Friday Coffee Chats by The Happy 9 to 5

New year, new me - this time for real (or: the ingredients to actually stick to your goals)

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Turn your new year resolutions into reality this year by using The Balance Formula to create your dream work-life balance daily! Find it here.

Are you tired of starting the new year with the best intentions to finally put yourself first, only to realize 3 months in that your old routine has caught up with you and nothing has changed?  

It doesn't have to be that way - and in this coffee chat we will spill the tea on how to finally make new year resolutions work for you!

Key takeaways: 

  • Setting SMART goals will turn your wishes to actionable steps. 
  • Create a plan and track your progress.
  • Remind yourself of the WHY when you loose motivation.

If you loved this episode and are excited to continue joining our Friday Coffee Chats, subscribe to never miss a chat and recommend the podcast to a friend!

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Love,
Tina & Eleni

Support the show

Love,
Tina & Eleni

Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5





The amount of hate like comments and voices like that where people just trash the idea of having New Year's resolutions. I mean, there's so many. So social media is full of it. People are like, oh, but they come.

With a bad reputation because people don't do it right. I mean... Hello, everyone. You're listening to the Happy 9 to 5 podcast where we invite you to join our Friday coffee chats and talk about everything. Work life balance, well-being, confidence and creating a healthy, happy and fulfilling workplace.

We are Eleni and Tina, founders of The Happy 9 to 5, work psychologists, Besties, and hosts of this podcast. So sit back, grab your favorite brew and enjoy.

Hello, everyone. Welcome to the first Friday coffee chat of 2025. We are so happy to be. Yeah, chatting, chatting away, Enjoyed running five as well.

So excited for this year.

Yeah. It's a it's going to be a good one. I tell that every year, but this one is going to be a good one.

It has to be a good one. So what's the vibe for this year?

For me? You know, I've actually like been reflecting on this a lot. You know, I've actually starting my birthday because my birthday is in November and I feel like it kind of, you know, it just kind of blurs into the winter holidays as well. So I actually started the reflection way before, way.

Before, way.

Before. But I think one thing that is actually important for me is my relationship with pressure.

Tell us more.

Whether that is internal pressure, select the pressure that I put on myself, you know, or external pressure, whether that is like fulfilling a certain standard or being in a certain way or. Yeah. And what I realize is that my relationship with pressure comes a lot from fear, you know, where I'm like, there is a lot of pressure because I fear an outcome that I want will not take place or will not happen.

Right. And I'm done with that. Like, I'm actually done with that. And if I'm going to like, I really want to be very aware of how I am experiencing that pressure and whether that is coming from a fear, a place of fear, or whether that is coming from a place of whatever nation of meaning and of purpose. Because this is where I really want to make the cut and stop acting out of fear because then it's just stressful.

And yeah, then it's just like this whole, like pressure that is kind of, you know, choking you almost in that sense. And I'm done with that. So 2025 is going to be a lot about redefining my relationship with pressure.

Because this is such a strong.

Yeah.

Like powerful intention to have.

It took me a while to understand that this is like this needs to change, but I'm here for it.

You know, we live, we learn, you know, it's all a journey. Yeah. What? I want you to grow.

What's the vibe?

The vibe for my 2025 two aspects. But they are very much interrelated.

Mm hmm.

So overall, I would say for me, a work life balance will be the vibe for 2025. Just learning from the mistakes I made over the past few years, but also learning from the things that worked, that I've implemented that worked, and, you know, carrying them into 2025. And something very related to that is also I really want to find back a little bit to myself this year, even more than last year, I think the last two years were very eye opening in many ways.

Yeah. Where I realized somewhere along, you know, the past two years, I realized how. What? There's so many things I used to really enjoy. And if you ask me, Oh, what do you enjoy doing? I will tell you all this, this, this, and this. For example, traveling in my stride and like with traveling, I mean, traveling like also for longer periods of time, like the whole adventurous explorer type of thing, Right?

Not too outdoorsy, but, you know.

Just so like, not just a city break, but like actually taking time to.

So I love experiencing other places, like locals. Mm hmm. And I think three days.

Is not enough.

Will not. Is not enough. Right. So I do think spending, even if it's a city spending like a month. Mm hmm. Is different. You just, you know, get annoyed from a different way. Even if you have to work there, it's like, I don't know. It's like for one month, you have a little bit of a different life. It's, you know, you just you're in a different world, different environment.

Anyway, long story short, I've noticed that you know, I prioritize a lot of work over doing the things that are core me, that are core element. And so I want to I've been working towards, you know, doing more of these. And in 2025, I want to take bigger steps towards.

I love.

Doing the things that are truly me. And it kind of goes hand in hand with the work life balance as well, because, you know, you need to make something. You need to prioritize what is truly important.

And it's like, you know, it's this whole thing with like when you actually try to like, you know, find your way back to yourself to work life balance, for instance, or, you know, for like doing things that you enjoy, you discover things about you that you didn't know where there, you know, it's like, oh.

Oh, okay. Yeah. And in my experience, some of the best choices and best decisions I've ever made was when I was in a state where I was really just me, you know, not doing things as, you know, pressure, pressure, you.

00:06:27:15 - 00:06:27:21
Speaker 2
Know?

00:06:28:01 - 00:06:35:09
Speaker 1
Mm hmm. Because I felt like pressure to doing them or something, but just I was doing the things that are core me.

00:06:35:09 - 00:06:36:05
Speaker 2
That felt right.

00:06:36:06 - 00:06:56:03
Speaker 1
And then you have the best ideas you will ever have, and you will know exactly. Especially when you're. I don't know, maybe at a point in your life where you have to make a decision or you have to make a choice and you don't know what the right thing is because you know you might be, but will it be the right choice?

00:06:56:05 - 00:07:06:10
Speaker 1
What if it is the wrong decision? But when you are in a say where you know you can really be you and you can think clearly, you will know. Your gut feeling will know.

00:07:06:12 - 00:07:18:10
Speaker 2
Definitely. I love that this is so inspirational. It actually ties very well with I mean, bit of a dumb moment. Of course, we're going to talk about your resolutions this episode.

00:07:18:11 - 00:07:23:05
Speaker 1
I mean, it's the 3rd of January. Yes. We have to talk about how.

00:07:23:05 - 00:07:53:14
Speaker 2
To talk about New Year's resolutions, because every year, you know, we make these grand promises to ourselves that, you know, we're going to do certain things and they're going to, you know, be amazing and we're going to be a new version of ourselves. And starting January 1st, we're going to do all of this stuff, whether it's like, I don't know, like the first thing that comes to mind is like, you know, when I used to be a teenager and everything was about dieting, starting a diet on January 1st, it's such a.

00:07:53:16 - 00:07:55:09
Speaker 1
Stupid idea on a monday or.

00:07:55:09 - 00:08:20:19
Speaker 2
On a monday. Yeah, exactly. And it was this whole, like grandiose change that we promise ourselves only to kind of find ourselves being like Earth by February and just going back to our old ways, going back to our old routines and actually maybe even feeling guilty and overwhelmed for the fact that we promised ourselves something, but it didn't work out.

00:08:21:00 - 00:08:27:08
Speaker 2
And then we kind of like, yeah, better ourselves down for not sticking to certain things.

00:08:27:08 - 00:08:53:13
Speaker 1
And this is such a common experience. So yeah, I mean, New Year's resolutions, I feel like there are two types of people. The one type sets them every year. They absolutely love them, even though a lot of the times they find themselves a month or two later. Just yeah, having completely forgotten about the intentions they set for themselves.

00:08:53:15 - 00:09:05:22
Speaker 1
And then you have the other group and I guess these are probably the people who have tried New Year's resolutions and just kind of gave up, you know, they so it doesn't work and they're like, Why? Why would I do this?

00:09:05:22 - 00:09:07:16
Speaker 2
Why should we do this rate?

00:09:07:19 - 00:09:10:00
Speaker 1
Why bother? And they.

00:09:10:00 - 00:09:10:17
Speaker 2
Hate it.

00:09:10:19 - 00:09:26:09
Speaker 1
Yeah, the amount of hate like comments and voices like that where people just trash the idea of having New Year resolutions. I mean, so many. So social media is full of it. People are like, Oh.

00:09:26:11 - 00:09:50:10
Speaker 2
But they come with a bad reputation because people don't do it right. I mean, when you think about like we just started this episode, right, with like, oh yeah, these people, like, they make such big promises to themselves. And the way of like traditionally thinking about resolutions is literally like very vague goals, you know, very without any clear plan.

00:09:50:12 - 00:09:52:07
Speaker 2
Just yeah.

00:09:52:08 - 00:09:57:05
Speaker 1
It's also massive goals. It's like, you know, the whole new year, New me.

00:09:57:07 - 00:09:58:01
Speaker 2
Yeah.

00:09:58:03 - 00:10:07:22
Speaker 1
I'm not saying it's not possible, but it's unlikely that, you know, starting 2025, you will be a completely different person than you were in 20.

00:10:07:22 - 00:10:28:05
Speaker 2
20 because there's too many things happening at the same time. And I mean, in all of our episodes on Habits, actually, we talk about this because our brain doesn't like change. Our brains are there to help you survive with the things that you have learned and worked. That's it. And when you tell your brain, oh, you know what?

00:10:28:07 - 00:10:33:08
Speaker 2
Starting tomorrow, just because it's a new year, I'm going to be a different person. You know.

00:10:33:10 - 00:10:57:00
Speaker 1
That's not going to happen. Yeah, that's not how it works. But at the same time, the reality is that, you know, we've just had the holiday season, celebrated the new year, and a lot of us are feeling very motivated and very inspired to make a change and have intentions for, you know, the new year and implement them.

00:10:57:02 - 00:10:57:19
Speaker 2
Exactly.

00:10:57:19 - 00:11:38:11
Speaker 1
And so it is such a good kind of reset moment to reset our routines, reset our habits, reset our goals, and really think about how to make it happen. And at the end of the day, there are many different things that you can, you know, implement to really make sure that you set goals, New Year resolutions, goals the right way so that you know, often in December you will look back and you will think, Wow, I've made such progress and I've actually stuck with my New Year's resolution in the long term.

00:11:38:11 - 00:11:39:12
Speaker 1
Can you imagine you will see.

00:11:39:12 - 00:11:40:24
Speaker 2
Progress, like.

00:11:41:00 - 00:11:41:12
Speaker 1
All I can.

00:11:41:13 - 00:12:07:24
Speaker 2
Say, you know, like when you actually see it's been a year. Mm hmm. And I've done it. Yeah. It's a moment of, like, huge pride. Yeah, But, yeah, basically in this episode, we're really going to talk about sustainable changes and how you can make sustainable changes this year in 2025, so that you don't end up feeling guilty or overwhelmed for giving up on your resolutions and even setting the right resolutions as well.

00:12:08:01 - 00:12:15:02
Speaker 2
And also how to make sure that you are sticking to those resolutions daily, especially when it comes to your work life balance.

00:12:15:03 - 00:12:46:06
Speaker 1
Absolutely. And it really starts with the goals themselves. So the very first important thing to keep in mind is that when you formulate your goals for 2025, it is important to use smart goals and focus also on habits rather than outcomes. So let's unpack this step by step. So smart goals are goals that are specific, measurable, attainable, relevant to you, and time bound.

00:12:46:08 - 00:12:57:15
Speaker 2
So let's explain what all of those means, because it is kind of I remember first seeing the Smart Goals framework in undergrad, and I know that there are smart goals. I always forget what the letters mean.

00:12:57:20 - 00:13:01:11
Speaker 1
Yeah. So you had to double check before recording.

00:13:01:11 - 00:13:25:12
Speaker 2
Basically, the first thing of a goal is for it to be specific. So for instance, if you tell yourself, I want better work life balance, what does that mean? Yeah, you know, like if you can't boil it down, you know, to actually a very specific actionable thing that you can do, then it's not a smart goal.

00:13:25:14 - 00:13:40:10
Speaker 1
Absolutely. It needs to, as you said, it needs to go down like anything to be an action step. The second one is it needs to be measurable. So the goal that you said, you need to be able to know whether you achieve this goal or whether you didn't achieve this.

00:13:40:10 - 00:13:42:09
Speaker 2
Goal, you need to be able to track it, actually.

00:13:42:09 - 00:14:02:18
Speaker 1
Exactly. So, for example, let's just take a random habit, right? I want to drink more water. Yeah. How do I know if I've drank more water? So there needs to be you need to set up a way where you can say, Oh, I would like to drink, let's say one and a half, two liter, let's say two liters of water every day.

00:14:02:20 - 00:14:17:17
Speaker 1
There needs to be a way where you can actually know how much you're drinking per day. This can be done using a specific cup. I mean, soak up. I know since I've been using salt up, I know how much. But, you know, just think about ways on how to make it actually measurable.

00:14:17:17 - 00:14:41:16
Speaker 2
Exactly. The third thing is to make it achievable. And this ties back to this whole feeling of overwhelm when we try to change too much at the same time. Because in order for a goal to really be, you know, in line with what you can do, it needs to be achievable. So, for instance, I don't know why, like I get back this whole idea of dieting.

00:14:41:18 - 00:15:02:08
Speaker 2
So for instance, if you want to lose, let's say, ten kilos in a month, that's probably not going to happen. Like realistically because it's just too short of a time frame. So therefore the goals need to be achievable in the sense that they need to be realistically implementable in your daily life.

00:15:02:10 - 00:15:25:19
Speaker 1
And maybe also in the context of work life balance or work in general. For example, it might be unrealistic to set the goal to never, ever, not once, work overtime. Yeah, for many of us this may just not be realistic. You can set a goal though, that says, for example, most of the days in the month I will not work overtime.

00:15:25:21 - 00:15:35:13
Speaker 1
This is just an example. I'm not saying this is the right amount of overtime or not, but it's just an example to allow yourself some leeway to really make your goal realistic.

00:15:35:14 - 00:15:42:24
Speaker 2
Exactly. And not be yourself down for maybe not achieving it. You know, in the very strict definition that you have provided it.

00:15:42:24 - 00:15:45:12
Speaker 1
Yeah, that would be such a motivator.

00:15:45:13 - 00:16:09:21
Speaker 2
Exactly. Exactly. The force. So the ah of the smart goals is about relevance and it really ties back to why are you doing it anyway? Why is this goal important to you? And yeah, it's basically like, you know, going back to what I want to work a better work life balance. Why? Yeah, Why do you want a better work life balance or I want better boundaries at work.

00:16:09:24 - 00:16:22:11
Speaker 2
Why do you want better boundaries at work? How is that relevant to you? And if you can really pinpoint the why behind your goal, then that can really motivate you to stick to it as well.

00:16:22:16 - 00:16:48:06
Speaker 1
But it's also a great way to filtering out goals that maybe you think you need to have, but maybe they're not so important to you. So why bother in the first place? Exactly. And the T in the smart goals stands for Time Bound. So set. I don't want to say deadline, but like set a date until when you would like to have it done and just make it really specific in this way as well.

00:16:48:06 - 00:16:50:05
Speaker 1
Right. Set a time.

00:16:50:07 - 00:17:17:08
Speaker 2
Yeah. Conference sense. If you're actually focusing on habits, when you create your resolutions or your goals, you can really, really time bound them basically in the sense of for instance, instead of telling yourself, I want better boundaries at work, you can set a goal to stop checking emails after 6 p.m.. This is specific, this is attainable, this is relevant to you because it will help you create more boundaries.

00:17:17:10 - 00:17:30:20
Speaker 2
And it is also time bound because you know that there is a time frame that you know what kind of serve as a cue for when you need to stop working in order to achieve the goal of like a better work life balance.

00:17:30:23 - 00:17:56:14
Speaker 1
Absolutely. And overall, it is more helpful to focus on setting goals for habits or certain behaviors rather than outcomes, because outcomes such as I want to feel happier, I want to feel more productive, I want to feel or I want to have better work life balance. These are all outcomes and you will achieve them. But the question is, these are not goals themselves.

00:17:56:14 - 00:18:12:08
Speaker 1
You need to think about what do I need to do to get there? And this what you need to do will become the habit that should be your New Year's resolution or, you know, New Year's intention and goal, because this is something that is smart.

00:18:12:13 - 00:18:41:08
Speaker 2
Yeah, for sure. Which actually ties very well to our second point to kind of focus more on that momentum rather than the big steps. So basically what we mean here is that you're kind of like, you know, a car that accelerates. So you start small and instead of like overhauling your entire routine in January, you focus on one small thing that you can do sustainably and you build momentum from there.

00:18:41:10 - 00:19:15:10
Speaker 2
So you basically start with one habit, then you incorporate another one and another one and then another one. And then you can really kind of see how slowly but sustainably you are creating this new version of me in that sense. And I think that actually works super well here, is to use that if then planning method. This is something that in research it is called implementation intentions and it has been found to help people set strong habits and stick to them like creates habits that actually stick.

00:19:15:12 - 00:19:36:22
Speaker 2
And what we mean by that, if then planning method is to really kind of give your brain a cue and a behavior, for instance, if it's 5:30 p.m., I will write down my top three priorities for tomorrow and close my laptop. So whenever you're going to see the cue that it's 530 in the evening, you're going to take an action.

00:19:36:24 - 00:19:51:00
Speaker 2
And this habit is going to be repeated more and more and more and more until it actually becomes automatic. So then you can ensure that you are sticking to your boundaries. You are creating your work life balance every day.

00:19:51:02 - 00:20:23:06
Speaker 1
So we've talked about how to set the goals in a way that, you know, you will be more likely to achieve them. And we've talked about really this starting small and building momentum. This is all great, but what you need next is a plan. And what we mean with having a plan is allocating time for your goal in your daily or weekly routine, because the reality is if you want to change something, it means that it is not part of your routine yet.

00:20:23:08 - 00:20:23:22
Speaker 2
Yeah.

00:20:23:24 - 00:20:48:15
Speaker 1
But it will not just magically appear become time of your routine because you're very used to what you've been doing so far. So if you want to change something, it really helps to take what you figure out. You know your goal is and you what the implementation intentions are and make it really easy for you by finding the time where you want to implement it in your routine.

00:20:48:15 - 00:20:55:12
Speaker 1
How can you make sure that this new chain, this new thing becomes part of your existing routine?

00:20:55:14 - 00:21:12:12
Speaker 2
Exactly. And it really, really ties well to this whole idea not only of a goal being measurable because you can actually, if you like, for instance, put it in your calendar, you can measure it. You can measure how many times have actually done it and how many times you had to delete it from your calendar because it didn't work, for instance.

00:21:12:12 - 00:21:32:14
Speaker 2
Right. But it's also it also gives you an idea whether certain things are achievable or not, you know, because you can have then an overview of your entire day and you can really see, okay, here I can put like I have some bandwidth to put my work life balance in. Maybe, you know, let's say for like a lunch break that is not at your desk.

00:21:32:16 - 00:21:34:15
Speaker 1
Yeah.

00:21:34:17 - 00:21:38:16
Speaker 2
So it really, really ties well with actually making sustainable changes.

00:21:38:16 - 00:21:51:13
Speaker 1
Every day is really this big difference between moving from ideas and thoughts and intentions into, okay, how do I actually make it happen? Yeah. The next step then is also to track your progress.

00:21:51:13 - 00:21:54:06
Speaker 2
And that's what I'm going to be honest here.

00:21:54:08 - 00:22:15:03
Speaker 1
I think this is probably one of the things that typically went very wrong with my New Year's resolution. I completely forgot about them after a while and I wasn't tracking them. And then I was like, Who cares? I don't even know how how often, you know, I worked out or I did it and, you know, it was a mess.

00:22:15:05 - 00:22:45:03
Speaker 1
So setting up a way to track your progress on your goals for this year and the new habits that you want to implement in your routine from the start can really, really help to motivate you, but also see maybe where there is room for tweaking and optimizing, you know, how you can implement these new habits or these goals in your existing routine.

00:22:45:07 - 00:23:10:06
Speaker 2
For instance, you know, if you have let's say if you want to create the habit of not checking emails after 6 p.m. and you say like, let's say you tell yourself you want to do that daily and then you can actually track whether you did it on that day or not. You can also see whether that is realistic for you, whatever, like maybe in your job, maybe you need to tweak it to 7 p.m..

00:23:10:08 - 00:23:20:23
Speaker 2
That could be the case, right? So you really need to the whole point of tracking your progress is to help you understand where you can make small changes that are going to take a closer to your goal.

00:23:21:00 - 00:23:38:06
Speaker 1
Absolutely. And habit trackers to visualize your progress there. So I'm trying for also what I find very helpful a lot of the times is to take at the end of the week, take some time and reflect on how the week like a.

00:23:38:06 - 00:23:39:03
Speaker 2
Reset.

00:23:39:03 - 00:24:01:00
Speaker 1
Like a weekly check in. Yeah. And this feeds into, you know, my new intentions for the upcoming week as well. So it takes it is great sometimes to just take a moment either on a Friday or like on a Saturday or on the Sunday or something and just do a weekly check in. How has your week been? How has it been going?

00:24:01:02 - 00:24:05:19
Speaker 1
What went well? What you know, do I want to focus on the next week?

00:24:05:21 - 00:24:32:03
Speaker 2
Exactly. We tend to dedicate so much time to other people and we kind of forget that sometimes we only need 10 minutes to check in with with our own selves. Yeah. And to give ourselves that space for reflection, for understanding, and even for empathy, you know? Yeah. Actually that goes very well with the next point, which kind of ties back to Why are you doing what you're doing.

00:24:32:05 - 00:24:37:18
Speaker 1
Yeah. What we also talked about, you know, the smart goals, the are.

00:24:37:20 - 00:25:08:14
Speaker 2
And relevance is why, you know, like for example the weekly check ins can really, really help you understand whether you're getting closer to your why, whether you're getting like whether you know, the purpose of why you're doing certain things, of why certain goals are in place is yeah, if you're on track to doing that or not, but also to set yourself up for success and remind yourself why you even chose that goal in the first place.

00:25:08:16 - 00:25:23:07
Speaker 1
Honestly, I can promise you in the moments where you feel zero motivation and you're like, Why would I do this now? And I'm tired. And yeah, you know, I don't want to or, Oh.

00:25:23:09 - 00:25:25:15
Speaker 2
And things I'd written down somewhere.

00:25:25:20 - 00:25:55:13
Speaker 1
Like that and go back and read through your why that, you know let's say New year inspiration you wrote down you know early in January it will give you the kick it will give you the boost, the motivation boost that you need, and it will make it much easier for you to go through this difficult time of, you know, trying to implement the habits and new habits and you.

00:25:55:14 - 00:25:56:15
Speaker 2
Definitely.

00:25:56:17 - 00:26:34:01
Speaker 1
In your routine. So you guys, these are some strategies that you can use to really make sure that, you know, if you're planning 20, 25 to be your work life balance a year and if your new solution is to, you know, improve your work life balance in 2025. Yeah, these are some strategies that you can use, but also, let's be honest here, we kind of know what you're thinking at the same time, because it might sound great in theory of like, you can do this, you can do that, you can do that.

00:26:34:07 - 00:27:14:20
Speaker 1
But especially when it comes to work life balance, it is sometimes very easy to kind of lose track and lose sight of your goals because you are within this always on culture. Yep, we are all surrounded by a culture that doesn't necessarily promote or facilitate a work life balance. So how can you actually make it work, right? Like what are the tools that you need to even in this always on culture, make it work that you can prioritize your work life balance and 2025 and we're saying this because here's the thing.

00:27:14:22 - 00:27:44:12
Speaker 1
We've been experiencing very similar things. Yeah, work life balance is a journey and we've been trying to find our own system to make it work. Like if I just think about me personally, I have multiple projects that I'm juggling. I have the business, the having 9 to 5. We do quite a lot. We do content creation, we do podcast, we have a newsletter, we do workshops, we have so much going on.

00:27:44:14 - 00:27:58:09
Speaker 1
And sometimes it's very difficult for, you know, sometimes this takes a little bit over and then I notice I have to be super duper intentional about work life balance, for sure.

00:27:58:09 - 00:28:22:02
Speaker 2
For sure. No, I completely relate to this. Like thinking about it. You know, there's a lot of projects that need to be juggled at the same time. But there's also, yeah, almost like this pressure to at the same time be great in your job and at the same time be great in your personal life and manage self care and all of that and have hobbies and do things that you like and also have time for everything that you are.

00:28:22:04 - 00:28:57:07
Speaker 2
Yeah. Telling yourself that you need to do and really having like a formula in which you, as you said, like being super intentional about, okay, what do I do, how do I manage my tasks so that, you know, they are prioritized in a way that allows me to also even like getting back to the resolution of finishing work at 6 p.m. or at 5 p.m. How do you prioritize tasks that allow you to actually stick to that resolution, for instance, and then have, you know, the space to engage in self-care intentionally?

00:28:57:09 - 00:29:34:05
Speaker 1
Absolutely. And the conclusion from this because both Yeah, Tina and I mean, we've both have been working on this for a very long time. And we noticed that to make it work, you need a very clear system, a very clear formula that works for you, and it's something that you need to use daily. It's a system that you need to use daily because it really comes down to what you do every day that will determine overall whether you have a work life balance that you are happy with.

00:29:34:06 - 00:30:04:18
Speaker 2
Exactly. Work life balance and something that kind of needs to be done every day is like the habit that we were talking about. You know, like work life balance is not is not an outcome. Work life balance is a habit. And this is exactly why we created the balance formula, because we actually saw also for our content and chatting to you guys and the community that people need more than just advice is they actually need a structured way that helps them, you know, build this work life balance on the daily.

00:30:04:23 - 00:30:32:19
Speaker 1
Yeah, you can really think so the the balance formula, you can actually really think of it as having a personal work life balance. Coach Our formula doesn't just tell you to switch off. This is the thing. Telling someone is love is going to it's not going to work like that. Right. But rather the balanced formula really enables you to stay on top of your daily tasks and responsibilities, but also to guide you through your goal setting.

00:30:32:19 - 00:31:05:02
Speaker 1
And it provides a space for reflecting and tracking progress of your work life balance goals daily and becoming the best version of yourself. And as we said, we have built this during the past year, year and a half. We have been using it ourselves for just as long. Since we've been building it. We've been, you know, making sure that it really is something that is there to help you build and create your work life balance on the daily.

00:31:05:04 - 00:31:35:00
Speaker 2
And the components of this formula. Like when we really thought about this, when we really created it and what actually helped us stick to our work life balance is, first of all, a very scientific approach to task management. If you know, our content also is a lot about productivity as well. And in this formula we actually put all of those tips that are backed by science into an actual system that works into a task manager that actually works, but also allow you to have this moment of a weekly check in.

00:31:35:00 - 00:31:58:22
Speaker 2
So we have a designated component, let's say, of the balance formula where we where you can check in with your self and self code yourself into creating a better work life balance for you on the daily. And at the same time, we talked a lot about tracking as well and these moments of pride when you actually see how much you've done and how much you've actually achieved.

00:31:58:22 - 00:32:23:02
Speaker 2
So we made sure to also include a dedicated space for tracking your achievements, whether they are professional ones or personal ones, because we really do value the holistic approach to our lives that you are. You're not just your work, you're not just your work achievements. You are actually so much more than that. And these deserve to be celebrated.

00:32:23:04 - 00:32:41:06
Speaker 2
But of course, we could not not create a database of personal growth resources. So that is also definitely included in the balanced formula with all the tips and tricks that helped us create a work life balance that we are actually proud of.

00:32:41:08 - 00:33:09:12
Speaker 1
So you guys, this really is the product for you. If your goal in 2025 is to have a better work life balance, improve your productivity and intentionally design your daily life, really putting in thought, you know, how do I want my daily life and my life in general to look like? And also, if you know, you really want to reach goals this year that are authentic to you.

00:33:09:16 - 00:33:33:11
Speaker 2
Yeah, for sure. Because you not like thinking about it at the end of the day, creating a healthy work life balance is not just about working less. And we've talked about it, right? It's about taking back your power and actually live a life where you prioritize yourself, your health, your values, your needs over, you know, external pressure. Whatever your relationship with pressure is.

00:33:33:13 - 00:33:38:06
Speaker 2
And this whole idea that you always need to be on and you always need to be productive.

00:33:38:08 - 00:34:12:08
Speaker 1
Absolutely. So you guys, before we wrap up for today, remember that lasting change isn't about dramatic transformations that happen all at once. It really is about consistent, small steps in the right direction that are sustainably sustainable to keep up. And yeah, if you're ready to make 2025 the year you finally achieve that work life balance you've always wanted and you've dreamed of, head over to our website and check out the balance formula.

00:34:12:08 - 00:34:27:22
Speaker 1
It's available starting today actually, and you can find the link to the website in the show notes. So have an amazing 2025 and.

00:34:27:24 - 00:34:31:15
Speaker 2
We're looking forward to more Friday coffee chats this year as well.

00:34:31:15 - 00:34:36:08
Speaker 1
See next week. Bye. Thank you for joining our coffee chat today.

00:34:36:09 - 00:34:46:02
Speaker 2
If you want daily exclusive tips on how to find work life balance, improve your well-being and become more confident, make sure to join our community on Instagram, tik-tok and YouTube.

00:34:46:03 - 00:34:50:04
Speaker 1
All details are linked in the show notes.