Are you a balanced individual?
TAKE THIS TEST
At the workplace
Low-scoring behaviour
■ You have many projects 'halfway done'. You say yes when asked to take on new jobs, but struggle to finish them.
■ You have an important project to complete but keep getting distracted by emails, colleagues, meetings … all of which you feel must be responded to immediately.
■ You are often irritable with colleagues or complain of headaches, neck or back pain.
High-scoring behaviour
■ You have a discipline of arriving and leaving work generally at determined times.
■ When colleagues ask for 'favours', you think about your current tasks before either accepting or refusing politely.
■ When something urgent or unexpected occurs, you do not panic; you feel you can handle it by shifting some other things off today's list.
■ Use technology to take some of the organisation, memory and time management stress off you.
■ Depending on your job needs, turn off emails/work calls for some time during weekends/evenings. If necessary, include these boundaries in your office calendar so everyone knows your time is blocked.
At home
Low scoring behaviour
■ You are irritable with your spouse and children over small things
■ You regularly have to apologise for missing family or school events OR You have your phone out on email during family events
■ You often feel tired or sick at weekends. You feel too tired to play with the children or do activities you enjoy
■ Your friends comment that they never see you anymore or that you have become 'flaky' and not turning up to parties, birthdays etc
■ You keep saying you will start going to the gym or doing x that you want to do … but every day somehow work takes over …
High scoring behaviour
■ You participate in at least one activity that you enjoy each week that has nothing to do with work (eg sport, book club, film, music etc)
■ At least some days of the week you wake up feeling ready for the workday; feeling rested or energised (not everyday bit at least some days!)
■ When you are out with friends or family you feel fully engaged in the moment and not thinking about work emails
■ You feel okay about turning a weekend work task down because you have a party or family event to attend (this doesn't make you anxious, you feel confident that it is the right decision)
How to 'improve' your score …
■ If you don't already have one, set out some personal goals and plan how to work towards them … work these into your weekly schedule
■ Take time for peace …. this can be 5mins quiet meditation in the morning, a walk outside during lunch, or 10min rest after work, or an hour in the gym/cycling/running daily (as suits you)
■ Be mindful of your well- being … when you are doing something you enjoy take a moment to actually notice and appreciate this.
In the community
Low-scoring behaviour
■ You are not involved in your community at all (no charity, you skip community events, you are not involved with school events)
■ You don't feel connected to the community you only really identify by your job
■ You have friends … but actually you havent seen them in a while and could not say what they are up to these days
■ When you have conversations with people all you have to talk about is work
High-scoring behaviour
■ You work hard, but give time for the community. (You give to charity, sponsor people's endeavours, or help at events).
■ You may be stuck at work long hours but you make time for quick calls to friends and family in the week.
How to 'improve' your score …
■ Find ways to get more engaged with the community — giving not just money or Zakat but also a little time
■ if you don't have a lot of spare time then be a mentor at work or as part of an intern/youth scheme
■ if you are still finding it difficult to take on responsibilities outside of work then set up a work related CSR initiative (getting fit, sponsored event, bake sale?!)…this can feed into the companies marketing or tax breaks as much as it helps the individual
■ be grateful for the people in your life … make the effort to send birthday cards, flowers or as appropriate … 10mins spent doing this helps your well being which pays back at your work performance anyway!
The 'Balanced' individual looks like ….
One of the most important acknowledgements in recent years has been the importance of individual well-being. There is now clear evidence that looking after employee well being improves performance and in turn profits.
■ A balanced individual will put value on non-work activities and understand that 'me-time' can feed into the career progression not take away from it.
■ Is able to switch off — if this doesn't come naturally, then use technology or other tools to help you gain this control.
■ Is mindful and engaged at work but more importantly, at home. Takes time out to appreciate the positive things.
■ Most of all, a balanced individual is self aware … knowing you they are stressed, when work is taking over, and when they need to take a break.
Junaid Tahir
www.DailyTenMinutes.com
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