Work-Life Balance Strategies

Key strategies:
  • Prioritize! Your to-do list will only be helpful if you set clear priorities for the items you need to complete. Ask yourself: Is this urgent? Is it important? And remember: Your personal life may not be urgent, but it is certainly important!!!
  • Keep a schedule! Even if you do not "have" to be places at specific times, keeping a schedule will help you keep track of what you have and have not accomplished. Remember: Having a flexible schedule does not mean that you should not have a schedule!!!
  • Create boundaries so that work happens at particular places and/or at particular times. 
  • Focus on the things that help you achieve your goals so that your work brings you closer to what you truly want. 
  • Learn to say "no" in a professional manner if you cannot commit to something. Not every request is a command, and you can consider negotiating an arrangement if you think you should decline.
  • Reflect regularly! Is what you are doing working for you? If it is not, what can you change to make it work?
Scheduling and prioritizing can be hard...
Use the tools at your disposal!
  • Calendars will ensure you know what you are doing with your time, will tell you realistically how busy you are, and will let you figure out when you have free time
  • Scheduling work (such as thesis writing) will help make sure it does not slide down your priority list.
  • Schedule regular times to meet with your advisor or career mentor!!! It will help you stay on track.
  • Scheduling "me" time (outings, gym) makes sure "me" time actually happens
Do not forget that your friends and family are not part of your research team, but they are part of your life team. Quality time with your loved ones should be a priority too
Things to remember:
  • Everybody, no matter what their life circumstances, needs balance
  • "Balance" is dynamic; as life changes, the strategies you use should change too
  • Your life requires that you find your balance: Whatever works for others may not work for you.
Say "no" like a pro!
When to say "no"?
  • You really do not have time to complete the task
  • You do not have the skills needed to complete the task
  • The task will not benefit your professional development or give you personal satisfaction
  • You need to sacrifice your personal time to accomplish the task
What if you can't say "no"?
  • Negotiate a different timeline
  • Trade tasks
  • Delegate
Research during graduate school can make you feel lonely and isolated. But independent research does not need to be lonely research. Talk to others, find time to socialize, and remember that the healthier and happy you are, the more productive you will become.
Keep your relationships healthy
  • Make compromises, but keep your promises
  • Do not make all of your social interactions or conversations about work
  • The "ideal" work situation may not exist, but you can aim to find the "fulfilling" work situation that makes you and your loved ones happy
  • Discuss your current and future professional situation with your loved ones frequently
The materials on this site were developed by Martha Escobar as part of a workshop series for the HBCU Pathways for Advancement to Promotion and Tenure (PATHs) and the Tuskegee Pathways to Academic Careers (T-PAC) programs, which are funded by the National Science Foundation (Awards# 1433005, 1432991, 1433004, 1820961 and 1820981). Any opinions, findings, and conclusions or recommendations expressed in this material are those of the author and do not necessarily reflect the views of the National Science Foundation.

For questions about this materials, contact Martha Escobar ([email protected], or click here)