HBR Guide to Managing Stress at Work (HBR Guide Series)

1. Recognize and combat Attention Deficit Trait (ADT)

ADT is brought on by the demands on our time and attention that have exploded over the past two decades. As our minds fill with noise—feckless synaptic events signifying nothing—the brain gradually loses its capacity to attend fully and thoroughly to anything.

ADT symptoms: Distractibility, inner frenzy, and impatience are hallmarks of ADT. This condition affects high-performing individuals who struggle to stay organized, set priorities, and manage time effectively.

Combating ADT:

• Promote positive emotions through face-to-face interactions
• Take physical care of your brain with adequate sleep, diet, and exercise
• Organize your environment to reduce distractions
• Protect your frontal lobes by slowing down and practicing mindfulness

Organizational support: Companies can counteract ADT by investing in employee well-being, fostering a positive atmosphere, and matching employees' skills to tasks.

2. Harness stress for peak performance

Interest in an activity doesn't just keep you going despite fatigue—it actually replenishes your energy for whatever you'll do next.

Reframe stress: Instead of viewing stress as debilitating, see it as a performance enhancer. This mindset shift can lead to better health outcomes and increased happiness at work.

Stress management techniques:

• Focus on tasks you find interesting to replenish energy
• Use if-then planning to control emotional responses
• Practice deep abdominal breathing to defuse negative emotions
• Engage in brief positive exercises daily, such as gratitude journaling or meditation

Organizational approach: Leaders should encourage employees to view stress as a growth opportunity rather than a hindrance, fostering resilience and adaptability in the workplace.

3. Manage energy, not time, for sustainable productivity

The core problem with working longer hours is that time is a finite resource. Energy is a different story.

Four energy dimensions: Physical, emotional, mental, and spiritual energy can be systematically expanded and renewed through specific rituals.

Energy management strategies:

• Take regular breaks every 90-120 minutes
• Engage in cardiovascular exercise and strength training
• Eat small meals and light snacks every three hours
• Express appreciation to others regularly
• Reduce interruptions during high-concentration tasks
• Allocate time for activities that align with your values

Organizational benefits: Companies that invest in energy management see improvements in employee engagement, productivity, and overall performance.

4. Prioritize sleep for cognitive function and creativity

Great performers are an exception. Typically, they sleep significantly more than the rest of us.

Optimal sleep: Most people need 7-8 hours of sleep per night to function at their best. Top performers often sleep even more, recognizing its crucial role in skill improvement and cognitive function.

Sleep improvement strategies:

• Establish a consistent bedtime routine
• Create a sleep-conducive environment
• Avoid screens before bedtime
• Practice relaxation techniques
• Consider short naps (20-30 minutes) for midday energy boosts

Work implications: Prioritizing sleep can lead to improved decision-making, creativity, and overall job performance, ultimately benefiting both individuals and organizations.

5. Balance work and personal life through conscious choices

You cannot pursue all your goals simultaneously or satisfy all your desires at once. And it's an emotional drain to think you can.

Life dimensions: Consider seven key areas: family, social and community, spiritual, physical, material, avocational, and career.

Balancing strategies:

• Regularly assess and prioritize dimensions
• Make conscious trade-offs based on your values
• Consider sequencing goals over time rather than pursuing all simultaneously
• Communicate openly with partners and family about expectations
• Regularly reassess and adjust your approach as circumstances change

Long-term perspective: Focus on long-term fulfillment rather than short-term success, recognizing that balance may shift over time.

6. Create a flexible work arrangement that benefits all

To succeed, renewal efforts need solid support and commitment from senior management, beginning with the key decision maker.

Designing flexible work: Propose a plan that benefits both you and your organization, focusing on improved productivity and performance.

Implementation steps:

• Define your goals and desired schedule
• Research company policies and precedents
• Design your proposal as an experiment with a trial period
• Highlight organizational benefits
• Involve your team in planning
• Secure leadership support

Organizational culture: Companies that embrace flexible work arrangements often see increased employee engagement, retention, and overall productivity.

7. Nurture dual-career relationships with open communication

By clearly communicating those expectations up front, however, two-career couples can answer key questions before they cause tension.

Communication strategies:

• Actively manage expectations about roles and responsibilities
• Schedule regular time together, including date nights
• Integrate work and home life by introducing partners to colleagues
• Share compromises equally between partners
• Regularly reassess and adjust your approach

Balancing techniques:

• Coordinate schedules and support each other's career goals
• Be flexible and willing to adapt to changing circumstances
• Prioritize quality time together, even if quantity is limited
• Maintain individual identities and interests outside the relationship

Long-term success: Open communication, mutual support, and regular reassessment are key to maintaining a thriving dual-career relationship.

8. Cultivate positive emotions to boost performance

Research shows that when people work with a positive mind-set, performance on nearly every level—productivity, creativity, engagement—improves.

Benefits of positivity: Positive emotions lead to increased productivity, creativity, and engagement in the workplace.

Positivity-boosting practices:

• Express gratitude regularly
• Meditate or practice mindfulness
• Exercise for at least 10 minutes daily
• Journal about meaningful experiences
• Provide social support to colleagues

Organizational impact: Companies that foster a positive work environment see improvements in employee well-being, customer satisfaction, and overall business outcomes.

9. Integrate work and life instead of juggling them

Stop juggling and start integrating. Begin with a clear view of what you want from—and can contribute to—each domain of your life (work, home, community, and self).

Integration strategies:

• Identify your core values and priorities across all life domains
• Look for opportunities to blend work and personal activities
• Create boundaries that allow for flexibility
• Use technology to facilitate integration, not increase stress
• Communicate openly with colleagues and family about your approach

Benefits of integration:

• Reduced stress and guilt
• Increased engagement in both work and personal life
• Improved overall well-being and satisfaction
• Enhanced creativity and problem-solving skills

Organizational support: Companies can promote integration by offering flexible work arrangements, encouraging work-life balance, and modeling healthy behaviors at the leadership level.

10. Design experiments for gradual life improvements

Rack up enough small wins, and you're well on your way to a life that's less stressful and more productive.

Experimental approach: Design small, low-risk experiments to test new ways of integrating work and life.

Steps for effective experiments:

1. Identify areas for improvement across work, home, community, and self
2. Brainstorm potential experiments
3. Choose 2-3 experiments with the highest potential impact
4. Implement experiments for a set period (e.g., 2-4 weeks)
5. Evaluate results and adjust as needed

Benefits of experimentation:

• Low-risk way to test new approaches
• Builds confidence in ability to make changes
• Encourages continuous improvement and learning
• Allows for gradual, sustainable lifestyle changes

Organizational application: Companies can encourage employees to experiment with new work practices, fostering innovation and improved work-life integration throughout the organization.

Last updated: September 29, 2024