Improving work-life balance: Do it for the DRAMMA.
KEY POINTS
- Balance work and life by combining detachment and psychological need fulfillment for better well-being.
- Full detachment, over simply relaxing, is crucial to prevent burnout.
- If you have limited capacity, focus most on detaching, building meaning, and creating social connections.
The quest for work-life balance is a common pursuit in today’s fast-paced world. Many of us strive to find harmony between our professional responsibilities and personal lives. However, conflicts and spillover become inevitable as we allow work and life to interplay. New research has found a solution.
Previously, I’ve discussed meeting your needs at work and how you can shape your job in a way to find meaning and purpose. I’ve also spoken about how, when work becomes overwhelming, the best option is to detach. Finally, I’ve discussed how making changes at work or at home can have positive spillover for the other.
Unsurprisingly and excitingly, new research suggests all three of these ideas combined are the best for your well-being. That is, to feel satisfied with work and lessen burnout, meeting your needs and detaching from work is your best bet.
Introducing DRAMMA: A Holistic Approach
DRAMMA stands for detachment, relaxation, autonomy, mastery, meaning, and affiliation. This model shows the importance of balancing your recovery efforts (detachment and relaxation) with the fulfillment of psychological needs (autonomy, mastery, meaning, and affiliation). Below are definitions and practical tips on how to make changes.
Detachment
Ensuring that work-related thoughts do not intrude into off-job time. This includes mentally and physically distancing yourself from work tasks and responsibilities once the workday ends.
- Organize work to avoid bringing work-related thoughts home.
- Arrange tasks to create a clear boundary between work and personal time.
- Switch off work devices and notifications during off-job hours.
Relaxation
Planning work so that you can experience mental and physical relaxation during your time off. This involves creating opportunities for stress relief and rest.
- Plan work schedules that allow time for physical and mental relaxation.
- Incorporate stress-relief activities into daily routines.
- Ensure sufficient rest and downtime away from work tasks.
Autonomy
Organizing work to have a sense of control and the ability to make decisions independently. This means ensuring that the tasks and responsibilities align with one’s personal goals and desires.
- Design work tasks that allow for personal decision-making.
- Take control in aligning job responsibilities with personal interests and values.
- Seek opportunities to shape work processes and outcomes.
Mastery
Engaging in work that allows for skill development, knowledge expansion, and the application of your abilities. This fosters a sense of proficiency and competence.
- Engage in continuous learning and skill development.
- Apply new knowledge and skills to work tasks.
- Pursue challenging projects that expand expertise.
Meaning
Finding a sense of purpose in work by aligning tasks with personal values and goals. This makes work feel more significant and fulfilling.
- Align work tasks with personal values and long-term goals.
- Seek projects that provide a sense of purpose and impact.
- Reflect on the significance of work in a broader context.
Affiliation
Building strong connections with colleagues and feeling a sense of belonging within the workplace. This involves creating a supportive and collaborative work environment.
- Build and maintain positive relationships with colleagues.
- Create a sense of community and support within the workplace.
- Foster an inclusive and collaborative work environment.
The Impact of Job Crafting
All of these components are important, but if you need to focus your efforts, focus on detachment, meaning, and affiliation. Making goals that focus on what you want to achieve rather than what you want to avoid is almost more impactful to your well-being. That is, focus more on the positive than the negative. An exercise to help you get started can be found here. Remember, simply relaxing after work doesn’t help reduce burnout, but full detachment does. This distinction underscores the importance of mentally switching off from work and not only helps you at home, but helps you be a better employee when you return to work.
In summary, achieving a balanced work-life integration involves more than just managing tasks and time. By addressing both recovery efforts and psychological needs through DRAMMA, you can enhance your job satisfaction, engagement, and overall well-being, leading to a more fulfilling professional and personal life.
References
Tušl, M., Bauer, G. F., Kujanpää, M., Toyama, H., Shimazu, A., & de Bloom, J. (2024). Needs-based job crafting: Validation of a new scale based on psychological needs. Journal of Occupational Health Psychology, 29(2), 57.
Newman, D. B., Tay, L., & Diener, E. (2014). Leisure and subjective well-being: A model of psychological mechanisms as mediating factors. Journal of happiness studies, 15, 555-578.