Lee, a single mother and flight attendant, left her job to build an online business hoping for a better work-life balance. Instead, she found herself working longer hours than ever, sacrificing sleep, health, and quality time with her son.

This struggle resonates with many entrepreneurs, professionals, and working parents today. While we push ourselves harder in the hope of future rewards, we risk sabotaging the very lifestyle we’re striving to achieve.

Recent research suggests that the health risks associated with such striving begin earlier in life than expected. A study of 7,000 Americans from ages 22 to 50 compared those working nights, rotating shifts, or excessively long hours with those on stable daytime schedules. By age 50, those with erratic schedules showed “significantly” higher rates of poor sleep, depression, and overall health issues.

The study message is clear: Prioritizing work-life balance isn’t just about future happiness—it’s crucial for long-term health and well-being.

Understanding the Progression of Poor Work-Life Balance

Excess stress, often resulting from attempting to accomplish too much within a limited timeframe, can set off a chain reaction of negative consequences:

• Excess stress
• Poor sleep
• Impairments in judgment and concentration
• Formation of bad habits
• Depression

As people struggle to manage overwhelming commitments, they frequently find it difficult to unwind, leading to poor sleep quality or reduced rest time. This lack of adequate sleep impairs judgment and concentration, as the brain’s and body’s energy functions are compromised without proper restoration.

With diminished mental clarity and physical vitality, people are more likely to develop bad habits, such as reaching for convenient but unhealthy high-energy takeout or snack foods, especially when time for meal preparation and grocery shopping becomes scarce.

Over time, the combination of poor nutrition, insufficient sleep, and a lack of enjoyment in daily activities can contribute to the onset of depression. This low mood further perpetuates the cycle, making it even more challenging to break free from the stress-induced pattern and restore balance to one’s life.

5 Strategies For Creating a Healthier Work-Life Balance

While you may not be able to change your work schedule immediately, many factors within your control can help improve your health daily. Here are some concrete actions to create a healthier work-life balance:

1. Make Better Food Choices

Good self-care starts with what you put into your body to fuel your mind. Aim for meals that combine protein-, fat-, and fiber-rich foods to keep your brain focused, relaxed, and happy.

A balanced plate should include:

• Clean protein sources, such as wild salmon, pasture-raised eggs or chicken, or grass-fed red meat, or non-GMO tofu or tempeh for vegetarians
• Half a plate of vegetables
• A quarter plate of healthy fats such as avocado or a lemon-tahini dressing 

2. Create Routines

A good morning routine can set a positive tone for your entire day. Consider:

• Waking up early for a walk before checking emails
• Practicing meditation or another mind-body exercise

Establish a consistent nighttime ritual to signal bedtime for your body. This helps regulate hormones and improve sleep quality.

• Read a book or journal to calm your mind
• Avoid fluorescent or blue light-emitting screens after 9 or 10 p.m.
• Keep your bedroom dark and cool

3. Move Every Day

Exercise is often one of the first things to go when work gets crazy, but its stress-reducing benefits make it even more important to incorporate during demanding times in your life. Physical activity is proven to reduce stress and can help calm you down when you’re amped up—which will help keep you sane during those longer workdays. To help fit these activities in, consider:

• Shorter-than-normal gym sessions
• Easy ways to get your blood flowing, such as changing up your commute by walking to work or parking so you have a longer walk from your car
• Simple stretching routines—anything you can do at home, or even for just 10 minutes when you wake up or before bed

For those who tend to be overthinkers, getting out of your head and into your body is crucial. Consider activities during your off-time that engage other senses:

• Taking photos while on a walk
• Cooking, painting, craft work, singing, or journaling

4. Set Aside Quiet Time

The following are activities that can clear your head and do wonders for your mood. They can help you think more clearly when things are moving fast:

• Have lunch away from your desk—especially if you can find a quiet space in nature or in beautiful surroundings
• Carve out some time to call a friend
• Find a place to close your eyes and listen to calming music

5. Outsource

Free time is precious. When you have downtime, you want it to be restorative—but that can’t happen if you’re running around doing laundry or cooking. If you have the means, you can create more valuable time by:

• Outsourcing errands—the benefits of hiring someone’s services can seriously outweigh the costs, giving you back time and energy
• Using home or work delivery services (there’s an app for everything these days)

Finding Balance Takeaway

Your work and your life aren’t opposing forces—they’re interconnected parts of a whole. By nurturing your physical and mental health, you’re not just improving your personal life; you’re also laying the foundation for sustainable success in all areas.

So take a deep breath. Look at your schedule. Where can you implement one of these strategies today? Small steps lead to significant changes. Your future self—healthier, happier, and more balanced—will thank you for starting now.