you’ll automatically begin your workday on a positive note, with a sense of accomplishment.

Then, at the end of the day, make a point to go to bed at the same time each evening (more or less), and designate some time beforehand to wind down by reading, jotting down tomorrow’s to-dos, or another calming routine that isn’t in front of a screen. Engaging in a nighttime ritual signals to your body it’s time for bed, and clearing your mind before bed also helps calm your nerves, which improves sleep.

3. MOVE YOUR BODY (EVEN A LITTLE)

Exercise is often one of the first things to go when work gets crazy, but its stress-reducing benefits make it even more important to incorporate during demanding times in your life.

If there’s no way you can squeeze in your normal gym routine, think of smaller ways you can get the blood flowing, like changing up your commute to walk or bike to work, YouTube-ing a short yoga or abs routine that you can do at home, or even just spending 10 minutes stretching when you wake up. Physical activity is proven to reduce stress and can help calm you down when you’re amped up—which will help keep you sane during marathon workdays.

4. SET ASIDE QUIET TIME

When it feels like you’ve signed your life over to your company or clients, carving out some time for yourself is essential to stay grounded. Whether you squeeze in time to call a friend or just sit and decompress sans electronic devices, designating uninterrupted time (however short!) to clear your head can work wonders for your mood and will help you to think more clearly when things are moving fast.

Try getting in early to take advantage of the empty office, or, if most days you’re starved for a peaceful moment, pop on some headphones and jam out to your favorite Spotify station on the way to work. Or, taking lunch away from your desk—especially if you can find a quiet park or courtyard—is a great way to destress.

5. MAKE ROOM FOR CREATIVITY

Making time for creative expression—whatever that looks like for you—will help stay centered when it feels like work is taking over your life. Creativity is cathartic: It allows you to channel stress, anger, resentment, or whatever other negative emotions you may be holding onto in a productive, healthy way.

So, be sure you’re still making time to sing your favorite jam in the shower, write posts for your blog, or send your mom a thoughtful card in the mail, no matter how busy things are in the office. Yes, there is always one more thing on your to-do list and you can always find more reasons to work, but if you don’t pause to take a timeout, you’ll stop being productive.

Finally, when it seems like all you do is work, do your best to maintain perspective. It can be helpful to remind yourself that the stress will not last forever, and in the meantime, you have plenty of resources to cope with the stress and take back control of your life.

Making time for yourself amid the dozens of other demands on you is what will help reset your balance—and what will make you a better employee and happier person in the long run.