工作与生活间的平衡

关于工作与生活间平衡话题的一些感悟!

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1. School of Computing Science A few thoughts on work-life balance 23 January 2020 Wim Vanderbauwhede

2.Screenshot from The Guardian web site, taken 20 Jan 2020

3. Working hours for Physical Sciences researchers 160 140 120 100 count 80 60 40 20 0 <11 20 30 40 50 60 70 80 >80 Hours worked per week Data from the survey “What researchers think about the culture they work in”, Wellcome Trust, Jan 2020

4. Working hours (academics, no PhD or postdocs) 45 40 35 30 25 Count 20 15 10 5 0 <11 20 30 40 50 60 70 80 >80 Hours worked per week Data from the survey “What researchers think about the culture they work in”, Wellcome Trust, Jan 2020

5.Work/Life

6.Work

7.Contracts & Expectations

8. Contract • a legal document – sets out rights and duties (e.g. hours, leave) – there are penalties if you break the conditions • an agreement on a transaction with expectations on both sides – matters a lot more than the legal side – not observing the expectation hurts both sides

9.Life

10.The biology of happiness

11. Brain chemicals • Neurotransmitters affecting happiness – dopamine makes you do things: short-term reward, highly addictive – serotonin is related to pride, feeling important, joint achievement – oxytocin relates to trust, kindness • Stress hormone: cortisol – inhibits oxytocin – is bad for your body, physically as well as mentally

12.The psychology of happiness

13. Happiness from without • “Doing/achieving/eating X will make me happy” • Reward from external sources: the dopamine hit • It works very briefly, not long term • Can be compulsive • Watch out for the patterns

14.Goals, ambition and success

15. Goals, ambition, success • Goals and ambition are positive. • But you need to ask yourself why: – Why do I pursue this particular goal/ambition? – What does success mean to me? – And what will it bring me? • If you don’t define success, then success will not make you happy

16.Respect

17. Respect • Everybody wants to be respected – But the people who know you and like you already respect you. – Why does the respect of strangers matter to you? – It’s an imposed model of success: social hierarchy – Careful, it’s a trap! “Those who matter don’t mind and those who mind don’t matter”

18.Peace of mind

19. Happiness from within • It’s your reaction to a situation that determines your state of mind • Self-awareness, mindfulness • Calm and fulfillment: serotonin • Practicing kindness: oxytocin (social reward)

20.Pressure

21. Pressure • You feel under pressure to work long hours – Why is that? – Remember the contract!

22.What are your reasons? Any of these? peer pressure hard to say no working against your rhythm perceived expectations difficulty focusing thinking that you’re not too many distractions efficient enough everything is a priority everything seems urgent feeling pressurised perfectionism daunting goals habit few other interests Or others? feeling overwhelmed

23.Discuss your reasons with your neighbour peer pressure hard to say no working against your rhythm perceived expectations difficulty focusing thinking that you’re not too many distractions efficient enough everything is a priority everything seems urgent feeling pressurised perfectionism daunting goals habit few other interests Or others? feeling overwhelmed

24.Balance

25.Benefits

26.“de boog kan niet altijd gespannen staan”

27. Resilience • Resilience is a key characteristic for academics • To be resilient you need to recharge • To recharge you need downtime

28. Productivity • Working long hours is not productive – Long hours destroy concentration – Need for unconscious processing time, essential for problem solving and creativity

29. Adding value • to your own life: personal development • to other people’s lives