After +25 years in various finance and business leadership roles across Asia-Pacific, Sandeep now runs a boutique strategy consulting and leadership coaching outfit, Value-Unlocked Private Limited. Sandeep's purpose is to help organizations and individuals bring to life the amazing success stories they want to script for themselves, and he delivers this through coaching, consulting and facilitation.
Sonia, the Group Product Manager of a respected FMCG company was the epitome of professionalism. Her colleagues and her bosses just loved her. And why not? She embodied dedication, working late into the night, attending back-to-back meetings, and striving for excellence in every project she undertook. She knew she was the first in line to be the Marketing Director and was ready to give it all it took to get there. Sonia's zeal for success was unmatched, but it came at a cost she hadn't fully realized yet — the slow, sinister creep of burnout.
As Sonia navigated the relentless demands of her job, subtle but telling physical symptoms began to manifest. Clearly, the weight of her self-imposed deadlines and expectations was driving her to a breaking point; the persistent headaches and unexplained fatigue were the first whispers of her body, signaling the toll of prolonged stress and an impending state of burnout. Though seemingly minor, these early warning signs were the silent cries for a pause that Sonia knew she should listen to but was shutting down since they interfered with her self-image of being the achiever she had portrayed herself to be.
Many of you would see a bit of Sonia in yourselves when you read this. In this cut-throat, competitive corporate world, doing more is a given, and how much ever you may do, you still haven't done enough. Almost everyone is riding a tiger and does not know how to get off it. We are like cookies in a jar, crumbling under the burden of our own expectations.
As a coach, I encounter many versions of Sonia; some know they are swaying on the edge, while others are headed in that direction without realizing it. The key is to address work-related stress proactively before it reaches a breaking point and the answer lies in crafting the right work-life balance.
Ten tips to help you build the right work-life balance
Set clear boundaries: Define specific working hours and stick to them. Communicate these boundaries to your colleagues and clients so they understand when you're available.
Prioritize tasks: Use the Eisenhower Matrix (urgent vs. important) to prioritize tasks. Focus on high-priority items and delegate or eliminate less important ones, so that you don’t feel overwhelmed.
Time management: Efficiently manage your time using techniques like the Pomodoro Technique, time blocking, or the two-minute rule to enhance productivity and free up more personal time. The two-minute rule means if you can do an action in two minutes or less, do it at that moment rather than leaving it for later.
Learn to say no: Politely decline additional work or commitments that could overload your schedule. Saying no is an essential skill for maintaining balance.
Unplug: Set aside tech-free slots during the day and practice digital detox during your leisure hours. Constant connectivity can lead to burnout.
Regular breaks: Take short regular breaks during the workday to recharge. Use this time for a brief walk, stretching, or a few moments of relaxation.
Quality family time: When spending time with your family, be fully present. Put away devices and focus on building meaningful connections.
Exercise: Build some active exercise time in your routine, such as yoga, running, cycling or any other form of sport or exercise you like. Exercise takes your mind completely off work, thus helping reduce stress and improving overall well-being.
Plan leisure activities: Schedule regular leisure activities or hobbies you enjoy, like reading or writing. Having something to look forward to outside of work can boost motivation.
Sleep: Our body needs 6-8 hours of sleep. We can manage with less sleep for one or two days, but the effect of less sleep over the long term can be disastrous. Recognize that quality rest is not a luxury but a necessity.
In the relentless corporate landscape, the power to redefine success and well-being lies within the choices we make. As you navigate your career, embrace activities that bring you joy, whether it is exercise, leisure pursuits, or simply a good night's sleep. Recognize that balance between work and life is the essence. No one can sustain success without the foundation of self-care.
Break free from the cycle of over-commitment and rediscover the joy in both your professional and personal pursuits. Your journey toward a balanced life starts with a single step—commit to it and watch the transformative ripple effect. The power to create a harmonious work-life balance lies within you; seize it, nurture it, and thrive with it.
So, to those who resonate with Sonia's tale, it's time to rewrite your narrative!
Sandeep Jain, Leadership Coach & Strategy Consultant
Sandeep Jain | Leadership Coach & Strategy Consultant | CEO, Value-Unlocked Private Limited
After +25 years in various finance and business leadership roles across Asia-Pacific, Sandeep now runs a boutique strategy consulting and leadership coaching outfit, Value-Unlocked Private Limited.
Sandeep's purpose is to help organizations and individuals bring to life the amazing success stories they want to script for themselves, and he delivers this through coaching, consulting and facilitation.
As a coach, Sandeep primarily works with CXOs in organization-sponsored engagements and with senior teams on agendas around leadership, strategy, purpose and values, business growth, etc. On the strategy consulting side, he helps companies deliver on their transformation agendas through interventions around route-to-market, portfolio optimization, operational efficiencies, leveraging industry-ready technology solutions, cost savings, and organization re-design.
