Ah, 7 p.m. on a Friday, and you’re still staring at that blinking cursor, aren’t you? Your to-do list is more like a “to-don’t-even-look-at-me” list, and your inbox? Let’s not go there. Don’t worry. You’re not the only one caught in this tug-of-war between desk duty and sofa time. The good news? Work-life balance isn’t a unicorn; it’s more like a trainable puppy. Here’s how to train yours with seven simple, life-changing habits:

THE MIRACLE MORNING ROUTINE

Remember, your morning sets the tone for the entire day. Start with a splash of cold water on your face, a brisk 5-minute jog, or some quick yoga stretches. Follow it up with a healthy breakfast and perhaps some meditation. This “miracle morning routine” will not only pump you up for the day but also provide a clear demarcation between your home life and work responsibilities.

PRIORITISE LIKE A PRO

Not all tasks are created equal. Use the Eisenhower Box—a simple four-quadrant box that helps you decide on and prioritise tasks by urgency and importance. Anything that is neither urgent nor important? Delegate it or toss it out of your mental window. This will free up time for activities that rejuvenate you, like reading, cooking, or spending time with loved ones.

TIMED WORK BURSTS: THE POMODORO TECHNIQUE

Named after the Italian word for “tomato” (after a tomato-shaped kitchen timer its inventor used), the Pomodoro Technique calls for 25-minute bursts of concentrated work followed by a 5-minute break. After four cycles, take a longer break. These intervals can help keep your mind fresh and focused while staving off burnout.

SET BOUNDARIES AND STICK TO THEM

Create a physical and emotional boundary between work and leisure. Choose a dedicated workspace, preferably not your bedroom, and keep your work materials confined to that area. Make it a point to “log off” mentally when you step out of this space, signalling the end of work and the beginning of personal time.

DIGITAL DETOX HOUR

While tech tools are indispensable for modern work, they’re also the most common culprits in blurring the lines between our professional and personal lives. Designate an hour before bedtime as your digital detox hour. No emails, no work calls—just you and perhaps a good book or some calming music.

TAKE ‘MICROBREAKS’ FOR MACRO RESULTS

A simple 5-minute break to walk around, do some light stretching, or even gaze out of the window can work wonders for your productivity and well-being. Researchers have found that frequent short breaks are more beneficial than fewer long ones. So, don’t forget to breathe in between those emails.

WEEKLY REVIEW AND LOOK-AHEAD

Sunday evenings are perfect for this. Spend 30 minutes reviewing the past week and planning the next one. What worked well for you? What could you improve? Make a to-do list for the week ahead and set your goals. Not only does this instil a sense of accomplishment, but it also frees up mental space, allowing you to enjoy your off-time fully.