4 ways to help parents prioritize work-life balance

1. Prioritize your day. 

To-do lists feel like they should make you productive, but they can actually do the opposite because everything on the list carries the same weight. However, not everything is at the same level of importance, right? This is an approach we learned from a former Spawned podcast guest and author Jake Knapp. Think about it! Making that doctor's appointment that you keep putting off, and spending fifteen minutes of screen-free time together with your kid could actually be more important than mailing that package. So before you sit down in the morning, and just decide to rip through your daily to-do list, prioritize what will make you feel the most accomplished first.

2. Learn how to say "no." 

We know that setting boundaries for your time can be challenging, but if you change the way you look at things, you might find that it's easier to say "no," which can help you from feeling overwhelmed, stressed, and in some cases, resentful. Rather than "time," think about the energy and space that something will take up in your life. Sure, a task might seemingly not take a lot of time when you first consider it, but when you imagine the amount of energy and space (in your brain, your home, your relationship...) that it might take, it's easier to realize how overwhelming that might be. I'll never forget Brené Brown's approach to setting boundaries, which is reminding yourself that you're choosing discomfort now, over resentment later.

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3. Give yourself permission for space. 

We think that jam-packing our day makes us get more things done, but really, that can cause overwhelm, stress, and a whole lot of fatigue. This might look like different things for different people, but we need to change the narrative that doing nothing = lazy. Whether it's forcing yourself to take an hour lunch break where you let yourself eat or taking a walk every evening in silence, it's important that you have space away from the speedy parts of your life, without any distractions (that includes shows and podcasts and music, too!). Whatever you choose, make sure you add it to your calendar and block off that time.

4. Start a gratitude practice. 

Being grateful is one thing, but an actual gratitude practice can have positive effects on your relationships, your mood, your sleep... it's pretty amazing. And honestly, it doesn't necessarily require a lot of time or energy. Grab a journal or a notepad, and jot down a few things that you're grateful for every day. Or you could do what our friend Nancy Davis Kho did and write thank you letters. The important part is that it becomes a consistent part of your every day.