How to Balance Work and Family During the Year-End Season | Safe and Sound

The end of the year is a time when we easily become exhausted with many psychological pressures and stresses due to a heavy workload and increased family responsibilities. How can we maintain a balance between these two aspects without affecting our mental health and quality of life? Below is a detailed guide to help you maintain harmony between work and family during the busiest time of the year.

Ngo Thi Sang | Master of Educational Psychology – Applied to Safe and Sound Mental Health Care

Institute of Applied Medical Technology

1. Clearly understand your priorities.

1.1 Defining job objectives

Set clear goals.

Year-end work often involves a host of projects to complete, summary reports to prepare, and long-term goals to consider. Therefore, psychology experts advise you to clearly define your work goals by:

Overall assessment: Review the list of outstanding tasks and identify those that need to be completed urgently.
Prioritize tasks: Categorize tasks by importance and urgency. For example, tasks directly related to major projects or impacting year-end performance should be given top priority.
Break down tasks: Large and challenging projects can easily discourage you. Psychologists suggest breaking them down into smaller, more specific tasks to manage your time effectively and make things feel more achievable.
Avoid distractions: Identify distractions such as constantly checking email or social media. Limit the time spent on these activities to maintain focus on your main goal.

1.2 Put family first

Psychologists say that the end of the year is also a time when families need your presence more. This is an opportunity to strengthen relationships and create meaningful memories. Don't let psychological pressure and work stress overshadow these precious moments.

Plan ahead: Mark important events such as festivals, birthdays, or family gatherings on your personal calendar. This will help you avoid forgetting or missing meaningful occasions.
Choose quality over quantity: According to psychologists, you don't need to attend every family event, but make sure that when you do, you dedicate your full attention and time to your loved ones.
Participate in group activities: Take advantage of activities you can do with your family, such as cooking, decorating the house, or attending year-end fairs with your children. This not only helps you bond with everyone but also brings a relaxed and comfortable mindset, helping to reduce stress and fatigue from year-end work pressure.

2. Effective time management

2.1 Detailed Planning

Create a detailed time schedule.

A clear plan is the foundation for better time management. Here's why:

Use helpful tools: Record your work and family schedule in a personal calendar or time management app like Google Calendar, Notion, or Trello. Psychologists say this helps you easily visualize the overall picture of what you need to accomplish during the day, week, or month.
Set time limits: Each task should have a specific timeframe. For example, dedicate two hours in the morning to the most important work or 30 minutes each evening to preparing for family activities. This helps you stay focused and avoid getting sidetracked by unnecessary tasks.
Prepare in advance: Spend time in the evening reviewing your plans for the next day, preparing work documents, or organizing your children's belongings. This will make your mornings smoother and more relaxed, helping you start the day with a calm mindset.

2.2 Applying the 80/20 (Pareto) Rule

Psychologists share that the Pareto principle states that 20% of the work yields 80% of the results. Here's how you can apply it:

Prioritize tasks: Review your to-do list and select the most important tasks that have the greatest impact on your goals. These tasks should be prioritized and completed first.
Eliminate or minimize unnecessary tasks: Don't let "time-filling" tasks dominate your workday. Consider whether these tasks are truly necessary, and if possible, delegate them to others.
Maintain high concentration: When working on an important task, avoid distractions such as phone calls, emails, or social media to maximize efficiency.

2.3 Create space for personal time

Balancing work and family doesn't mean neglecting your personal needs. According to psychologists, time for yourself is key to maintaining energy and creativity.

Take time to relax: Make it a habit to dedicate at least 15-30 minutes each day to yourself doing things you enjoy, such as reading, listening to music, or meditating. These moments help you recharge your energy and reduce stress and psychological pressure.
Exercise: Psychologists say that physical activity not only improves health but also boosts mood, reduces fatigue and stress. Even gentle exercises like walking or yoga offer significant benefits.
Don't feel guilty about taking time off: Remember that self-care is essential for you to excel in other aspects of your life. Taking time off isn't laziness, but rather part of a smart time management strategy.

3. Learn how to say no.

3.1 Set clear limits

Setting limits is key to protecting yourself from unnecessary pressure:

Recognize your personal limits: Psychologists advise you not to hesitate to assess your current workload and frankly decline any tasks if you feel you are already busy enough. This will not only help you focus on what you are doing but also ensure the quality of your work.
Polite but firm: When declining, express your reason sincerely, for example: “I’m sorry, but I’m focused on completing current projects and can’t take on more work right now.”

Offer alternative solutions: If possible, suggest other options to avoid awkwardness, for example: “I can’t participate, but I can contact [someone else] to help with this issue.”

3.2 Only accept what truly matters.

Amidst a plethora of invitations and tasks, you need to learn how to discern what truly offers value:

Prioritize: Carefully consider each request or invitation. You might ask yourself: “Is this really important to me or my family?” or “Does it contribute positively to my long-term goals?”
Prioritize quality over quantity: Psychologists advise that instead of trying to attend every gathering or event, choose the most meaningful occasions where you can connect deeply with family and friends. For example, a cozy family dinner can offer far greater emotional value than attending a crowded party.

3.3 Dealing with the pressure of saying "no"

Many people find it difficult to refuse because they fear offending or being judged, so psychologists suggest you:

Recognizing your limits is normal: No one can please everyone. Saying "no" is how you protect your energy and time for what matters most.
Focus on long-term benefits: Remember that saying no to unnecessary things today will free up your time to accomplish more important goals.

4. Maintain effective communication channels.

4.1 Communication in the workplace

In the workplace, effective communication not only helps you complete tasks but also improves relationships with colleagues and superiors.

Regularly update your work progress: Clear progress reports help colleagues and superiors understand the situation, thereby avoiding misunderstandings or unreasonable requests. For example, sending weekly emails or quick reports is an effective way for everyone to keep track of your work.
Ask for support when needed: If you're feeling overwhelmed, don't hesitate to ask for help from colleagues or your boss. You can share that you need more time or resources to complete your work to the best of your ability. This will not only help you reduce stress but also increase your work efficiency.
Set clear boundaries: During the busy year-end season, you need to communicate clearly about your limits. For example, if you need to spend time with family, inform your supervisor in advance about the days you cannot work overtime.

4.2 Communication within the family

Create space for important family conversations.

Family relationships are often most affected when you're under pressure from work. Maintaining open channels of communication will help create connection and empathy.

Sharing feelings and difficulties: Be open and honest with your family about the pressures you're facing. This will not only help you relieve stress but also encourage support from loved ones. For example, you could confide in your partner: "I'm very busy right now; could you help me with childcare during these days?"
Listen to their needs and desires: Each family member has their own expectations. Listen to them to understand them better and find ways to meet those expectations. This will not only improve your relationships but also create a sense of security and belonging within the family.
Create space for important conversations: In a busy schedule, try to set aside quality time for family, for example through dinners or weekend get-togethers. This is a good opportunity to share information and strengthen connections.

To maintain a work-life balance, the most important thing is not to neglect yourself. Taking care of your physical and mental health is fundamental to coping with psychological pressures and fulfilling your role more effectively.

5. Self-care and balance

5.1 Exercise and a healthy diet

Daily physical activity: According to psychologists, dedicating 15-30 minutes each day to exercise, even if you're very busy, is recommended. Activities like walking, yoga, or light exercises not only improve health but also reduce stress, enhance concentration, and improve sleep quality. If you don't have time to go outside, try doing exercises at home such as stretching or deep breathing exercises.
Choose nutritious foods : A balanced diet is essential for maintaining energy throughout the day. Psychologists suggest including plenty of green vegetables, fruits, lean protein from meats and fish, and nuts in your daily diet. Limit fast food and sugary or caffeinated drinks, as these can increase anxiety and cause insomnia.
Meal planning: Prepare your food in advance and plan your meals for the entire week. This not only saves time but also helps you better control your diet. Psychologists recommend bringing healthy snacks like fruit, yogurt, or nuts to maintain energy on busy days.

5.2 Rest at the right time

Schedule breaks: Rest time isn't a luxury, but a necessary need to recharge when you're stressed and tired. Set specific break times during the day and stick to them. For example, you could take 15 minutes after lunch to relax or stop all work at 9 pm to prepare for sleep.
Avoid bringing work home: One of the main causes of stress is the overlap between work and personal life. Psychologists suggest trying to complete work at the office and spending evenings relaxing with family. If you must work from home, limit your hours and clearly inform your family to avoid impacting your family life.
Take short breaks: If you're feeling exhausted, try taking short breaks throughout the day. A walk around the office, meditating for a few minutes, or even just closing your eyes and relaxing can help you regain energy and reduce stress.

5.3 Relaxation Practices

Practice relaxation techniques: Deep breathing exercises or meditation can help reduce stress immediately. Start by taking deep breaths for 3-5 minutes each day. You can do this while waiting at traffic lights, during your lunch break, or before bed.

Time for personal hobbies: Psychologists advise that you shouldn't forget to dedicate time to activities you enjoy, such as reading, listening to music, journaling, or playing sports. This is an effective way to relieve stress and rediscover joy in life.
Take a walk in nature: If possible, spend your weekends outdoors exploring nature. A stroll in the park, a trip to the beach, or a hike will not only help you relax but also strengthen your connection with your family.

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