15 Habits To Achieve A Better Work-Life Balance In Today’s Fast-Paced World

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Now more than ever, we need the skills to look after ourselves so that we can perform well at work, achieve our personal and professional goals, be there for our loved ones, and feel our best. But these notions of looking after your mental and physical health, lowering stress, staying on top of your work, and having more time for the people and things that matter all come down to one thing: creating a more balanced life.

Going beyond old notions of “work-life balance”

There’s an old misconception that “work–life balance” means spending equal amounts of time on work and non-work life (like balancing out two sides of a measuring scale), but that’s not true. Balance may mean working four hours a day to you, while others thrive on the structure of a longer work day. Having a healthy “work–life balance” essentially just means feeling fulfilled in both areas – work life and, you know, life life.

Therefore, finding balance isn’t just a case of working fewer hours, working from home two days a week, or being able to finish work in time to pick the kids up from school. It goes much deeper than that to encompass a more holistic view of how you look after yourself and spend your time. Taking this wider view, finding balance means:

· Being able to manage your workload and meet deadlines without working all hours.

· Maintaining boundaries between work and non-work life so you’re not worrying or thinking about work all the time.

· Spending quality time with your children, partner, friends, and other people that matter to you.

· Keeping up with the hobbies you love.

· Making an effort to look after your physical and mental wellness.

How to find more balance

Starting with physical wellness:

1. People who do regular physical activity have a lower risk of all sorts of diseases, from bowel cancer and heart disease to diabetes and dementia. Therefore, it’s vital you carve out time for regular physical activity (walking, running, yoga, etc.). The easiest approach is to make activity part of your everyday routine, for example, by cycling to work or walking (rather than driving) to the train station.

2. Get outside as often as you can, even if it’s just a quick coffee in the sunshine on your morning break.

3. Maintain a proper and restful sleep routine, which may mean nine hours for you or six hours for someone else. Good practices include going to bed and getting up at the same times each day (including on weekends), and disengaging from screens in the hour or two before bed.

4. Make an effort to eat foods that nourish your body. For example, you could spend an hour on Sunday morning prepping some lunches for the week ahead (a big batch of soup, grain-filled salads, etc.) or invest in meal kits to make evening meals easier. A healthy body feeds into a healthy mind, but here are some other steps that may help you boost your mental health (they’ve certainly helped me):

5. Make time for hobbies and relaxation. Personally, I find that reading, mindfulness, and running help me to unwind, and I make time for these pursuits most days. For you, it could be five minutes of deep breathing or meditation, long baths, walking in the woods, watching movies, or whatever. The important thing is to find your own way to unplug and relax.

Continue reading….

By: Bernard Marr

Source: 15 Habits To Achieve A Better Work-Life Balance In Today’s Fast-Paced World

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How Pools of Genetic Diversity Affect a Species’ Fate

Samantha Mash for Quanta Magazine

A new, deeper understanding of how the breeding structure of species affects their genetic diversity is giving conservationists better tools for saving animals. In March 2018 at the Ol Pejeta Conservancy in Kenya, surrounded by his devoted keepers, Sudan the northern white rhino breathed his last. He wasn’t the only remaining northern white rhino because three females in protective captivity survived him.

But Sudan’s death ended any hope of those females breeding naturally and rendered the northern white rhino effectively extinct. The moment made headlines, and the world lamented the high-profile extinction. But it wasn’t a true species extinction event. Northern white rhinos are just a distinct subset, or subspecies, of white rhino. More than 10,000 white rhinos are still left in the southern subspecies. White rhinos as a species aren’t even endangered.

Nevertheless, ever since Sudan’s death, Cynthia Steiner, an associate director in conservation genetics for the San Diego Zoo Wildlife Alliance, and her colleagues have gone to great lengths to try to reboot the northern subspecies. They’re working to turn stem cells collected from the remaining females into embryos for in vitro fertilization. They want more northern white rhinos, and mixing in genes from southern white rhino males just won’t do.

“Before, people would say, we need to save the species,” Steiner explained. “But that’s not enough if you think about it. When you talk about species, you’re not considering the whole evolutionary potential of all the different groups that make up that species. That’s why the new notion is: We really want to save the genetic structure of the species, these different populations — subspecies — that have unique characteristics at the genomic level.”

In recent years, biologists have developed a deeper understanding of how the relationship between genetic diversity and population structure can influence the fate of a species. They’ve long understood how geography and ecological variations often partition species into subspecies or other small distinct populations of individuals who are more closely related to one another than to outsiders.

Now, with the help of better tools and techniques for studying the genomes of creatures in the wild, researchers are discovering the full extent of how much the genetic dynamics within and among those populations can affect how resiliently a species can evolve and adapt to changing conditions over time………..

Continue reading….

By : Anna Funk

Source: How Pools of Genetic Diversity Affect a Species’ Fate | Quanta Magazine

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How New Managers Can Bring Teams Together Effectively

[Source image: Eugene Mymrin/Getty Images]

For centuries, managers have been befuddled by team dynamics, particularly why some team members hit it off in a heartbeat while others simply don’t. Moving from anecdotes to data-based best practices took humankind all the way until 2012, when Google embarked on a two-year journey to find an answer to what drives effective teaming once and for all.

What they found laid the foundations for modern corporate team building as we know it today.  The results of Project Aristotle, as Google called the study, are simple: After hundreds of interviews and two years of data-crunching, the study found that the best performing teams share five particular features in common, namely psychological safety, dependability, structure and clarity, meaning, and impact.

All of this sounds self-evident today, which is partially testament to how far and wide the findings have trickled down through MBA courses and leadership self-help books over the past decade. Some of Google’s findings were markedly more counterintuitive, including why consensus-driven decision making, co-location, individual performance, and extroversion seem to have little to no impact on their effectiveness.

Even though Project Aristotle wrapped up long before anyone had heard of the metaverse or quiet quitting, the study is well worth any manager’s time today.  First, given everything we know of millennials and Gen Z, it’s clear that many of the five tenets that are driving performance have become only more important over time, particularly psychological safety, meaning, and impact.

It is equally clear that our workplaces have adopted practices that are failing employees miserably by over-managing for structure and clarity to the detriment of all other drivers of teaming success.Not knowing where employees are and what they are doing presents real discomfort. In response, many managers have doubled down on clarifying roles and processes in a way that would make Frederic Taylor look like a slouch.

Daily check-ins and check-outs, software assisted monitoring, and hourly production breakdowns have become increasingly prevalent ways for managers to regain a resemblance of control over their minions who might or might not be logging in from Aruba at any given moment.

At the same time, managers across disciplines have adopted Agile ways of working in hopes of replicating the successes the process has brought to the field of IT development in particular. There is much good to be said about Agile for good reason, but when applied with the wrong intentions, it can quickly turn into micromanaging on steroids.

The first casualty of over-compartmentalization and overmanagement of work is the ability of employees to self-actualize and find meaning and impact in their work.  Omnipresent monitoring and hourly timesheets also wreak havoc on dependability, making it a matter of rote compliance instead of a carefully cultivated sense of trust and accountability.

Now to the good news: Hybrid, and full-remote workforces are absolutely compatible with effective teaming. Here are two ways to help you push the pendulum back toward a more balanced approach across the five drivers in case you find yourself having gone too deep on structure and clarity.

Trust

The first step is bringing trust back to the equation.The world didn’t collapse even though everyone worked from home, and your team will be just fine even if you don’t know exactly how many minutes your staff worked on any given task or how many keystrokes they produce per minute.

In fact, they’ll be far better for it. Leaning in on the flexibility and adaptability of modern ways of working will foster psychological safety and promote engagement and ownership in ways that will have far greater dividends than monitoring and oversight ever could. People are fundamentally reciprocal, and the best way of building trust is to exhibit trust.

One particularly effective method is for managers to focus on setting goals and milestones and giving the team the autonomy to seek out the best way to accomplish them. Tolerating failures and the occasional missteps is critical for making the autonomy feel real, and it goes a long way in making employees feel safe to explore their roles.

Another equally powerful method is to transform stands-ups and check-ins from reporting to supporting events. Recasting regularly scheduled meetings as opportunities for helping team members overcome blockers instead of simply checking on progress made is by far one of the most powerful moves a manager can do to breed trust and self-actualization. Co-location is another practice that is ripe for transformation.

Biting the bullet and going fully flexible might feel risky, but there is no reason to believe that any arbitrary pre-established mix of in-office and at-home days works better than allowing teams to find the norms that work best for them. Trusting your teams to work effectively from wherever they are is the right choice in particular because of how it immediately casts dependability in terms availability and outputs instead of physical presence.

Instead of the default option, the office should be recast as an enticing alternative to which teams naturally gravitate to when they need to share physical spaces for collaboration and team building. Brown bag seminars, in-office baristas, and a few Pelotons can go much further than you think, and putting the emphasis on tangible moments of collaboration is key.

Self-actualization

Second, you should ensure that the roles and processes set in place leave space for self-actualization and personalized ownership of one’s work. If you’re using Agile, be cognizant that a 100-meter dash doesn’t come anywhere close to the sense of meaning and impact that running a marathon brings.

Not everyone’s work will be foundational, but everyone’s contributions should feel necessary and acknowledged as contributing to goal deeper than wrapping up a two-week work package.The trick is to make sure that even when working on their own units each employee can visualize a clear pathway from their work to the grand “why” of it all.

This is where the importance of setting goals mentioned earlier becomes particularly clear. The best thing a manager can do when running multiple sprints is to maintain a cohesive narrative of how the work contributes to the larger organizational goal. Often this means distilling vision statements, contractual milestones and even change requests into meaningful arguments about why the work we do today matters.

This may not always be simple to pull off, but who said being a good manager was supposed to be easy? Ultimately, what particular steps you end up taking matter far less than the sincerity of your commitment to making effective teaming a priority for your organization. As for now, it’s more than likely to be pushing back on the overemphasis on structure and clarity.

By Alexander Puutio

Alexander Puutio is an adjunct professor at NYU Stern where he explores the interplay between business leadership and our society at large.

Source: How to manage teams effectively

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How To Manage Teams Effectively

[Source image: Eugene Mymrin/Getty Images]

For centuries, managers have been befuddled by team dynamics, particularly why some team members hit it off in a heartbeat while others simply don’t. Moving from anecdotes to data-based best practices took humankind all the way until 2012, when Google embarked on a two-year journey to find an answer to what drives effective teaming once and for all.

What they found laid the foundations for modern corporate team building as we know it today.  The results of Project Aristotle, as Google called the study, are simple: After hundreds of interviews and two years of data-crunching, the study found that the best performing teams share five particular features in common, namely psychological safety, dependability, structure and clarity, meaning, and impact.

All of this sounds self-evident today, which is partially testament to how far and wide the findings have trickled down through MBA courses and leadership self-help books over the past decade. Some of Google’s findings were markedly more counterintuitive, including why consensus-driven decision making, co-location, individual performance, and extroversion seem to have little to no impact on their effectiveness.

Even though Project Aristotle wrapped up long before anyone had heard of the metaverse or quiet quitting, the study is well worth any manager’s time today. First, given everything we know of millennials and Gen Z, it’s clear that many of the five tenets that are driving performance have become only more important over time, particularly psychological safety, meaning, and impact.

It is equally clear that our workplaces have adopted practices that are failing employees miserably by over-managing for structure and clarity to the detriment of all other drivers of teaming success. Not knowing where employees are and what they are doing presents real discomfort. In response, many managers have doubled down on clarifying roles and processes in a way that would make Frederic Taylor look like a slouch.

Daily check-ins and check-outs, software assisted monitoring, and hourly production breakdowns have become increasingly prevalent ways for managers to regain a resemblance of control over their minions who might or might not be logging in from Aruba at any given moment.

At the same time, managers across disciplines have adopted Agile ways of working in hopes of replicating the successes the process has brought to the field of IT development in particular. There is much good to be said about Agile for good reason, but when applied with the wrong intentions, it can quickly turn into micromanaging on steroids.

The first casualty of over-compartmentalization and overmanagement of work is the ability of employees to self-actualize and find meaning and impact in their work.Omnipresent monitoring and hourly timesheets also wreak havoc on dependability, making it a matter of rote compliance instead of a carefully cultivated sense of trust and accountability.

Now to the good news: Hybrid, and full-remote workforces are absolutely compatible with effective teaming. Here are two ways to help you push the pendulum back toward a more balanced approach across the five drivers in case you find yourself having gone too deep on structure and clarity.

Trust

The first step is bringing trust back to the equation.The world didn’t collapse even though everyone worked from home, and your team will be just fine even if you don’t know exactly how many minutes your staff worked on any given task or how many keystrokes they produce per minute.

In fact, they’ll be far better for it. Leaning in on the flexibility and adaptability of modern ways of working will foster psychological safety and promote engagement and ownership in ways that will have far greater dividends than monitoring and oversight ever could.

People are fundamentally reciprocal, and the best way of building trust is to exhibit trust. One particularly effective method is for managers to focus on setting goals and milestones and giving the team the autonomy to seek out the best way to accomplish them. Tolerating failures and the occasional missteps is critical for making the autonomy feel real, and it goes a long way in making employees feel safe to explore their roles.

Another equally powerful method is to transform stands-ups and check-ins from reporting to supporting events. Recasting regularly scheduled meetings as opportunities for helping team members overcome blockers instead of simply checking on progress made is by far one of the most powerful moves a manager can do to breed trust and self-actualization.

Co-location is another practice that is ripe for transformation. Biting the bullet and going fully flexible might feel risky, but there is no reason to believe that any arbitrary pre-established mix of in-office and at-home days works better than allowing teams to find the norms that work best for them.

Trusting your teams to work effectively from wherever they are is the right choice in particular because of how it immediately casts dependability in terms availability and outputs instead of physical presence.

Instead of the default option, the office should be recast as an enticing alternative to which teams naturally gravitate to when they need to share physical spaces for collaboration and team building.

Brown bag seminars, in-office baristas, and a few Pelotons can go much further than you think, and putting the emphasis on tangible moments of collaboration is key.

Self-actualization

Second, you should ensure that the roles and processes set in place leave space for self-actualization and personalized ownership of one’s work. If you’re using Agile, be cognizant that a 100-meter dash doesn’t come anywhere close to the sense of meaning and impact that running a marathon brings.

Not everyone’s work will be foundational, but everyone’s contributions should feel necessary and acknowledged as contributing to goal deeper than wrapping up a two-week work package. The trick is to make sure that even when working on their own units each employee can visualize a clear pathway from their work to the grand “why” of it all.

This is where the importance of setting goals mentioned earlier becomes particularly clear. The best thing a manager can do when running multiple sprints is to maintain a cohesive narrative of how the work contributes to the larger organizational goal.

Often this means distilling vision statements, contractual milestones and even change requests into meaningful arguments about why the work we do today matters. This may not always be simple to pull off, but who said being a good manager was supposed to be easy?

Ultimately, what particular steps you end up taking matter far less than the sincerity of your commitment to making effective teaming a priority for your organization. As for now, it’s more than likely to be pushing back on the overemphasis on structure and clarity.Alexander Puutio is an adjunct professor at NYU Stern where he explores the interplay between business leadership and our society at large.

By Alexander Puutio

Source: How to manage teams effectively

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Time: Understand How You Use It, Create More of It, Maximize It, and Sustain It

Graphic: Viktoria Kurpas (Shutterstock)

The writer Annie Dillard says, “How we spend our days is, of course, how we spend our lives.” Yet, we let our weeks happen to us instead of proactively designing our time. We don’t block off our calendars to do heads-down, focused work. We participate in meetings without clear agendas or purposes.

We work without a plan. We let the constant barrage of notifications distract us. We convince ourselves that our busy work is our most important work, even when we know better. The fundamental building block of a workweek is how each individual spends their time. But surprisingly, little attention is dedicated to how we design our hours and workweeks.

For example, when do you do your best work? How many meetings should you schedule on your calendar? Do you allow notifications and respond immediately, or do you turn notifications off to work uninterrupted?

Here are four steps to design your week

Conduct a self-audit to understand your time

Put everything you do on your calendar for two weeks, from meetings and time blocks for emails to special projects and preparing for upcoming meetings; then conduct a time audit by reflecting on the data.

  • What do you notice about how you spent your time?
  • What percentage of your time is dedicated to each project? To meetings?
  • What days of the week are you most focused?
  • What time of day are you most energized?

Use the insights from your audit to take the following steps:

  1. Identify small changes: Making small improvements can add up to big differences. What are the simplest, easiest steps you can take to proactively design your workweek? For me, it was blocking off my calendar to do heads-down deep work time 3-4 times per week and turning off notifications.
  2. Identify significant changes: Making big structural changes to your week can also lead to more time for the most important work. When I completed my self-audit, I realized that there were weekly standing meetings that could either get canceled or that I didn’t need to attend.

Reduce the cost of distractions to create time

The Australian software company Atlassian conducted research into distractions, and the results are staggering:

  • 36: The number of times we check email per hour
  • 16 minutes: Time it takes to refocus after an incoming email
  • 10: How many IQ points you lose when fielding constant emails (the same as losing an entire night’s sleep)
  • 56: The number of times we’re interrupted per day
  • 3 minutes: Spent working before switching between tasks
  • 2 hours: Spent recovering from distractions every day

Here are a few steps to reduce the time lost to distractions:

  1. Email: Turn off email notifications and set aside 2-3 blocks of time to check and respond to emails throughout the day. Then, ignore email for the rest of the day, knowing that you have time allocated to get to it.
  2. Notifications: Turn off all notifications (email, internal team notifications) for certain “deep work zones” scheduled throughout the week. I blocked off two deep work zones each week where I could work uninterrupted.
  3. Create goal-based calendar blocks: I often create 30 or 60-minute calendar blocks where I challenge myself to complete a specific task or reach a particular goal. Like the pomodoro technique, using time constraints to reach a predetermined goal can increase your focus and empower you to tune out distractions.

Finally, consider what you gain when you reduce distractions (time with your children, ability to go to the gym after work, work-free weekends, etc.).

Create boundaries to maximize your time

Boundaries are a crucial step in reducing distractions, burnout, and work stress. With 79% of employees reporting work-related stress in 2021, we need to take personal ownership and reclaim our time.

Boundaries can be hard to create, but consider using the results from your self-audit to help you determine what boundaries will be most valuable. For example, is it protecting your time? Limiting new, additional tasks? Blocking certain times of day for important work while you’re at your best? Avoiding company events that aren’t required?

When communicating your boundaries with others, focus on the benefit they create for the task at hand.

When your availability is limited:

“I prioritize time with my family on X day or after Y time, but I’m fully available [list commonly available times]. How can we leverage that availability to reach our deadline?”

When the project isn’t in line with your priorities:

“I am working on several projects right now and want to ensure I’m effective. Given that our quarterly goals are [insert goals/metrics/objectives], it seems like Y project and Z project are less essential and timely than x project. Is this right? How do you propose I best prioritize?

Test, Optimize, and Repeat to sustain your time

Start with designing just one workday. How might you proactively structure a workday that has a high chance of being focused, productive, and healthy? Make 2-3 small changes across notifications, deep-work time, emails, and boundary-setting. Then at the end of the day, review what you learned. What worked? What didn’t? Then try again for another day. Double down on 1-2 practices you already implemented and select 1-2 more to test.

If you find it harder to make changes daily, consider looking at a whole week and focusing on identifying 2-3 small changes you can make weekly. Then at the end of the week, reflect on what worked and what didn’t, and try again for the following week.

It can often feel like our calendar is predetermined for us; we just need to respond and make the best of it, striving to fit everything in. But we have more power than we sometimes give ourselves credit for. One of the best ways to find more time in our schedule is to recognize the agency within us and begin by taking a few small steps.

By: Banks Benitez

Source: Time: understand how you use it, create more of it, maximize it, and sustain it

.

Related contents:

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Fitness Nutrition   https://jvz4.com/c/202927/353334/
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