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Category Archives for "Work-Life Balance"

Apr 07

The Power of a Psychologically Healthy Workplace

By Dr. Jack Singer | Blog , Featured , Work-Life Balance , Workplace Wellness

For many years now, the American Psychological Association’s (APA) Center for Organizational Excellence has recognized companies across the U.S. that embody the principals of a “Psychologically Healthy Workplace.” For years, I’ve been involved in cutting-edge research on the specific ingredients that make up such workplaces.  All organizations should strive to embrace these characteristics, not simply because they are psychologically healthy for the employees, but because with healthy employees, absenteeism is less, morale is higher, and the quality of products is consistently higher.

Characteristics of a Psychologically Healthy Workplace

Employee Involvement

When employees participate in decision-making, including encouraging and considering their suggestions, they embrace those decisions and it foster’s creativity.

Work-life Balance

Helping employees to handle the challenges outside of work, such as the responsibilities of single parenting, takes much pressure off of them. Flexible working hours, for example, is one ingredient of the work-life balance equation for employees.

Personal and Professional Growth and Development

What does the company offer employees to increase their competencies? Cross-training opportunities for employees to rise within the company also keeps employees from looking elsewhere.

[Tweet “5 Characteristics of a #Psychologically Healthy #Workplace – Employee #Health”]

Employee Recognition

Getting a raise is a form of recognition, but there are many other types of recognition, from company-wide awards ceremonies to fancy trips for top producers. The bottom line is that everyone loves recognition for his or her efforts and loyalty.

Health and Safety

Providing health and wellness workshops directed at educating employees about healthy lifestyles and preventing potential health problems is a must, not simply for the employees and their families, but for the overall health of the organization. For example, when companies bring me in to provide wellness workshops, my goal is to teach employees how to develop permanent resiliency skills, so that they never get overwhelmed by the stressors inherent in their jobs.

Examples of Comments from Employees About Why They Love Their Jobs

The APA surveys employees to determine what aspects of their jobs they love and they post them in their Highlights from the Good Company Blog. Here are some examples:

“Management listens to our concerns. There are regular Q&A’s where we can submit anonymous, public questions.”


“I love my job because I get to work from home every day, with flexible hours.”


“My co-workers are fun to work with.”

Having fun in the workplace is a major motivator, yet is missing in most work settings. Think strategically how you can improve this within your company and you’ll see a significant improvement in employees morale and overall dedication.

Ready to start reducing stress in your life so you can Develop the Mindset of a Champion? Download my FREE 5 Step Mental Toughness Guide HERE!

May 12

Keeping Fit on Business Trips

By Dr. Jack Singer | Work-Life Balance

Business trips often disrupt exercise routines. Without the familiarity of a local gym, home treadmill or jogging route, many travelers don’t work out. And this lack of physical activity can cause sleeplessness, fatigue and irritability.

So here are some ideas for keeping in shape when you’re out of town:

• Make reservations at a hotel with a pool, exercise facility or one that offers passes to a nearby gym.

• Try exercising in your hotel room. When making reservations, check to see if the room will have a VCR so you can use an exercise tape. Or, bring lightweight equipment from home, like a jump rope or elastic bands and make up your own exercise routine.

• Use the hotel’s common areas. Take an indoor hike through the halls. Or run up the stairs (but take the elevator down to save your knees).

May 05

Keep a Healthy Balance in Your Busy Life

By Dr. Jack Singer | General , Work-Life Balance

Learn to shut work off. These days you can work practically anywhere, anytime. It can be a trap, so set a firm time of day to stop work and start concentrating on your family and other activities.

• Focus on the here and now.
When you’re working, give it your full attention. And when you stop, don’t let worries about work and details about your job occupy your thoughts. This may take some practice, but teach yourself to be in the present at all times.

• Find a good non-work activity.
If you’ve got nothing to do after work, you’ll have a hard time disengaging when you try to stop. Find a hobby to immerse yourself in, or just make an effort to devote your full attention to your family’s needs. (Even then, make an effort to give yourself some personal time so you don’t burn out on responsibility.)

• Don’t let your job define your identity. When you describe who you are to people, let your job be only one aspect of your self-portrait. That way, a setback in any one area won’t be as damaging to your self-image, and you’ll be less tempted to ignore other possibilities open to you.

Apr 28

Recognizing Burnout Before It Is Too Late

By Dr. Jack Singer | Stress Management , Work-Life Balance

Do you feel constantly tired and irritated by work?

Burnout’s symptoms are as varied as those who suffer it. Some people get angry, some become quiet and introverted, while others overeat or abuse drugs and alcohol.

If your job is stressful, it’s important to find out if you’re headed for job burnout. Some common pressures include job demands, changes in the workplace or unbalanced work-family time.

Eight common feelings associated with burnout:

1. Inability to be effective at work.

2. The workplace demands more than you are able to give.

3. Nothing you do is good enough.

4. You are anxious and dread going to work.

5. You are always tired, even when you get enough sleep.

6. You’re bored most or all of the time.

7. You feel guilty.

8. You feel hopeless, powerless and futile.

Here are some of the best defenses against burnout:

• Eat a healthy, balanced diet and get enough rest and exercise.

• Make balance a priority. Have a rich life outside of work, as well as activities and people who bring you satisfaction outside of the office.

• Reach out for help. Build a strong support system, and make sure you’re not with people who spend time complaining.

• Come up with solutions. If you talk about a problem, make sure you add what you want to do about it and how you see yourself contributing to a remedy.

Apr 21

Let’s Do Lunch?

By Dr. Jack Singer | Work-Life Balance

Have you noticed that the phrase “Let’s do lunch” doesn’t seem to be as common as it used to be? And there is a good reason for that. We simply think we have too much to do and are not taking the downtime we need to recharge our batteries.

When was the last time you took a whole hour for lunch and actually left your desk? A survey from CareerBuilder reports that workers these days take an average lunch break of 20 to 40 minutes, and 18 percent of employees stay in their cubicle, office, or workspace to eat.

What should you/they do instead to feel fresh and productive the rest of the day?

Try these activities:

• Take a walk outside

• Talk to a friend

• Take a quick nap

• Do some stretching exercises

• Play a quick, mentally challenging game

Apr 14

Do You Plan Your Downtime?

By Dr. Jack Singer | Work-Life Balance

If you’re like most people, you probably have a schedule or diary that is full of both work- and non-work-related business appointments, but few if any appointments with yourself, your family and your friends. That’s because the latter tend to be fitted in when we can spare some time, rather than being deliberately factored into our busy days. The only trouble with this arrangement, however, is that it doesn’t necessarily lead to much quality time, because in reality much of our downtime just gets frittered away.

If weekend activities with your spouse/partner and children or nights out with friends are what you feel are missing from your life, try planning and scheduling them in advance to make sure that they happen. Not only will writing them down in your diary or on the kitchen calendar make them more likely to happen, but also you and your loved ones will have things that you can actively look forward to during the course of or at the end of a busy week.