Work-life balance
- 2010 Vitae Researcher Development Framework
descriptor B2.5
What is work-life balance?
As a researcher, the demands of your role can often blur the line between work and personal life. However, finding an effective balance is essential for maintaining your well-being, enhancing productivity, and fostering long-term success. Here, we explore practical advice, strategies, and resources to help you maintain a healthy work-life balance.
Work-life balance is about managing your time and energy effectively so that you feel fulfilled both at work and in your personal life. It’s less about achieving perfect equilibrium and more about making consistent adjustments, like a tightrope walker.
Why is work-life balance important?
Achieving a balance that works for you can improve efficiency, reduce stress, and lead to better health. For researchers, long hours and a competitive work environment can often create pressures that harm mental and physical well-being. By prioritising balance, you can:
- Enhance focus and productivity.
- Build resilience against stress.
- Create a healthier, happier work environment for yourself and your colleagues.
Practical strategies for maintaining balance
Set boundaries
Define when and where you work to ensure clear separation between your professional and personal life. For instance:
- Limit working from home to specific times and spaces.
- Avoid checking emails after a set time each day.
Develop a routine
Create a schedule that includes dedicated time for activities beyond research, such as:
- Exercise or joining a sports club.
- Hobbies like painting, writing, or music.
- Socialising with friends and family.
Plan and prioritise effectively
Use your time wisely by:
- Setting realistic daily and weekly goals.
- Allocating specific time slots for focused work and breaks.
- Tackling high-priority tasks first.
Delegate and seek support
Recognise that you don’t have to do everything yourself.
- At work: Share responsibilities within your team.
- At home: Outsource tasks or seek help from family or local services.
Learn to say no
Avoid overloading yourself with commitments. Pause before agreeing to new tasks, and prioritise those that align with your goals.
Take breaks and holidays
Regular breaks and annual leave are vital for recharging. Schedule time off well in advance and organise your workload around these periods.
Focus on health
A balanced diet, regular exercise, and adequate sleep can help you build resilience and maintain energy levels. Small steps like walking or meditating can make a big difference.
Leading by example
If you’re in a leadership role, promoting a healthy work-life balance within your team can foster a supportive environment. Monitor the pressures on colleagues and offer guidance when necessary.
Examples of Evidence
- Statement
I maintain an acceptable work-life balance and can manage pressure. - Situation
One year into my first post-doctoral research post, I found that I was doing exceptionally long hours at my institution, as well as doing work at the weekend. The start of my day was not consistent throughout the week and I found it hard to find time for hobbies. - Task
To identify and implement strategies for re-addressing my work-life balance. - Action
I sought out some resources on work-life balance from our institution’s staff development team. I identified a number of things I could do to help me. These included committing to doing my research within a working week of Monday-Friday and as far as possible between 9am-5pm. To achieve this, I also needed to commit to working more effectively during the day by implementing some time management strategies. I signed up for regular class at the gym in the evening to ensure I also had some ‘me time’ during the week. - Result
My new work pattern enabled me to define some clear work-life and home-life boundaries. I found I was more focussed at work and achieved more, which in turn made me more able to deal with the busier and more pressured times without getting too stressed.
- Statement
I am sensitive to the signs of pressure on, and stress in colleagues students and staff. I provide support, advice and management where necessary. - Situation
One of my direct reports was working significantly long hours and taking work home at a time when he had a new baby. Tiredness was impacting on the quality of work he was doing. - Task
I needed to address the situation with him to identify and agree some appropriate boundaries. I needed to help him make some choices about the way he works, so that he could readdress his work-life balance and feel he was contributing effectively in both his home and work life. - Action
I initiated an open discussion with him about the situation. It became clear that establishing a routine in his week would be really helpful. In addition, I helped him initially to plan his week by setting realistic and achievable goals. - Result
Establishing goals on a weekly basis helped my colleague be more focussed and time effective in the work place. As he became more productive at work, he found he did not need to work extended hours and only took work home on rare occasions.
Final takeaway
Maintaining work-life balance isn’t just about achieving harmony—it’s about making intentional choices that enrich all areas of your life. Start small, stay consistent, and enjoy the rewards of a healthier, more fulfilling routine.