Raphael Stevens

Unless you’re a robot, it’s all but impossible to avoid having work stress. But it’s not impossible to avoid taking those feelings home with you at the end of the day and really lean into work-life balance. 

True leisure time, in which anxiety and frustration over work can be set aside until you’re next at the office, is essential to staying mentally in check and avoiding burnout. Here are seven ways to keep work stress, rage, and anxiety where they belong.

1. Make today’s work stress your Future Self’s problem

“Don’t worry!” has never been particularly helpful advice. But what may be helpful is saying to yourself, “I know you’re worried about that call tomorrow, but that’s Future Me’s problem.” It’s less about the elimination of worry and more about placing the worry in someone else’s capable hands for a while.

2. Buddy up

If you live with a partner or a roommate, don’t make them the designated person to whom you complain about your job or process frustrating work situations. Choose a different friend or family member to vent to (and make sure they don’t mind if you do). 

That way, you won’t be constantly tempted to dissect work stresses because your processing partner is always available to you at home. This reduces your roommate or partner’s stress levels, too!

3. Set your boundaries

As part of the conversation with your team, it’s a good idea to propose new boundaries that you believe will be most impactful. 

If you’re hoping to exercise over lunch, for example, ask your team to avoid scheduling meetings during that hour when possible. Perhaps you’d like to be more engaged with your family in the evenings: Let them know that you won’t respond to emails after a certain hour (but that you can be reached by phone if something is truly urgent). 

Remember to maintain a degree of flexibility: If one of your new boundaries is negatively impacting your work or your team’s ability to deliver, it’s your responsibility to recognize this and adjust accordingly. 

Make (some) personal time non-negotiable

Sometimes, our impulse is to jump at every important meeting or phone call. Don’t let it eat into the time carved out for enjoyment and happiness. By establishing at least one block of time per week as non-negotiable personal time, you’re upholding a contract to yourself.

Make your work commute more enjoyable 

For those who commute, here are a few ways to make the most of that time:

Don’t rush it

Ensuring your journey to the office is leisurely can have a big impact on your mood throughout the day. Starting the workday with the stress of running to catch a train, being stuck in traffic, or arriving late to a meeting can throw off your attitude. It’s often easily avoidable with appropriate planning. 

Do what you can to adjust your travel plans to better fit your schedule. For example, if you have an early call, ask if you can take the call from home and come into the office after rather than rushing in at the crack of dawn. 

Disconnect

While some people may relish commute time as a chance to catch up on emails or news, it’s just as valid to use it as a time to unplug. You shouldn’t feel guilty for not being more “productive” on your commute. 

The unconscious mind can sometimes solve problems, particularly complex ones, more effectively than conscious thought. This means you might come up with some of your brightest ideas while zoning out on the way into or out of the office. 

Reconnect

On the other hand, your commute can be a good time to chat with family, friends, or even strangers. If you drive to work, consider using the time to make phone calls you won’t be able to make once in the office. Trust us, your mom will appreciate it! 

4. Make small changes for improved work-life balance

Are you unhappy with your daily routine? Feel like you’re having a mental block? Switch things up in a big way by changing some small details.

Nora Herting and Heather Willems, authors and co-founders of graphic recording agency, ImageThink, have great advice for slightly shifting your perspective: “Try arriving to work 30 minutes early or taking a different route. How do you process information differently when you write with a brightly colored pen versus typing?

Simply moving things around on your desk could help you see and think about your project differently.” These small changes can cause cracks in your routine, say the pair, breaking down the brick wall a mental block causes. You can also try working in a new space, like a quiet coffee shop or a nearby co-working space, suggests Nisha Garigarn, founder of Croissant (an app that gives users access to co-working hotspots). “Stimulate your creativity and make work more of an experience.”  

5. Work smarter

If your job affords you flexibility, establish a schedule that works for you. This doesn’t necessarily mean sitting at a desk from 9 to 5.

For Tiffany Kumar, former Global Head of Songwriter Relations at Spotify, it means working in the morning and later in the day and breaking for an afternoon hike. “This step back allows me to see a straight line to the company’s big picture goals,” she says. I have come up with some of my best ideas during a mid-day hike on Runyon Canyon.”

These schedule changes can be difficult at first, particularly if you (and coworkers) are used to constant availability. But working smarter enables you to work better, says Kumar. “I no longer have shame, because I know my contribution and what I need to be at my best. I just wish I knew more hardworking people that realized this.

Too many of my peers get burnt out after years of being absent from their home life. As a result, they quit a job they once loved. It doesn’t have to be that way. Balance is key.”

Originally written by Lauren Hoffmann in December 2016. Updated by Hired Content Team in March 2024. More

The average person will reportedly spend more than 90,000 hours of life at work — more than any other activity outside of sleeping. You will encounter days and even extended periods when the actual act of doing your work is hard to reconcile with the other things occupying your brain. Put simply: Sometimes work is not the most important thing.

Regardless of the magnitude of your emotional storm — whether you’re going through a breakup, reeling from recent world events, or grieving the loss of a loved one — below are a few things to help you be a whole and (mostly) functional person at work, even during incredibly trying times. Some of them are obvious, but worth repeating.

1. Be ruthlessly kind to yourself

Take a moment to pause and reflect on how you’re feeling. Are you experiencing stress or frustration? By identifying your emotions, you can better understand their impact on your behavior and decision-making processes. Don’t suppress or ignore your feelings; instead, acknowledge them as valid responses to your environment.

Self-care is one of the first things that flies out the window in times of severe stress. Correct this immediately, because no one else will do it for you. Unsure of where to start, or even what the term ‘self-care’ really means? Here’s a handy playlist of TED talks about the importance of self-care. 

If you do just one thing every day, repeat this mantra: “I am doing my best. I am enough.” Because you are, on both counts.

2. Reach out for support

Everyone in your inner circle wants to be helpful. This is an important part of friendship. While many are inclined to endure hardships alone in a feat of martyrdom, don’t do that. In whatever way you are most comfortable, reach out to your closest friends and give them a heads-up that you need them. Don’t underestimate the power of being vulnerable.

Whether it’s venting to a friend, seeking advice from a mentor, or attending therapy sessions, reaching out for support can help you navigate difficult emotions and build resilience in the workplace.

3. Communicate with your manager

Also at the very least: Be upfront with the person who manages you about the many things you are navigating emotionally. Put some time on their calendar or send them an email briefly filling them in on the situation, and asking for a time to talk further. 

Be honest and transparent about how you’re feeling and express your needs clearly. Constructive dialogue can help resolve conflicts, build trust, and foster a supportive work environment where emotions are openly acknowledged and addressed.

Tell them what you are carrying and ask for their help distributing the load. Even if your manager can’t take things off your plate, they can help you prioritize and manage expectations.

What do you do when you need to soothe yourself? What do you do to de-stress? Make a list of everything that has ever made you feel better, including the wild and crazy things. Then move the immediately accessible ones to the top. Pick three to implement this week. 

Consider practicing emotional regulation techniques to prevent emotions from negatively affecting your work. Deep breathing exercises, mindfulness meditation, and progressive muscle relaxation are effective techniques for calming the mind and reducing stress levels. Additionally, reframing negative thoughts and focusing on positive aspects of the situation can help shift your perspective and improve your emotional well-being.

5. Take action (however small or big) every day

Taking action is a key part of moving through grief or turmoil. Stasis will only amplify your frustration and magnify your sadness. Plus, per a Harvard Business School study, “rituals” have been shown to instill emotional resilience in times of grieving. 

The study discovered an interesting behavior: “Rituals appear to be defined by purposeful behaviors designed to achieve some desired outcome and that the specific behaviors that constitute those rituals are less important than performing some form of ritualistic behavior.” TL;DR: It doesn’t matter what you do, so long as you do something you believe will make you feel better.

Manage emotions at work

Emotions are an inherent aspect of the human experience, and they inevitably influence our professional lives. By implementing these strategies, you can effectively manage emotions in the workplace while maintaining productivity and well-being. By integrating these practices into your daily routine, you can cultivate a healthier and more fulfilling work environment for yourself and those around you.

Originally written by Whitney Ricketts in November 2016. Updated by Hired Content Team in March 2024. More

Do you dread going to work in the morning? You might not dislike your actual job, but the culture or environment of your workplace itself. Unfortunately, a toxic workplace is all too common and can be difficult to handle.

You’ve got an inbox full of real work to do. Yet, you spend much of your time at work worrying about a negative boss or a colleague who always blames others. A toxic workplace can leave you feeling drained, demoralized, and disengaged. But how do you know if your workplace is toxic? And more importantly, what steps can you take to navigate or escape that environment?

If you’re stuck in a bad situation, use this blog as a guide to handle it. We’ll delve into the telltale signs of toxicity in the workplace and provide actionable strategies to reclaim your well-being and career satisfaction.

Signs of a toxic workplace

1. Poor leadership

Toxic workplaces are often characterized by ineffective or abusive leadership. This can manifest in various forms, including micromanagement, favoritism, lack of transparency, and a disregard for employee well-being.

2. Negative culture

If negativity pervades the office atmosphere, it could be a sign of toxicity. Gossip, backstabbing, and a general sense of distrust among colleagues indicate underlying issues that need to be addressed.

3. Lack of support

In healthy work environments, employees feel supported and valued by their superiors and peers. However, in toxic workplaces, you may find yourself constantly undermined, belittled, or ignored, with little to no avenues for assistance or guidance.

4. High turnover rates

Pay attention to the rate at which employees come and go. A consistently high turnover rate may indicate systemic problems within the organization, such as poor management, unrealistic expectations, or a toxic culture.

5. Stress and burnout

Chronic stress and burnout are common symptoms of a toxic work environment. Perhaps, you find yourself constantly on edge, experiencing physical symptoms like headaches or insomnia, or feeling emotionally drained. It’s likely your workplace is taking a toll on your well-being.

What to do next

Realize you’re not alone

“Everybody has a terrible workplace story. May it be micro-managers or owners that are temperamental, the examples of poor business leaders are endless,” says Steve Farber, president of Extreme Leadership, Inc.

While it may not be in your best interest to discuss the environment with colleagues while you are physically in the office, it can be helpful to talk to others who are experiencing similar situations. Find out how your friends and mentors use healthy coping strategies in their workplaces. Evaluate which strategies work for your personality and situation.

When it comes to talking to your own colleagues about employers and bosses, remember it’s best to do it over coffee or a drink. Leave the conversations outside the workplace. You don’t want to add fuel to the fire.

Document your effort

When you work in a toxic environment, your work may be called into question, you may feel like you are blindsided by sudden deadlines or expectations, or you may simply receive nasty or unprofessional emails.

To combat this, rely on written communications to back you up. If your boss says they want reports on their desk by 5 p.m. Friday, follow up with an email confirming when you’ll have the completed reports. This way, when Wednesday rolls around and suddenly the reports are “late,” you’ll have an email chain (as opposed to an offhand remark) to back you up.

Further, you can jot down notes about toxic situations as they unfold. Farber encourages employees to “document what is happening, and try to meet in-person with their boss or HR to go over any concerns, or continue on their path to professional growth and search for a healthier work environment elsewhere.”

Interview the workplace

When you’re interviewing for a job, remember that it’s not just about you. It’s about them too! It’s important to create a non-negotiable list of what’s most important for you in a new job. Keep this list in mind to evaluate before, after, and during your interview.

Emily Merrell, founder of Six Degrees Society, says, “How badly do you want to work from home on Fridays? Is this a culture where they offer training or are you thrown right in? I would also grab a coffee and talk to previous employees of the company and ask them about their experience there and why they left.” Former employees will be free to speak more candidly about their experiences, giving you a good indication of what the culture is like.

Assess your health and happiness

“A toxic workplace can bring teamwork to a grinding halt, jeopardizing goals, affecting employee retention, and potentially becoming an enormous liability,” says Farber. “Some clear signs include not listening to their employees, constantly blaming others when things go wrong, focusing on the negative, and not setting goals or providing enough instruction to their team.”

If these things drive you crazy, it may be time to move on, especially if your health is at stake. A toxic environment can hurt your morale and your health. If you’ve noticed you’re grinding your teeth, clenching your jaw, or getting stress headaches at work, it’s probably not worth staying. Move on to a company or organization that values your contributions and treats you fairly.

Related: How to Identify Value-Driven Employers in the Job Search

Move on from a toxic workplace

Trust yourself, advocate for your needs, and pursue opportunities that align with your values and aspirations. If you’re ready to be in a better role and workplace, check out how Hired helps jobseekers find dream jobs. We work with companies hiring around the world for remote, hybrid, and in-office positions.

Originally published October 2016. Updated February 2024. More

In season 1 of Apple TV+’s Ted Lasso, Ted helps his star defender Sam focus his attention span on the future and ‘forget’ past mistakes saying, simply, “Be a goldfish.” His wisdom is a great reminder to increase your concentration and focus on the right things. Whether it’s to avoid dwelling on a missed goal or progress on a project at work, how do you train your brain for better focus? How do you improve your attention span? 

Since the year 2000, about the time the mobile revolution began, the average attention span has dropped from 12 seconds to 8 seconds. Even goldfish consistently hold higher attention spans at 9 seconds! (Maybe we should be like them?) 

The Internet is fun and full of distractions: indeed, your work efficiency can suffer from liking too many cat videos on YouTube or researching way too much Fantasy Football. Maybe people in your open office setting rehashing inane reality shows compounds your issues. 

Luckily, there are ways to use technology to maximize your focus and increase productivity. Here are six apps to increase your attention span.

Why attention span is important

Whether you’re studying, working, or simply trying to enjoy a moment of peace, a longer attention span enables deeper focus and engagement. Without it, tasks take longer to complete, mistakes increase, and overall productivity suffers.

In an interview with CBS, attention researcher Gloria Mark explains three major consequences of a shorter attention span: 

“People make more errors when they do attention-shifting.”

“It takes longer to do something because we have to reorient to every new task every time we shift.” (This is known as the switch cost – the additional effort in reorienting ourselves.)

“Maybe this is the worst of all: stress increases. When people are working on multiple tasks and they have to shift their attention, their blood pressure rises.”

Can attention span be improved?

Luckily, attention span is not set in stone. You can improve it with consistent practice and the right techniques. Just as physical exercise strengthens muscles, training your attention can enhance your ability to concentrate for longer periods. 

Using attention training apps (we’ll get to those soon!) and techniques can help rewire your brain for sustained focus and better cognitive control.

Are our attention spans getting shorter?

Over the past few decades, researchers have found that people’s attention spans have shrunk considerably. With the constant bombardment of information and the rise of digital distractions, it’s no wonder this is the case. 

However, it’s not all doom and gloom. While our environment may be challenging our ability to focus, advancements in technology also provide solutions to combat this trend. By leveraging attention apps and games designed to enhance focus, individuals can counteract the effects of a fast-paced digital world.

How to increase your attention span

Increasing your attention span requires a combination of discipline, mindfulness, and targeted practice. Here are a few ideas for non-digital solutions: 

Practice attentive listening

Read more – and block distractions while you do it

Get some exercise 

Limit distractions and social media use

Focus on doing one thing at a time – resist multitasking

Fortunately, there are also numerous apps available that offer effective strategies for attention training. These apps use meditation, cognitive exercises, and habit-building to help users strengthen their focus muscles over time. By incorporating these apps into your daily routine, you can gradually increase your attention span and improve concentration.

Try these top apps to improve your attention span

1. Forest

The Forest app uses gamification to encourage focused work sessions. Users plant virtual trees that grow while they concentrate but wither if they leave the app. It’s a fun and effective way to stay on task and avoid distractions.

Even better, Forest partners with an organization to plant real trees on Earth. With this app, you have the opportunity to both do good and feel good! Purchase it for your Android or iOS device.

2. Headspace

Primarily known for its meditation features, Headspace offers features specifically designed to improve focus and attention. With guided mindfulness sessions and interactive challenges, it’s a comprehensive solution for enhancing cognitive control. 

In its mission to help you “be kind to your mind,” the app offers workouts, playlists, and sleep sounds, in addition to 500+ meditations. The app offers paid plans for both Android devices and iOS devices. 

3. Peak 

As a brain training app, Peak offers a variety of games and challenges to sharpen cognitive skills, including attention and focus. With personalized workouts tailored to your strengths and weaknesses, it’s an engaging way to boost mental performance.

The games are designed to push users through short, intense workouts. They test focus, memory, mental agility, and more. Try them out on the app. It’s available for free for both iOS and Android devices.

4. Lumosity

Lumosity, developed by game designers and scientists, is one of the most popular apps for improving brain functioning. Known as a gym for your brain, Lumosity uses interactive games and training exercises to improve memory, processing speed, attention span, and overall cognitive ability. 

First, you take a fit test for a baseline score and see how you compare to others in your group. From there you are given a daily workout plan, where you can track your scores and progress, and get insights from that data.

Currently, there are over 50 games on Lumosity, and the app is available for both iOS and Android devices. Basic membership requires no fee. The monthly membership subscription does cost money, but it enables full access to all of the app’s features.

5. CogniFit

With the CogniFit app, you begin with an initial assessment quiz to measure your cognitive abilities and personalize a training program to address cognitive deficiencies. The game also has specialized training programs for concentration, ADHD, mental planning, and other areas where attention is required. Even cooler, you can challenge friends and earn “neurons” (the game’s currency) from the game’s platform when you perform well.

The game is available for both Android devices and iOS devices. A basic membership is free and allows access to some games. A full membership requires either monthly or annual payment and allows access to all training programs.

6. Elevate

Experts in neuroscience have offered their expertise in the creation of Elevate, an app that gives you new challenges each day on over 35 cognitive skills. The app has numerous training exercises to help with attention, including those centered on concentration, processing speed, brevity, precision, visualization, and other areas.

The free app is on iOS and Android devices. If you want to take advantage of all Elevate has to offer, you’ll need to make in-app purchases.

Bonus: Calm

While not an app with games to improve attention spans, Calm has a variety of tools to manage stress and anxiety, get better sleep, and feel more present. It offers soundscapes and music playlists to tune out distractions and increase focus. It also offers meditation and mindful movement sessions to improve well-being.

Available on the Apple App Store and Google Play Store, Calm offers a free and a paid version with the difference being access to more content. They also offer Calm Business, as an employee benefit, sharing 21% of Calm users are more engaged at work. 

While the digital age challenges our ability to pay attention, it also provides tools and solutions to improve our attention spans. By incorporating attention training apps into your daily routine and adopting mindful practices, you can increase your focus, boost productivity, and thrive in an increasingly distracted world. 

Would you rather focus on a new job?

If you’re ready to switch your focus to a better role for you, check out how Hired helps jobseekers find dream jobs. We work with companies hiring around the world for remote, hybrid, and in-office positions. Salary transparency is a must, because we respect the time of both parties and want long-term success for employees and employers.

Originally written by Nicholas Callos in September 2016. Updated by the Hired Content Team in February 2024.  More