Work-Life Balance
Work-Life Balance
The content on this page is based on the Management and Supervision (M&S) presentation by Jen McNatt on Work-Life Balance.
By definition, Work-Life Balance is the state of equilibrium where a person equally prioritizes the demands of one's career and the demands of one's personal life. However, for most, our work and life is not balanced.
Boomers (1945-1964)
Exposed to many hardships
Craved stability and employment
Work-life balance was not a priority
Generation X (1965-1980)
Raised not seeing work-life balance
Craved work-life balance
Pushed for telework, leave, etc
Millenials (1981-2000)
Stereotyped with lack of work ethic
Desire for employment stability
Crave work to fit into lifestyle
Generation Z (2000-2015)
Stereotyped for "quitting" to easily
Value stability in employment
Wants work to align with passion
What job factors contribute to Work-Life conflict?
High Pressure
Stress
Unpredictability in work routine
Long Hours
High Demands
Profit Focused
Abusive Supervision
Telework
Poor Relationship with Co-workers
What individual factors contribute to Work-Life conflict?
Being highly invested in work
Having organizational commitment and loyalty
NWS employees are known to be highly motivated, driven and capable which can negatively impact their work-life balance
Being hard on yourself
Being an overachiever
Health issues
What family factors contribute to Work-Life conflict?
Children (number, age, special needs, etc.)
Partner needs
Elder Care
Feeling Lonely (no support system)
Financial Burdens
Work-Life Imbalance
The impact of a work-life imbalance:
Physical Health Symptoms, Depression, Alcohol Intake, Mood Disorders, Burnout, Intention to Quit
Benefits of Work-Life Balance
Having more consistent work-life balance leads to: Better Career Satisfaction, Increase Life Satisfaction, Higher Productivity at Work, Better Eating Habits and overall Health
Try the Wheel of Life exercise. The Wheel of Life is designed to assess how areas in your life are currently balanced and to help you work towards improved work-life balance.
Setting Boundaries to Improve Work-Life Balance
How often do you check it? At home?
Set boundaries for yourself during the day, and after work with email
Turn off email notifications when possible
Help others with this boundary
Schedule emails to arrive when the recipient is working
Social Media
How often are you on social media? Do you feel like you are exposed to work via social media (via your colleagues and partners)?
Limit the amount of time on social media
Turn the "work brain" off!
Do you exercise after work? This can help take your mind off of work
Reset by putting time aside to decompress through a walk, run or other exercise to help separate work from life
Idea: Office Walking Challenge
Meditation is a great way to clear your mind
What are some other hobbies or distractions that can help turn your mind off from work?
Leaving Home issues at Home
Empathy through your colleagues - talk home life for 10-15 minutes at a time
Parenting may require boundaries as well
Telework
Set up a dedicated space for work within your house
Socialize through chat or video communication
Utilize breaks
Use google tools to show you are away, busy or out
Mental Health Breaks - Read: Restorative Breaks
No email, no work, no phone, no distractions for 10 minutes
Share the importance of these breaks with your peers
Additional Resources
NOAA Nursing Mothers Program
NOAA is committed to empowering families by enabling parents to achieve breastfeeding goals. In our NMMP bulletin this month, we focus on how NOAA offices and supervisors can create functional lactation spaces and understand the basics of parental leave to assist employees in navigating options.
Looking to connect with another parent who might have the same concerns? The NOAA Peer Support Program offers mothers opportunities to discuss breastfeeding topics, share ideas, and experiences with one another in a safe and comfortable environment. Contact andrea.n.andrews@noaa.gov for more information.
Personalized Assistance Coping with COVID-19
For personalized assistance on coping with COVID-19, contact a WorkLife specialist 24/7 at 877-WL4-NOAA (877-954-6622) or send a message to WeCanhelp@lifecare.com. Ensure
it includes your name, contact number and/or email address and a description of what the specialist can help you find. Visit the “WorkLife Tips and Resources to Help You Navigate COVID-19” page for more information (click here, and enter “noaa” as screen name and password to access.
Special Recorded 8-Session Limited Series Mindfulness Meditation for Well Being & Performance. This series of one-hour virtual workshops is for anyone interested in achieving optimal well-being and improving their levels of workplace performance. Enter “noaa” as screen name and password to access.
Family Resources
For those juggling childcare and/or children attending school virtually, EverFi (a trusted NOAA partner) may be able to assist you via the Family Portal which provides direct access to over 100 interactive game-based lessons.
Free Tutoring Program for Grades K-12
The pandemic and disruptions to the traditional education experience may be affecting many families. The Federal Employee Education and Assistance (FEEA) fund has teamed up with Tutor.com (a service of the Princeton review) to offer free, personalized, academic tutoring for kids in grades K-12. Every tutoring session is anonymous and takes place in a secure online classroom. The online help is available to federal employees earning less than $100,000 a year who have children in school. If your salary is over the cap or you are not a regular hire federal employee, you can access tutor.com services for a fee. To learn more about FEEA, Tutor.com, eligibility requirements and how to apply, visit Federal Employee Education and Assistance Fund.
EAP Resources
As a reminder, EAP is a confidential and free benefit available to you or your eligible family members. Contact EAP directly 24 hours a day, 7 days a week at 1-800-222-0364 or for the hearing impaired, TTY 1-800-262-7848. The consultants and specialists are experts in understanding the difficulty of living with uncertainty; helping with the anxiety and other emotions that may arise due to the coronavirus disease (COVID-19); and finding concrete resources to support you. You can learn more about EAP at www.FOH4YOU.com.
Please Note: Contractors are not eligible for EAP or Worklife4You services.
Please contact Rosa Sorrell, 301-628-1846, Rosa.Sorrell@noaa.gov, if you have any questions or concerns.
Wellness Resources
NWS Behavioral Health page | NOAA Employee Wellness | Consumer Checkbook Guide