Balancing Career And Personal Life

"Don't get married otherwise your career will be ruined." This was advised to me by many of my friends & acquittances 11 years ago, when I was about to start next phase of life. Today, they are willing to join my company. As a professional and a mother, I have experienced a rollercoaster of challenges and triumphs. My journey in the corporate world has been a balancing act, where every step forward has been accompanied by a juggling act of responsibilities. 🎢 🔹 The Balancing Act: Balancing the demands of a career and the joys of motherhood is no small feat. There have been days when I had to be present in important meetings while worrying about a sick child at home. Striking the right balance between work commitments and family needs has been an ongoing challenge. But it has taught me resilience and adaptability. 💪 🔹 Societal Expectations: Society often imposes unrealistic expectations on working mothers, making them feel guilty for pursuing their careers. It's crucial to challenge these stereotypes and celebrate the strength and determination of working mothers. I have learned to focus on my achievements and skills, rather than conforming to societal norms. 🌟 🔹 Facing Biases: Unfortunately, gender bias still exists in the workplace. As a working mother, I have encountered subtle prejudices that questioned my dedication and commitment. I combat these biases by proving my capabilities through hard work and determination, breaking down barriers for future generations. 🚧 🔹 Childcare Struggles: Finding reliable and suitable childcare options has been an ongoing struggle. Entrusting the care of my children to others was initially tough, but it allowed me to focus on my career knowing my children were in good hands. Building a support network of trusted caregivers and family members has been invaluable. 👶 🔹 Time Management: Managing time efficiently has been a critical skill to master. Between deadlines at work and ensuring quality time with my family, I've had to learn to prioritize effectively and delegate tasks when needed. Time management has helped me maintain productivity while also being present for my loved ones. ⏰ 🔹 Career Advancement: Advancing in my career has been an upward battle. The fear of being overlooked due to motherhood can be daunting. However, I've learned to advocate for myself, seek mentorship, and seize opportunities to showcase my capabilities, proving that motherhood is not a hindrance but a source of strength. 📈 Embracing the challenges as a working mother has enriched both my professional and personal life. Every obstacle has presented an opportunity for growth and learning. I am proud of the journey I have undertaken, and I hope my story inspires other working mothers to pursue their dreams without hesitation. Together, we can redefine success and create a more inclusive and supportive work environment for everyone. 🌈💼 #WorkingMother #CareerAndFamily #DiversityAndInclusion #SuccessStory

We check our phones 58 times a day. Every check shapes our brains. The first time I did a 3-day digital detox, I was shocked by how different I felt afterwards. It was like someone had cleaned out my brain. But our phones are so addictive, it wasn't long before I slipped back into scrolling. Here are 16 ways to make using your phone less easy: 1/ Home Screen Question ↳ Replace home screen with text saying "What did you come here to do?"  ↳ This creates mindful pauses before mindless scrolling. 2/ Rename Apps ↳ Change social media app names to "Time Waster" or "Productivity Killer."  ↳ Honest labels make you think twice before tapping. 3/ Regret Lock Screen ↳ Make lock screen a screenshot of your worst screen time day's stats.  ↳ Your past excess reminds you to do better. 4/ Elastic Band Reminder ↳ Put elastic band around phone as physical check-in .  ↳ The band creates friction that breaks automatic habits. 5/ Greyscale Mode ↳ Turn on colour-free display in accessibility settings.  ↳ Grey screens are much less appealing to use. 6/ Boredom Jar ↳ Fill jar with paper slips of offline activities to do.  ↳ When bored, pick a slip instead of your phone and do the activity. 7/ Sensory Photography ↳ Notice sounds, smells and textures for 30 seconds instead of taking pictures.  ↳ You'll actually remember moments you fully experience. 8/ Token System ↳ Use physical tokens like poker chips to represent daily social media checks.  ↳ When the tokens are gone, no more scrolling today. 9/ Phone Box ↳ At social gatherings, everyone puts their phone in a box. ↳ First person to check their phone pays a penalty. 10/ Single-Purpose Tool ↳ Use phone for just one function at a time.  ↳ One task prevents the endless app-switching cycle. 11/ Plant Exchange ↳ Delete a social media app, plant a real plant instead.  ↳ Real plants give joy without taking attention. 12/ Always Log Out ↳ Sign out of all social accounts after each use.  ↳ Extra login steps discourage casual checking habits. 13/ 20-Foot Rule ↳ Keep phone charging far from where you sleep/work.  ↳ Distance breaks the reach-for-phone reflex instantly. 14/ Contact Whitelist ↳ Keep phone in Do Not Disturb mode except for essential contacts.  ↳ Only important people can interrupt you now. 15/ Scheduled Notification Time ↳ Check all notifications only at specific preset hours.  ↳ Batch-checking breaks the all-day checking pattern. 16/ Weekend Dumb Phone ↳ Switch to basic phone on weekends for digital detox.  ↳ Basic phones prevent endless scrolling completely. Do just ONE of these today. Your brain will thank you within hours. What's one thing that helps you scroll less? Let me know below ⬇️ Image credit: @matterneuroscience ♻️ Repost to help others enjoy life more.   🔔 Follow me (James Ware) for more like this.

In today's tech-driven world, our phones can distract us from important moments. Time can slip away unnoticed, and we may regret missing our kids growing up or not being there for our aging parents. Our phones have become an extension of ourselves, but at what cost? ⮕ Studies show the average person checks their phone 96 times a day ⮕ Children often feel they're competing with screens for parental attention ⮕ Excessive device use can lead to missed moments and strained relationships What excessive phone usage could cost: ☹ 𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐃𝐢𝐬𝐜𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐨𝐧: We risk creating emotional distance in our closest relationships. ☹ 𝐌𝐞𝐦𝐨𝐫𝐲 𝐋𝐨𝐬𝐬: The most cherished memories are made in moments of genuine presence, not through a screen. ☹ 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 𝐃𝐞𝐜𝐥𝐢𝐧𝐞: Continuous exposure to screens can lead to increased anxiety, depression, and stress. ☹ 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 𝐈𝐬𝐬𝐮𝐞𝐬: Constant use of devices contributes to eye strain, poor posture, and disrupted sleep patterns. How can we reclaim our lives from our devices? ✅ 𝐒𝐞𝐭 𝐁𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬: Establish no-phone zones, such as the dinner table or during family activities. ✅ 𝐃𝐢𝐠𝐢𝐭𝐚𝐥 𝐃𝐞𝐭𝐨𝐱: Schedule regular breaks from your phone to reconnect with the world around you. ✅ 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐔𝐬𝐚𝐠𝐞: Be intentional about when and how you use your phone, focusing on its purpose rather than mindless scrolling. ✅ 𝐄𝐧𝐠𝐚𝐠𝐞 𝐅𝐮𝐥𝐥𝐲: Prioritize face-to-face interactions and be present in conversations and activities. Our devices are tools meant to enhance our lives, not control them Challenge yourself to a 24-hour phone-free period this weekend. Use this time to reconnect with family, engage in a new activity, or simply be present in your surroundings. What steps will you take today to be more present with your loved ones? #parenting #children #relationship

I never encourage people to stay where they are being harmed. So if you can leave, make that move! However, if you can't immediately do so, or you’re in the hallway waiting for the next door to open, here’s what you can do: 1. Elevate your emotional intelligence even if that of your manager is low. You don't have to lower yours. You can still lead without the title. High emotional intelligence isn’t reserved for people managers. Your actions and attitude can inspire others, regardless of your position. Use your voice. Speak up to be added to projects and do your research on professional development courses or conferences you'd like to participate in.🗣️ 2. Advocating for yourself is crucial in any career. Don't be afraid to express your interest. Researching and being well-prepared shows your commitment and dedication to your growth, which can be appreciated by your superiors…or recruiters. 3. Avoid the gossip. Create your boundaries and maintain them. Office gossip can be tempting, but it rarely leads to anything positive. Dodging the dissing will maintain your integrity and build a reputation as someone who is trustworthy and professional. And when you leave, you can leave with your hands and mind clean. 4. Journal to release and document to defend. Keeping a journal can be a powerful tool for managing stress and documenting your experiences at work. Use it to release your emotions. It can also serve as a record of your accomplishments and interactions, which can be handy when it comes time for performance reviews or addressing workplace issues. 5. Find a therapist if you can—process work issues outside of work. Work-related stress and challenges can take a toll on your mental well-being. Seeking therapy is a proactive step to ensure you have a safe and confidential space to discuss your concerns, manage stress, and develop coping strategies. I tell all my clients to prioritize their well-being over everything. And that they have more power and agency than they know. Be strategic with how you practice self-care around work. Toxic workplaces can really do a number on you. Know your limits. Drop a 💡 if you found these helpful.

Feeling overwhelmed? Perhaps you just have the wrong productivity tools. The right toolkit is essential, especially if you are a founder. Starting a new venture will stretch you across many business areas. Some of which will be new to you - but all of them will eat up your precious time. It's easy to become inefficient, busy with low value donkey work, if you haven't found time saving apps and services that can give you focus and energy to devote to those high value activities which will make a difference to your success. These are my five star business tools: Calendly - the brilliant calendar-sharing tool that removes the endless back and forth of arranging meetings. For most new businesses or sole operators the free version is sufficient and it will integrate into your calendar, send confirmation emails and more. There is a subscription option which is relatively cheap with more functionality. OtterPilot - I've been using this transcription app for two years+ and it comes on every online meeting with me to record both the audio and transcribe the text. AI powered, it renders tremendously accurate transcriptions and provides really handy summary notes. I have the monthly subscription version so that I can have unlimited capacity, but the free version is also excellent. (Also works v well on your phone for live meetings). DocuSign - The inefficiency that this removes from my professional life is extraordinary. No longer do you have to oversee the print, distribution and physical signing of multiple deal contracts. If you don't have one then sign up for a free account. Upwork - need a designer? A coder? Copywriter? Employment law specialist? Upwork is the most reliable place I've found to post projects for freelance experts to come and work remotely on your projects. Setting up an account is a bit of a faff but once that is done the world of specialists opens up for you. Trello - probably the best project management tool for small enterprises (I'd say Asana is next step for larger teams). It's such a stable and reliable platform and - for people like me who like to see things visual - it lays out tasks in an intuitive way. Brilliant for collaboration and keeping track of complex projects with multiple moving pieces. What are the digital tools you can't live without? Leave your ⭐️⭐️⭐️⭐️⭐️ recommendations below! 👇 

I'll never forget when a top performer on the team, let's call her Sara, came to my desk almost a year ago. She had a warm glow about her, and I could tell before she even said a word the exciting news she was going to share. With a beaming yet nervous smile, she told me she was pregnant with their first child. In that moment when Sara shared the news, I could see a whirlwind of emotions across her face. The pure joy, and also the nervousness and the guilt she was feeling. Her mind was racing with doubts of whether she will be "mommy-tracked" - Will she be able to continue on her current highly demanding project? - Will she stop being considered for promotion in the upcoming cycle? - Will she have access to new opportunities? - Will she be perceived as not being ambitious? In other words, will she become a "liability" on the company's balance sheet? I'll admit, even the most well-meaning leaders can slip into this unproductive mindset and wrestle with whether she'll still be as "committed" and "dedicated" once Baby arrives. The scene is all too familiar of a hiring or promotion panels where the questions get discussed about the woman's ability, willingness and utility in the "current state". Pregnant women and new mothers are 50% more likely to get passed over for promotions. Studies indicate 43% of highly qualified women with children leave careers or off-ramp for a period of time. This is a brain-drain we cannot afford! How can leaders change that negative narrative and proactively prioritize supporting new and expecting mothers? First, neutralize any guilt. Make it clear, from the outset, that her pregnancy & motherhood is something positive to be celebrated, not a hurdle or inconvenience. Assure her that this an exciting milestone, not a roadblock to her aspirations. Secondly, expect that she is committed through her pregnancy and will return to work. Create a plan and a structure for the leave and ramp up into the role upon returning to work. Finally, and most importantly, take a long term view of the person. Remember this - well supported mothers are driven, resilient, and loyal employees who outperform their peers on several metrics important to companies. The company's success depends on creating high performing engaged team - don't lose sight of that. This approach enabled Sara, and countless other women in my experience, to return energized with renewed purpose and advocacy other working parents. The corporate world is long overdue for an attitude shift around this topic. With open minds, flexibility and ardent cheerleading, we can build vibrant workforces that retain and celebrate parents. Because trying to sideline half the workforce is just bad business! #LeadWithLove Shreya, Sattwika, Shwet, Neelima, Svetlana, Anuja, Elakshi, Rohini, Mrunali, Dipita, Nalina, Anjali, Neeti, Jui, Akanksha, Francesca, Priya

Most people think rest means doing nothing. But it doesn't work that way. When I was rebuilding my career after leaving law, I discovered something that changed how I approach rest completely. I was exhausted from constant decision-making, yet lying on the sofa scrolling my phone left me feeling more drained than before. The science explains why: Your brain has different networks that need different types of recovery. Here's how to match your rest to your work:   🪑 If you work sitting down, don't rest sitting down too. ↳ Movement restores circulation and energy   💻 If you're glued to screens, rest with no tech involved. ↳ Digital detox helps your eyes and attention recover   🛋️ If you barely move all day, use your free time to move your body. ↳ Physical activity resets your nervous system   📢 If it’s loud where you work, be somewhere quiet when you're done. ↳ Silence helps lower stress and brain fatigue   🏢 If you're indoors all the time, get outside where there's space to breathe. ↳ Natural settings lower cortisol and sharpen focus   🧠 If your work is mentally heavy, do something that doesn't need thinking. ↳ Cognitive rest lets your brain process and consolidate   🗣️ If you're around people all day, spend time alone with no interruptions. ↳ Solitude restores your social processing capacity Research backs this up: different types of fatigue require different recovery methods. When you match your rest to your work, your body actually restores itself. This completely shifted how I approach downtime.  No more wondering why I still feel drained after a day off. Rest isn't one size fits all. Your work style should guide your recovery style. What type of rest works best for your work style? Let me know in the comments. ♻️ Repost to help someone rest better 👉 Follow Lauren Murrell for more like this

May is Mental Health Month. So, let me ask: How are you doing? Seriously. How are you REALLY doing? I speak to so many clients who wait too long to make a change. They endure difficult and demoralizing work climates, hoping that things will get better. While they wait, their confidence is eroded, making a job search that much more daunting. Please, don't let this happen to you. No job is worth your mental health. If you: ➙Don't get any satisfaction in your work ➙Routinely deal with people who are difficult ➙Do the work of 2 people (or more!) ➙Lack the resources to do your job well ➙Get no support from your direct supervisor ➙Are bullied or taken advantage of by co-workers ➙Find it difficult to muster the energy for your workday Then, your mental health is at risk. That is not okay! Here are 6 strategies to take care of yourself: 1️⃣ Map Your Triggers ↳ Document specific situations that drain you ↳ Track when your stress peaks ↳ Notice when you are withdrawing or in conflict 💡Action: Make adjustments where you can, based on what you learn 2️⃣ Create Non-Negotiable Boundaries ↳ Set firm work hours for yourself ↳ Block "recovery time" in your calendar ↳ Turn off notifications during deep work 💡Action: Communicate these changes with key people 3️⃣ Master the "Strategic Pause" ↳ Take micro-breaks (2-5 minutes every hour) ↳ Use lunch for actual lunch, not more work ↳ Practice quick breathing exercises between meetings 💡Action: Put these items in your calendar and set alarms to take care of yourself. 4️⃣ Control Your Controllables ↳ Organize your workspace ↳ Structure your day around your energy peaks ↳ Focus on what you can influence, not what you can't 💡Action: This is a habit. Keep coming back to what’s in your control when frustration builds. 5️⃣ Build Your Support System ↳ Connect with trusted colleagues ↳ Consider tapping into your Employee Assistance Program ↳ Look into professional counseling 💡Action: Ask for help, even when it makes you feel uncomfortable. You are worth it. 6️⃣ Prepare to Make a Change ↳ Activate your network and have casual conversations to test the waters ↳ Update your resume and your LinkedIn profile ↳ Build a list of target companies and research your options 💡Important Point: These steps aren’t a decision to leave. But, they will make it easier and quicker if you decide to do so. Reminder: Your mental health is non-negotiable. Protect it fiercely. 🎯 What's your best strategy for maintaining mental health at work? Tell us below! ♻️ Repost to support colleagues who might be struggling 🔔 Follow Sarah Baker Andrus for more career and workplace strategies

After 20+ years in cardiology, I’ve come to question how we approach lifestyle change. We often treat diet, exercise, sleep, and stress as separate problems, with separate solutions. But in most of the high-performing professionals I’ve worked with, that approach doesn’t hold up. The pattern I’ve observed again and again: Stress management isn’t just another "pillar" of a healthy lifestyle. It’s the foundation that underlies them all. How chronic stress quietly disrupts every domain of health: Sleep: Elevated cortisol interferes with circadian rhythms, fragments rest, and reduces deep sleep, making everything harder. Nutrition: Stress alters hunger hormones like leptin and ghrelin, increasing cravings for calorie-dense foods and lowering appetite for nutrient-rich options. Exercise: Chronic stress impairs recovery, increases injury risk, and can blunt the benefits of training. Connection: Stress narrows our emotional bandwidth, making empathy, patience, and meaningful connection harder to sustain. Coping habits: When we’re stretched thin, we reach for quick relief: caffeine, alcohol, screens, or other short-term fixes. The cascade I see repeatedly: → Sustained pressure without rest and recovery elevates baseline stress → Sleep quality deteriorates → Energy dips drive reactive food choices → Movement feels harder to sustain → Emotional connection weakens and gets put on the back burner → Coping behaviors increase → All of it loops back to amplify stress What I’ve found most helpful in practice: When patients learn to regulate their nervous system, other areas—diet, sleep, movement—often start to improve without being the primary focus. Simple stress interventions that ripple outward: • 3-minute breathing breaks between meetings • A consistent morning routine (even 5 minutes) • Brief walks outdoors • Clearer boundaries (i.e. around after-hours communication and work) • Prioritizing one meaningful connection each week The mindset shift that changed how I practice: We don’t need to perfect every pillar. We need to create the conditions, starting with learning the essential skills of stress mastery, where health can actually take root. When you improve how you manage stress, what other areas of life tend to shift? #JustOneHeart #LifestyleMedicine #StressPhysiology #SystemsThinking #CardiovascularHealth #HolisticHealth #Cardiology

As someone deeply immersed in the dynamic world of software engineering, I've often pondered the age-old question: How do we strike the right balance between our professional and personal lives? 🤔💻🌳 Here are a few strategies that have proven invaluable on my journey: 1️⃣ Prioritize and Plan: Start by clearly defining your priorities both at work and in your personal life. This could involve setting goals for both realms and creating a schedule that aligns with your values. 2️⃣ Effective Time Management: Master time management techniques to boost productivity. Tools like the Pomodoro Technique or time-blocking can help you stay focused during work hours, leaving room for personal pursuits. 3️⃣ Establish Boundaries: It's crucial to set boundaries between work and personal time. Define when your workday ends and commit to unplugging. This ensures you're mentally present for your loved ones and personal interests. 4️⃣ Use Technology Wisely: Leverage technology to your advantage. Utilize project management tools to streamline tasks at work, and also consider digital well-being apps to help you detach from your devices during leisure. 5️⃣ Invest in Self-Care: A healthy mind and body are essential for sustained success. Regular exercise, sufficient sleep, and moments of mindfulness can rejuvenate your energy levels, making you more effective in both spheres. 6️⃣ Learn to Say No: While enthusiasm for work is commendable, it's crucial to recognize your limits. Politely decline additional tasks if they jeopardize your work-life balance. Remember, quality often outweighs quantity. 7️⃣ Continuous Communication: Keep the lines of communication open with your colleagues, superiors, and family. Discuss expectations and any challenges you may face in maintaining equilibrium. A supportive network can make a world of difference. Achieving the perfect balance is an ongoing journey, and it's unique to each individual. It's about finding what works best for you and adapting as circumstances evolve. Let's connect: Ankit Kumar : ) #worklifebalance #lifeatgoogle #softwareengineer #productmanagement #careergrowth #careerdevelopment #lifehacks #workforwin