This article is part of our exclusive career advice series in partnership with the IEEE Technology and Engineering Management Society.

With technological advancement and changing societal expectations, the concept of work-life balance has become an elusive goal for many, particularly within the engineering community. The drive to remain continuously engaged with work, the pressure to achieve perfection, and the challenge of juggling work and personal responsibilities have created a landscape where professional and personal spheres are in constant negotiation.

This article covers several factors that can disrupt work-life balance, with recommendations on how to address them.

The myth of urgency

In an era dominated by instant communication via email and text messages, the expectation to respond quickly has led to an illusion of urgency. The perpetual state of constant alertness blurs the distinction between what’s urgent and what isn’t.

Recognizing that not every email message warrants an immediate response is the first step in deciding what’s important. By prioritizing responses based on actual importance, individuals can reclaim control over their time, reduce stress, and foster a more manageable workload.

Throughout my career, I have found that setting specific times to check and respond to email helps avoid distractions throughout the day. There are programs that prioritize email and classify tasks based on its urgency and importance.

Another suggestion is to unsubscribe from unnecessary newsletters and set up filters that move unwanted email to a specific folder or the trash before it reaches your inbox.

Cutting back the endless workday

Today’s work environment, characterized by remote access and flexible hours, has extended the workday beyond a set schedule and has encroached on personal time. The situation is particularly prevalent among engineers committed to solving complex problems, leading to a scenario where work is a constant companion—which leaves little room for personal pursuits or time with family.

A balanced life is healthier and more sustainable, and it enriches the quality of our work and our relationships with those we love.

Establishing clear boundaries between work and personal time is essential. One way to do so is to communicate clear working hours to your manager, coworkers, and clients. You can use tools such as email autoresponders and do-not-disturb modes to reinforce your boundaries.

It’s important to recognize that work, while integral, is only one aspect of life.

The quest for perfectionism

The pursuit of perfection is a common trap for many professionals, leading to endless revisions and dissatisfaction with one’s work. The quest not only wastes an inordinate amount of time. It also detracts from the quality of life.

Embracing the philosophy that “it doesn’t have to be perfect” can liberate individuals from the trap. By aiming for excellence rather than perfection, one can achieve high standards of work while also making time for personal growth and happiness.

To help adopt such a mindset, practice setting realistic standards for different tasks by asking yourself what level of quality is truly necessary for each. Allocating a fixed amount of time to specific tasks can help prevent endless tweaking.

The necessity of exercise

Physical activity often takes a back seat to busy schedules and is often viewed as negotiable or secondary to work and family responsibilities. Exercise, however, is a critical component for maintaining mental and physical health. Integrating regular physical activity into one’s routine is not just beneficial; it’s essential for maintaining balance and enhancing your quality of life.

One way to ensure you are taking care of your health is to schedule exercise as a nonnegotiable activity in your calendar, similar to important meetings or activities. Also consider integrating physical activity into your daily routine, such as riding a bicycle to work, walking to meetings, and taking short strolls around your office building. If you work from home, take a walk around your neighborhood.

Sleep boosts productivity

Contrary to the glorification of overwork and sleep deprivation in some professional circles, sleep is a paramount factor in maintaining high levels of productivity and creativity. Numerous studies have shown that adequate sleep—seven to nine hours for most adults—enhances cognitive functions, problem-solving skills, and memory retention.

For engineers and others in professions where innovation and precision are paramount, neglecting sleep can diminish the quality of work and the capacity for critical thinking.

Sleep deprivation has been linked to a variety of health issues including increased risk of cardiovascular disease, diabetes, and stress-related conditions.

Prioritizing sleep is not a luxury but a necessity for those aiming to excel in their career while also enjoying a fulfilling personal life.

Begin your bedtime routine at the same time each night to cue your body that it’s time to wind down. For a smooth transition to sleep, try adjusting lighting, reducing noise, and engaging in relaxing activities such as reading or listening to calm music.

Relaxation is the counterbalance to stress

Relaxation is crucial for counteracting the effects of stress and preventing burnout. Techniques such as meditation, deep-breathing exercises, yoga, and engaging in leisure activities that bring joy can significantly reduce stress levels, thereby enhancing emotional equilibrium and resilience.

Spending time with friends and family is another effective relaxation strategy. Social interactions with loved ones can provide emotional support, happiness, and a sense of belonging, all of which are essential for limiting stress and promoting mental health. The social connections help build a support network that can serve as a buffer against life’s challenges, providing a sense of stability and comfort.

Allow yourself to recharge and foster a sense of fulfillment by allocating time each week to pursue interests that enrich your life. Also consider incorporating relaxation techniques in your daily routine, such as mindfulness meditation or short walks outdoors.

Guarding time and energy

In the quest for balance, learning to say no and ruthlessly eliminating activities that do not add value are invaluable skills. Make conscious choices about how to spend your time and energy, focusing on activities that align with personal and professional priorities. By doing so, individuals can protect their time, reduce stress, and dedicate themselves more fully to meaningful pursuits.

Practice assertiveness in communicating your capacity and boundaries to others. When asked to take on an additional task, it’s important to consider the impact on your current priorities. Don’t hesitate to decline politely if the new task doesn’t align.

Challenges for women

When discussing work-life balance, it’s essential to acknowledge the specific challenges faced by women, particularly in engineering. They are often expected to manage household duties, childcare, and their professional responsibilities while also supporting their partner’s career goals.

It can be especially challenging for women who strive to meet high standards at work and home. Recognizing and addressing their challenges is crucial in fostering an environment that supports balance for everyone.

One way to do that is to have open discussions with employers about the challenges and the support needed in the workplace and at home. Advocating for company policies that support work-life balance, such as a flexible work schedule and parental leave, is important.

Achieving a healthy work-life balance in the engineering profession—and indeed in any high-pressure field—is an ongoing process that requires self-awareness, clear priorities, and the courage to set boundaries.

It involves a collective effort by employers and workers to recognize the value of balance and to create a culture that supports it.

By acknowledging the illusion of constant urgency, understanding our limitations, and addressing the particular challenges faced by women, we can move toward a future where professional success and personal fulfillment are mutually reinforcing.

A balanced life is healthier and more sustainable, and it enriches the quality of our work and our relationships with those we love.

Being diagnosed with autism spectrum disorder as a child hasn’t hindered computer engineer Roberto Moreno from reaching his goals. ASD, a neurodevelopmental disorder, impacts how a person behaves, learns, perceives the world, and socializes with others. Moreno, an IEEE member, is a technical leader for AgenciaSur, a Chilean company that develops tools to help businesses digitize their operations. He manages six employees at the Santiago location.

Although Moreno didn’t have a mentor, he says, many people throughout his life assisted him, whether it was with schoolwork or navigating social situations. They also helped him with the mental health issues the struggles prompted.

“The people who made an impact on me,” he says, “helped me fight for the vision I had for my life so as to not fall into the depths of depression and anxiety.”

Roberto Moreno

Employer

AgenciaSur, in Santiago, Chile

Title

Technical leader

Member grade

Member

Alma mater

Universidad Andrés Bello in Santiago

He says that’s why he wants to build a support system for neurodivergent engineers and students, especially those living in South America. The term neurodivergent is used to describe people whose brains process information atypically, including those with ASD, attention-deficit/hyperactivity disorder, and dyslexia. There is a stigma surrounding such conditions in many countries, Moreno says, leading to discrimination at school, work, and professional organizations.

Moreno helps engineering students and young professionals learn how to overcome challenges so they don’t leave the profession. He participates in mentorship programs including the one on IEEE Collabratec, sharing his experiences and helping his mentees navigate challenging situations.

Facing his biggest challenges

Moreno’s success didn’t come easily. Growing up, he faced quite a few challenges including learning how to read, write, and speak English. Moreno is extremely literal and finds it hard to understand sarcasm, as is common among people with ASD.

That made learning a new language more challenging.

In Spanish, he notes, “the graphemes and phonemes differ greatly from Germanic ones.” Graphemes are individual letters or groups of letters that represent speech sounds. Phonemes are the speech sounds that make up words. The difference in graphemes and phonemes makes it difficult to quickly make the connection between words and their meaning in Germanic languages, Moreno says.

He also struggles with the “go with the flow” attitude. He prefers to follow the rules and social norms at all times.

“This caused people to treat me differently,” he says.

When Moreno didn’t know or recognize what was causing his discomfort, it would drain him emotionally, he says. But if he never tried to understand the causes, he says, he wouldn’t have achieved his goals.

“Experiencing things that are out of my comfort zone has led to a lot of personal growth,” he says. “For example, if I had been influenced by people who discriminated against me, I would not feel comfortable being interviewed by The Institute.”

Tips for staying organized and mentally healthy

Having difficulty with being organized is common in people with autism, Moreno says.

Students especially find it difficult to manage their time. Moreno suggests they use programs such as Kanban and Pomofocus to create to-do lists and track the status of their homework and other projects.

Making time for oneself—to play a video game, say, or exercise—is necessary, he says. It’s especially important for students who are easily overwhelmed by their environment, such as bright lights in a classroom, a room that’s too hot or cold, or a place with many loud noises. Setting aside time for hobbies also can help prevent meltdowns, which are common for people with ASD when their nervous system is overloaded.

Recognizing employees’ needs

It’s important for employers to understand that some neurodivergent employees can become intensely focused on activities, causing them to lose track of time and their surroundings, Moreno says. He suggests that managers split large projects into multiple tasks. So-called atomic tasks can make an assignment more manageable and less overwhelming. The method also allows employees to better manage their time.

Managers should also accommodate their employees’ needs, Moreno says.

“For example, one of my team members was having personal difficulties, and because of this he often completed his tasks late at night,” he says. “When assigning him a project, I needed to take this into consideration and estimate how long it would take him to complete it so as to not cause him more stress.”

How IEEE can support neurodivergent members

Being part of IEEE’s technical communities has been invaluable to Moreno’s professional success, he says. As an IEEE Computer Society member, he learned how to be more positive, see the humor in difficult situations, and not be as emotionally affected.

“I have learned a lot from more experienced technical professionals,” he says, “and I continue to grow as an engineer.”

There are ways IEEE can better support neurodivergent members, he says, including creating programs in collaboration with neurodivergent people. For example, he says, IEEE Women in Engineering could expand its Student-Teacher and Research Engineer/Scientist (STAR) program, which connects preuniversity girls with an engineer or scientist to encourage them to pursue a STEM career. The initiative, he says, could add a category specifically for neurodivergent students, enabling them to be mentored by a neurodivergent engineer or scientist.

Moreno suggests that IEEE streamline its proposal process for new projects, including keeping a record of what proposals were accepted or rejected and why. The feedback would help IEEE volunteers replicate successful proposals when writing their own, he says.

IEEE also could update the wording of its bylaws to prevent arbitrary interpretations. Neurodivergent people are likely to miss linguistic subtleties, sarcasm, and irony, he notes. They need regulations to be clear and direct so they can better comply with the rules and use the appropriate terms with other members. The wording in the IEEE Code of Ethics, he says, is a good example of a document that avoids arbitrary discriminatory language.

The benefits of an IEEE membership

The most important member benefit is the networking opportunities, Moreno says. “Without IEEE I would not have been able to meet and work with talented engineers and members such as Tania Quiel, Fernando Boucher, Nita Patel, and others,” he says.

Another benefit is the leadership training he received from participating in the IEEE Volunteer Leadership Training Program. The IEEE Member and Geographic Activities program provides members with resources and an overview of the organization, including its culture and mission.

“VoLT strengthened my soft skills and encouraged me to continue to work towards achieving my professional goals,” he says.