Finding Work-Life Balance While Living in New York City

A balanced work schedule typically falls between 35 to 40 hours per week, allowing time for both professional growth and personal life, however in New York City, the reality of finding a job that only requires this many hours is rare. While some careers might demand longer hours, research suggests that consistently working beyond 55 hours a week can affect your well-being and limit time for activities outside the office. Understanding this balance is crucial,  if you find yourself regularly working 60-hour weeks, it might be time to reassess how you divide your time between work and personal life.

Understanding Work-Life Balance

A healthy work-life balance is achieved when you can successfully manage your time at work while having enough energy and hours left to enjoy life outside of it. You might consider yourself having a good work-life balance when you can leave work at a reasonable hour, spend quality time with family or friends, pursue hobbies, exercise, or simply relax without constantly thinking about pending tasks or checking work emails.

For example, if you can consistently make it to your child's school events, meet friends for dinner, hit the gym regularly, or enjoy a weekend without work interruptions, you're likely maintaining a healthy balance. The key is feeling fulfilled in both your professional and personal life, rather than having one constantly overshadow the other.

The Value of Work-Life Balance

Work-life balance is a priority for most people, yet their habit tells otherwise. While 72% agree that maintaining a healthy balance is crucial, a significant portion struggles to step away from work. A quarter of employees admit they rarely or never take time off, despite the well-known benefits of rest and recovery. Additionally, 62% continue to check work emails outside of office hours, blurring the line between professional and personal time. These numbers highlight the growing challenge of truly disconnecting from work, even as the importance of balance remains widely recognized.

Strategies for Achieving Balance

Achieving balance in between work and lifecan take time if you aren’t doing things currently to set proper boundaries. Let’s look at some strategies to start setting the right boundaries to begin the process of finding balance.

Set Strict Work Hour Limits

Maintaining clear boundaries around work hours is essential for achieving a sustainable work-life balance. Professionals who successfully manage this prioritize efficiency during their designated hours and establish firm limits on overtime. For example, if their contract specifies a 30 or 40-hour work week, they treat that as a non-negotiable boundary, ensuring they complete their tasks within that time frame rather than allowing work to spill over into personal time.

One of the most effective ways to enforce this boundary is by consciously stepping away during breaks. Instead of eating lunch at their desk or answering emails during downtime, they physically remove themselves from the workspace, whether by going for a short walk, sitting in a designated break area, or visiting a nearby café. This practice not only prevents work from creeping into personal time but also helps maintain mental clarity and productivity for the rest of the day.

Clarify Priorities & Push Back When Needed

To clarify priorities and push back when needed, always ask for clear deadlines and expectations before accepting new tasks. If you’re assigned extra work unexpectedly, check how it fits with your current responsibilities and communicate any conflicts with your manager. When setting deadlines, build in extra time to account for unforeseen delays, finishing early shouldn’t lead to an automatic increase in workload. If priorities are unclear, request guidance to avoid overcommitting and ensure you’re focusing on what truly matters. By proactively managing expectations, you stay in control of your workload without unnecessary stress.

Set Strong Boundaries on Availability

Keeping work separate from personal time starts with simple but firm habits. Avoid linking work email to your phone to resist the temptation of after-hours checking. If you’re asked to work overtime, don’t automatically accept, ask which tasks take priority or suggest delegating where possible. When extra hours are unavoidable, ensure there’s a fair trade-off, like time off or proper recognition. The key is to set expectations early so long hours don’t become the norm.

Be Vocal About Your Needs

Open communication with managers is key to maintaining balance and avoiding burnout. Be upfront about your workload, competing deadlines, or personal commitments so they understand your capacity. If you’re assigned extra tasks, don’t hesitate to ask if the effort is justified or suggest alternatives that make more sense. When expectations become unrealistic, speak up, good management should help remove obstacles, not add to them. Clear, proactive discussions ensure your time is valued and used effectively.

Choose a Job That Aligns With Your Work-Life Goals

Choosing the right job plays a big role in work-life balance. Some professionals prioritize stability and lower stress over career advancement, allowing them to maintain predictable hours and personal time. Others accept busier periods but ensure flexibility or compensation, such as time off, to offset the workload.

In New York, employees are entitled to paid time off and paid breaks, benefits designed to support a healthier work-life balance. Make sure to take full advantage of these by stepping away from work, whether it’s using your lunch break to recharge or planning time off to reset. 

Use Commutes & Downtime to Mentally Transition

Listen to music, podcasts, or audiobooks to shift your focus away from the day’s stress, or call a friend to vent and unwind. Once home, change into comfortable clothes as a physical cue that work is over. 

Reevaluate Workload & Company Culture

Evaluate whether your workload is truly effective or just busy work. If a task demands excessive effort with little impact, discuss with your manager whether it can be streamlined or eliminated. Constant long hours with no flexibility may signal a workplace culture that doesn’t prioritize balance, making it worth reconsidering your long-term fit. A sustainable career should allow you to work efficiently without sacrificing your well-being. Recognizing when to push back, or when to move on, is key to maintaining a healthy work-life balance.

Schedule Your Personal Life with Intentionality

Prioritizing personal time is just as important as managing work commitments. If you struggle to find balance, start by scheduling personal activities, hobbies, and downtime with the same level of intentionality as meetings and deadlines. Many professionals meticulously plan their workdays but leave personal time unstructured, making it easy for it to be pushed aside. If finding this balance feels overwhelming, therapy or counseling can provide valuable guidance, helping you identify where to start and how to set boundaries that work for you. Seeking support can make it easier to create a sustainable routine that prioritizes both work and well-being.

How Therapy Can Help

Even with the best work-life balance strategies in place, some people still find it difficult to disconnect from work, set boundaries, or prioritize their well-being. If you struggle with guilt when taking time off, find yourself constantly stressed despite having boundaries, or feel like work is consuming your identity, therapy or counseling can help uncover the deeper reasons behind these challenges. 

A therapist can help you identify unhealthy work patterns, reframe limiting beliefs about productivity, and develop personalized strategies that fit your emotional and mental well-being. Sometimes it’s about addressing the mindset that makes it hard to step away. Seeking professional guidance can help you build a healthier relationship with work, allowing you to fully enjoy the personal time you’ve set aside.

If you’re ready to reclaim your time and create a healthier work-life balance, here at Stefanie R. Therapy we specialize in work-life balance counseling, guiding professionals like you to set boundaries, reduce stress, and fully disconnect from work without guilt. Let us help you prioritize your well-being while still thriving in your career.