Is achieving balance in life one of your goals? For example, you might be trying to find a balance between work and play or between alone time and social time. In Sweden, there is a way of life that puts an emphasis on finding balance in all aspects of life. It’s a concept called lagom.
Lagom in the Swedish language literally means not too much, not too little, the right amount, and is a philosophy that aims to balance, in every area and juncture of everyday life. Lagom is the secret that explains a lifestyle based on social awareness, moderation and sustainability.
Benefits of Lagom
Lagom is about balance in all aspects of life, including in your relationships with others and the environment. It’s also about finding balance within. To have balance means you have time to do what you enjoy and what makes you feel fulfilled. That can include spending time with family and friends, working, volunteering, exercising, relaxing, and participating in hobbies.
The balance that lagom promotes is beneficial to your wellness. That’s because balance is a key part of wellness. Wellness is the feeling that different aspects of your life—such as the emotional, physical, work, or social aspects—are solid.
The balance that comes from lagom can be especially beneficial during stressful times when habits and routines can help you regain a sense of control. By evaluating the balance in your life during these hard times, you can focus on yourself and the role you have in the different aspects of your life.
Sweden—the country from which the term lagom originates and that is believed to practice the lifestyle—has been ranked the seventh-happiest country out of the 156 countries included in the annual World Happiness Report. In part, the ranking had to do with measurements like the positive and negative emotions of the country’s citizens. However, you don’t have to live in Sweden to adopt lagom, though. Lagom is a mindset that anyone can practice.
Ways to Practice Lagom
Lagom doesn’t have a specific set of rules. Your approach to lagom may not be the same as someone else’s. And that’s because a balanced life can look different to each person since everyone has different wants and needs.
Everyone can develop their own daily habits to maintain lagom. Here are some ways you might be able to achieve your personal lagom.
Take a Break
In Sweden, there is a traditional daily ritual called fika. It’s a time during the day when you have a coffee and snack break with colleagues or friends. Research from over the past 30 years shows that taking breaks from work can improve not only your mental and physical well-being but also your work performance.
Even a break of less than one minute can have positive effects. If you’re staring at a screen or focusing on anything for a while, your eyes can get strained. That’s why it’s recommended that you give your eyes a break through the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds.
Try to Have Some Sort of Work-Life Balance
If it’s possible, sometimes it’s good to step away from work altogether from time to time. A study showed that even a short, four-night vacation can have positive effects on aspects like well-being, fatigue, sleep, and perceived stress.
Whether it’s going on a vacation or not working as many hours as usual, achieving a work-life balance has been associated with greater job and life satisfaction, as well as fewer symptoms of depression and anxiety.
Striking the balance might be difficult at times. It’s a type of balance that often needs work in creating and keeping. To do that, it’s important to figure out what’s important to you and see how those personal values fit into your career and personal goals.
Practice Active Listening
A conversation should be a balanced, two-way street. A way to make that happen is to engage in active listening. To show you are listening to whoever is talking, you would give verbal and non-verbal cues, such as asking questions, repeating back what was said, or making facial expressions to match the emotion of what the person said.
Active listening behaviour can build positive relationships. When you yourself are in a conversation with an active listener, you likely feel heard, understood, and as though what you say is valued.
Balance Positive and Negative Emotions
One way to improve mental health is to have a positive outlook. That doesn’t mean you’ll never feel negative emotions; those are natural and can actually help you get through tough situations. What you don’t want to do is be consumed by negative emotions. So having a positive outlook is to find a balance between positive and negative emotions.
Try to hold on to the positive emotions that you have and, when possible, take a break from negative news or ask for help when you feel overwhelmed by negative emotions.
Exercise, but Make Sure to Rest
Exercise can provide many benefits, including better sleep, reduced stress, and disease management.
To get the activity you need and want but to avoid over-exercising, listen to your body. That means getting the rest you need. Rest is an important part of training because it lets your body recover for your next workout.
Give and Receive
Getting help when you need it or receiving a gift can feel nice, but research shows that the giver themselves can benefit from the action of giving.
One study made in 2017 found that both giving and receiving social support—a feeling that others love, care for, and value you—is associated with a decrease in negative emotions. However, when looking at brain scans, the researchers determined that only giving was associated with less stress-related activity and more reward-related activity in the brain.
There are many ways to achieve Lagom – that feeling of having or giving “just the right amount.” Because everyone has different wants and needs in life, everyone’s approach to lagom will be different. Striving for your own interpretation of lagom can lead to physical and mental health benefits.