It is true that in the Covid-19 era where we all got accustomed to working from home or remotely, striking a work-life balance became even more difficult, as many people feel they can work from wherever they are.

Today it is normal for someone to pick up the laptop in the middle of a dinner to finish up something pending, or reply to that urgent email, but what you perceive as a small act of work during what would be personal time can turn out to be a real struggle to balance work and life. 

According to psychologist Amy Sullivan, in an article published by US-based Cleveland Clinic, the struggle to balance work and life has in itself become a pandemic of sorts, where people use personal time to try and clear work pile up and also get busy over the weekends.

Experts warn that when the busy schedule becomes the norm, you know it’s time to re-evaluate your work-life balance — and make some healthy changes to avoid job burnout.

While it is a good thing to give 100 per cent effort to your job, it is not worth your health. When work eats into what would be your leisure or sleeping time, be worried of the possible consequences over time.

It is advised that in between work, you find things to do which you enjoy, whether that’s travelling, cultivating a hobby, or spending time with friends and family. 

Looking to strike a better work-life balance? Here are some tips for you as suggested by Dr Sullivan. If well-executed, you will take full control of your life and get things back in balance.

Put physical distance between your work and home lives: If you commute to and from work, you automatically have physical distance between you and your job. Working from home is a different story.

Sure, occasionally working from the comfort of your home is a glorious perk of a remote job. However, making your living room your permanent office can actually cause more stress. After all, when it’s the weekend and you fire up a movie, you’ll equate your comfy space with your job.

Create dedicated office space that’s separate from where you sleep or relax. It doesn’t necessarily have to be a separate room — even a dedicated table can work.

Disconnect when you’re at home: "Put down the phone,” Dr Sullivan stresses. "We don’t need to be available 24/7.” Constantly checking and responding to texts and emails raises stress levels, makes it difficult to connect with family members and negatively affects your sleep. If you can’t help but answer every message or email that comes in, even after hours, turn off (or mute) your phone, or keep it in another room so you’re not tempted to respond.

Be more efficient at work: Focus on one task at a time and keep working on it until it’s complete. Don’t try to multitask. Close your email and turn off your phone, when possible, to minimise distractions. "If we’re efficient, we finish our work, and then we’re able to go home and spend time with our family,” Dr Sullivan says.

Prioritize self-care: Make a decision to set aside time for exercise. Choose and plan for nutritious meals and quality time with friends and family. Make those things non-negotiable in your schedule. Remember, self-care isn’t a luxury — it’s a necessity.

Take a vacation, staycation: If you have a bank of vacation days, don’t let them build up or roll over from year to year. Take your time off, even if it’s a mental health day where you sleep in and watch movies all day, or a Friday afternoon where you skip out early and go meet friends for dinner. We all need to take breaks every once in a while.

Look for a new job: Unfortunately, sometimes, you’ll reach the point where work-life balance is impossible if you stay in your current position. Maybe it’s a toxic work environment that doesn’t value time off, or a company culture that doesn’t align with your values. In a case like this, searching for a new job (or at least coming up with an exit plan) is probably your best bet. Your health matters.

Get professional help: If the stress is really getting to you and impacting your mental health, don’t hesitate to talk to a therapist. Many employers offer employee assistance programmes that can connect you with a mental health professional who has experience helping people manage their stress.