The Art of Unplugging: How Behavior Analysts Actually Create Work-Life Balance

Take a moment and picture your work environment. What does your work environment look like? - sound like?

How about your home? Do you hear that Microsoft Teams ding in your sleep? Is your kitchen table filled with visuals you still have to laminate? Sometimes ours is too. Work and home mixing = no bueno for your mental health.

Now picture you removing yourself from your work environment and engaging in your personal life. This is where the art of unplugging comes in. Constant exposure to work-related stimuli can lead to burnout, decreased job satisfaction, impaired performance, and just general unhappy feelings. Research shows that prolonged work hours and insufficient recovery time can negatively impact physical and mental health, as well as interpersonal relationships. By unplugging from work, behavior analysts can replenish their cognitive resources, enhance creativity, and improve overall well-being.

What are your work-life boundaries? Is that work computer shut off at 6 PM or are you answering last minute emails at 9 PM. If you are always plugged into work you are going to burn out. Ever have a laptop that you always have plugged in with lots of tabs open? Was that a very happy laptop? Probably not. It probably was overheating, moving slow, or just stopped working entirely.

Don't be that laptop. Let's start by first establishing clear boundaries between work and personal life. This includes defining specific times when work-related activities are off-limits, such as evenings, weekends, and vacation days. Communicate these boundaries to colleagues and clients, emphasizing the importance of respecting designated downtime.

Do you have emails or work chats on your phone? It is convenient if you are traveling to client's houses on a Wednesday, but not so convenient on a Saturday when chilling with your kids. Here is where you can think about implementing technology boundaries. This means disabling work-related notifications outside of designated work hours. If you have removed the sD of a notification - you are less likely to check that work notification in your personal you time.

When you unplug from work, you plug into charging yourself back up with personal activities. It's kind of like unplugging from one outlet and plugging into another (if that makes sense). Don't forget to practice increasing your self care, leisure, and play skills!

Engaging in leisure activities is essential for promoting relaxation and rejuvenation. Identify activities that bring you joy and incorporate them into your regular routine. Whether it's spending time outdoors, pursuing a hobby, or socializing with friends and family, prioritize activities that allow you to unwind and recharge. Research suggests that leisure activities not only reduce stress but also enhance mood and overall life satisfaction.

Don't forget to treat 'yo self! All kidding aside you need to maintain self-care or else you will be that overheating laptop. Don't be that laptop. Do self-care. Self-care encompasses activities that promote physical, emotional, and mental well-being. Yo should prioritize self-care practices such as regular exercise, adequate sleep, and healthy nutrition. Set aside time for activities that actually nurture your body and mind, whether it's going for a run, getting a massage, or practicing yoga. Increase those adaptive behaviors! Additionally, be mindful of your emotional needs and seek support from friends, family, or professional colleagues when needed. Don't put yourself in a social deprivation state. That's not a healthy laptop.

Remember my behavior analyst friend, achieving work-life balance is an ongoing process, and it's okay to adjust your priorities as needed. If you are looking for permission to take time for yourself. This is it.