Written by the Progyny Editorial Team — September 2025.
You know work-life balance matters. But changing that is easier said than done, right?
Maybe not! You can take small steps to manage your work and personal life. This can help you feel more focused when you are at work — and more relaxed and engaged when you’re at home.
First, let’s reflect on how you’re feeling now.
Do you have any of these signs?
I’m neglecting my health. Not sleeping enough, eating on-the-go, or skipping exercise? These are signs your work-life balance might be off.
I’m struggling emotionally. Burnout at work can lead to anxiety, depression, and mood swings. If you’re lonely or feel like your mood is affecting you at home, it’s time to find better balance.
I’m over it. (Or: I worry too much.) When you’re doing too much at work, you might stop caring about it as much as you used to. Or you might worry constantly that you’re not keeping up.
I’m always available. If your hours are just too long or you feel like you can’t take time off, you may need to look at your work-life balance.
Steps you can take, starting now
Set limits at work.
- Set realistic goals. Schedule what you’ll do each day, and stick to it. It’s a big help to work on one thing at a time. Turn off distractions like email or let others know you need to focus.
- Work on what’s most important. That might mean saying “no” or “not now.” You don’t have to make these decisions yourself. Ask your manager for help.
- Talk about boundaries with your manager. Be clear about what you need and share your ideas for working efficiently.
Practice self-care, no matter what.
- You deserve to eat well, sleep enough, exercise, and do small things that bring you joy. Schedule these like you schedule work or kids’ activities.
- Take short movement breaks during your day. Bonus points for fresh air.
- Prep healthy snacks and plan meals for the week. It saves time — and makes healthy choices easier.
Protect time at home.
- Turn off notifications on your phone or see if you can put your phone away for certain time periods.
- Be open with your partner or family about how you’re feeling. Ask for help. Most people want to help but aren’t always sure how.
Seek professional help.
- If you feel like you can’t keep up with everything, you can get help.
- Your Progyny Care Advocate or Employee Assistance Program (EAP) can help you find a trained professional to talk to and help you develop a plan for finding better balance.
Finding balance takes time — and it looks different for everyone. Try one small change to start making a positive difference.