Trainer should cover key topics to help participants achieve work-life balance, including: 1. Introducing concepts like the wheel of life and time matrix to help participants analyze how they spend their time across different life facets and the importance of balance. 2. Discussing stress management techniques like identifying signs of stress, leading a balanced lifestyle, and participating in relaxation activities. 3. Emphasizing the importance of a healthy mind and body through practices like switching hands, regular exercise, and continuing to learn. 4. Guiding a discussion on changing attitudes towards household and work responsibilities by setting boundaries, asking for help, and being open to new perspectives.

1. Managing Business Chores &
Household Chores
(Work Life Balance)
A Trainers Guide with training materials
Jayadeva de Silva

2. Aboutthis guide
This Training Guide is for trainers who are expected to conduct trainings on the given topic.Trainers
Guide refer to the
Methodologies
Training materials
Trainers Notes
It is important to remember that the Approach, Methods and Materials would vary depending the availability
of facilities in a given location. This programme is designed as a full day programme with a half day follow
up session to be conducted after one month.
Trainers should do the exercises and tests included in the programme materials beforehand and familiarize
with those tools. It is good idea to measure the time taken for such activities
The Trainers Preparation (Theoretical foundation)
This training programme has been conceptualized and designed based on Principles of Adult Learning
Principles of Adult Learning
Adults are autonomous and self-directed. ...
Adults have accumulates a foundation of life experiences and knowledge. ...
Adults are goal-oriented. ...
Adults are relevancy-oriented. ...
Adults are practical. ...
Adults, as with all learners, must be shown respect.
Multi sensory Learning -VAK
Experiential Learning
The Visual-Auditory-Kinaesthetic (VAK) learning styles model provides a simple way to explain and
understand learning styles. The VAK learning Style uses the three main sensory receivers (Vision,
Auditory, and Kinaesthetic) as we cannot exactly determine a person's dominating or preferred learning
style.
Experiential learning is the process of learning through experience, and is more specifically defined as
"learning through reflection on doing". Hands-on learning can be a form of experiential learning, but does
not necessarily involve students reflecting on their product.
Trainers can facilitate different types oflearning: ▼ Learning about subject matter − ▼ Learning about the
relationship between the subject matter and real life − ▼ Learning how to apply knowledge acquired

3. Group discussions play a major role in an interactive training programme. To lead group discussions
effectively, facilitators will need various facilitation skills. YOU should know how to deal with different types
of participants and uncomfortable discussions.
Training Evaluation
The four levels are
Reaction,(to the training session)
Learning,(consequent to the sessions
Behaviour, (as a result of the training interventions and
Results /Outcome (For the stakeholders
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Session1
Inauguration
Check whether the training location is appropriate with seating arrangements
Check the performance of the audio equipment
Ready with the agenda and training materials
In the registration table provide a data collection form
Include in data collection form
Name of the entrepreneur
Whether the business is registered and if so where (PS, DS Company registrar etc.)
Initial investment and sources of initial investment
Gender of employees
Use of business development services
Training
Participation in trade fairs
Marketing – advertising activities
Use of financial services (insurance, factoring)
Considering the time factor …..
Welcome the Key Persons and participants for the program
Invite the guests for oil lamp
Invite the Chief Guest for a brief speech
Deliver the vote of thanks
Pre test (few oral questions)
Ex-
1What are the benefits of a balanced life?
Expected answers:
Benefits of a balanced life are:
A Balanced Lifestyle Improve Health.

4. Engage More Fully in Family and Social Life with a Balanced Lifestyle.
Avoid Stress, Mental Exhaustion and Burnout with a Balanced Lifestyle.
Manage Time for a Truly Balanced Life.
A Balanced Lifestyle Keep You Motivated.
2 What is work?
It is something we do for others
What is the purpose of life (Personal mission)? To serve others
3 Compare work with Play? Objective of this is to emphasise Work is hard! Play is simple. Play is fun
Work? (can be made fun)
4 Can we work like we play? YES. Following are the similarities of play and work
Have a winning attitude
Have goals as in play
Enjoy it
Have team work like in play
Session 2
Wheel of life (Facets/Dimensions of life)
The Wheel of Life is a simple butpowerful tool that helps you visualize all the important areas of your life at
once. It is often used by life coaches and career coaches to give their clients a "bird's eye" view of their
lives.
By looking at a visual representation of all the areas of your life at once, the wheel helps you to better
understand which of your life areas are flourishing and which ones need the most work.

5. In the powerpoint presentation given you will see this chart
Participants should be provided with a copy of this or ask them to draw one like this in a piece of paper
Then they should be asked to evaluate their life on the various dimensions on a scale of1-10 by marking a
(X) at the relevant points
After they complete that stage they should be asked to connect the (X)s as shown in the next diagram
your wheel of life will look like the one shown above
It needs to be balanced ,other wise journey of life would be difficult
So they have to pay attention to all the dimensions/facets of life to make it balanced
Idea of balancing is illustrated in another way in the next slide of the given powerpoint presentation.If no
facilities are available then the trainer could draw this on white/black board
It is important to give participants time needed to think of their lives critically when doinf this exercise

6. Session3
Life vs Time Management
Trainer must educate the participants on the following concepts gradually
Life is our time
Our time is our life
Time cannot managed
Life can be managed and should be managed
Discussion Guidelines
Every now and again, we hear the question, ‘What is the meaning of life?’ or ‘What is the purpose of life?’
or ‘Why are we born?’. In most cases, we have our own agenda on what our purpose in life is. However
from a broader perspective, there are two generic reasons why we are born. These reasons define the
purpose of our lives at the most basic level. They are:
To complete the give-and take account we have with various people.
To make spiritual progress
Most of us experience Guilty feelings most of the time
Feeling guilty Why ? Because we failed to do certain things in our life
A typical day of your LIFE-(exercise)
Do this exercise with the participants: Ask them to-
Think of what they do in an average day

7. Ask them to write down
Things they do
When you do
How long do you spend on each task?
List out the way you spend your yesterday for an example
Time(from – to) ...............What you did .....how much time was spent
Use a table like the one shown in the powerpoint presentation
Or you can draw a table on the board as follows
:
Time started Time finished Task Time taken in
minuted
Remarks
Then let them analyze how the time is spent on a typical day ( pie chart)
Then come to life management concept
What is your Vision (the ability to think about or plan the future with imagination or wisdom.)
What is your Mission (your purpose of life)
What are your Values (Personal values are the general expression of what is most important for you.
A value expresses the worth ofsomething, and in this case what you categorically like and dislike. So they
are like categories for all your preferences in life. ... Personal values are generally operating in the
background.
Now you can introduce the concept of “Time Matrix” as shown below

8. Participants should be guided to analyze their time expenditure using the above matrix
Importance of tasks have to be decided based on your vision ,Mission and personal values
Human needs and balancing of your life
Now you can introduce the Concept of Need Hierarchy.Refer the powerpoint presentation attached

9. This five-stage model can be divided into deficiency needs and growth needs. The first four levels are often
referred to as deficiency needs (D-needs), and the top level is known as growth or being needs (B-needs).
Deficiency needs arise due to deprivation and are said to motivate people when they are unmet. Also, the
motivation to fulfil such needs will become stronger the longer the duration they are denied. For example,
the longer a person goes without food, the more hungry they will become.
Maslow (1943) initially stated that individuals mustsatisfy lower level deficitneeds before progressing on to
meet higher level growth needs. However, he later clarified that satisfaction of a needs is not an “all-or-
none” phenomenon, admitting that his earlier statements may have given “the false impression that a need
must be satisfied 100 percent before the next need emerges”
When a deficitneed has been 'more or less' satisfied it will go away, and our activities become habitually
directed towards meeting the nextsetof needs that we have yet to satisfy. These then become our salient
needs. However, growth needs continue to be felt and may even become stronger once they have been
engaged
It is important to highlight that women entrepreneurs are satisfying their higher level needs through their
entrepreneurial activities. Time must be available for satisfaction of the above mentioned needs
Session4
Stress Management
Trainer should cover and elaborate on the following
Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to
these changes with physical, mental, and emotional responses. ...
Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress.
Eustress & Distress
Eustress vs. Distress. ...There is a difference between eustress, which is a term for positive stress,
and distress, which refers to negative stress. In daily life, we often use the term "stress" to describe
negative situations.
Use the following chart to illustrate the signs of stress under three categories
Physical signs
Psychological signs
Behavioural signs

10. PHYSICAL
SIGNS
PSYCHOLOGICAL SIGNS BEHAVIOURAL
SIGNS
TENSION HEADACHE OR MIGRAINE NERVOUSNESS REDUCED QUALITY OF
WORK PERFORMANCE
DIFFICULTY IN FALLING OR STAYING
ASLEEP
ANXIETY LOWER PRODUCTIVITY
AT WORK
FATIGUE IRRITABILITY
MISTRUST OR HOSTILITY
TOWARDS ASSOCIATES
OVEREATING DEPRESSION
MISSING APPOINTMENTS
OR DEADLINES
LOSS OF APPETITE ANGER
ABSENTEEISM OR
SHIRKING
RESPONSIBILITIES
CONSTIPATION OR
DIARRHEA
FEELING WITHDRAWN MINOR ACCIDENTS,
INCREASED ERRORS
LOWER BACK PAIN
FEELING THAT YOU DONOT
WANT TO DO THE THINGS YOU
HAVE TO DO
INDECISIVENESS
ALLERGIES FEELING EMOTIONALLY DRAINED MARITAL DISCORDS
HIVES SUFFERING FROM NIGHTMARES USING DRUGS
SKIN RASHES FINDING DIFFICULTY IN
REMEMBERING THINGS
EXCESSIVE USE OF
ALCOHOL OR TOBACCO
INDIGESTION LOSING YOUR SENSE OF
HUMOUR
--
ACHING NECK AND SHOULDERS -- --
TWITCHES -- --
ULCERS -- --
This section deals with the need to have a healthy life style.Trainer should lead a discussion based on the
following points
You can manage stress by leading a balanced life
• Lead a balanced life
– Physical
– Mental
– Social
– Spiritual
Manage your life .consequently your time
Pay attention to your diet(a balance dietis necessary)
Have meals at regular intervals
Pay attention to your sleep (Atleast5-8 hours daily)
Avoid excessive watching ofTV programmes
Have rest periods
Enjoy Music and hobbies
Live close to nature
Spiritual aspects (Help others)
Meditation
Activities/Tests

11. There are two tests provided in the relevantpower pointpresentation which trainer could administer
Tests need time for administering. What these tests would reveal is the levels ofstress ofthe testtakers
Reliability depends on the honesty with the participants respond
Emphasize the training value ofunderstanding the reality and taking necessary action
Instructions and interpretation ofresults of tests are given in the relevantpowerpoint
Session 5
Mind and body health
Discussion should include the following points
1. Save Energy
Organize your life so you’re using your brain’s energy for critical thinking, not trying to find your keys (or
shoes or wallet) in the morning as you rush to the office. Put the mundane on auto-pilot so you can
concentrate on what will demand more mental prowess.
2. Switch Hands
Using your non-dominant hand expands the neurological circuits connected to that hand, which can
improve mental performance. Ifyou’re right-handed, brush your teeth or jotdown quick notes with your left.
If you’re left-handed, stir a potor wipe down the kitchen counter with your right. You can also try using
chopsticks with both hands.
3. Choose Food Wisely
Eat more antioxidant-rich berries, dark leafy greens,nuts (full of vitamins and minerals) and fish; salmon,
sardines which have been shown to decrease cognitive weakening.
4. Work Out Regularly
Cardiovascular exercise pumps oxygen-rich blood to the brain, which gives ita boostofnutrients such as
glucose. Working outalso strengthens blood vessels and helps to avoid illnesses such as stroke, which
affects cognition.
Do breathing exercises
5. Keep Learning
Studies have shown that learning new things keeps thinking sharp and may ward off senility. Head to the
library to find books on new subjects, check outthe latest art exhibitat a museum or even pick up a musical
instrument. Attend training programmes/workshops/seminars offered by women organizations and
chambers ofcommerce and industry

12. Session 6
Change of attitudes related to household chores and business chores
Following points should be included in the discussion
1. Know the Difference Between Respect and Judgment
Being afraid ofwhat others might think of us will keep us from making important life decisions thataffect our
career as well as our personal life. Always keep in mind that there is a danger in over-valuing what others
may think instead ofwhat we feel is bestfor us.
Don’t equate respectwith an actual fear of someone.We mustknow that we can respectothers and still
not always listen to them when it comes to our own personal intuition aboutwhat is bestfor us and our
work life balance.
2. Don’t Let Anyone Prioritize Your Time for You
Very often, we have overbearing boss or some one that demand our time beyond working hours. This
could mean getting to work before your day actually begins and leaving for home well after the kids have
gone to bed. That is not a realistic or healthy work life balance.
What you must do instead is setyour own boundaries atwork by making a daily assessmentofyour work
activities and deadlines and setting up your calendar for the nextday. So, when your boss insists on having
you spend your personal hours at work, you can hand him a copy ofyour work priority schedule. Tell him
he can expectdaily updates from you before you leave each day. Then you can walk outthe door and
enjoy your personal time with family and friends.
3. Ask for Help
Sometimes trying and failing to find a work life balance has to do with attempting to be all things to all
people. This usually means taking on more responsibility than one person can possibly handle.Atwork,
this could mean doing the work ofseveral people because you “want it done right.” Or it may mean that at
home you don’twant to burden a spouse with extra duties, so you try to do them all yourself.
This is nothealthy for your mind or your body. So, a briefmeeting with boss or partner to go over your job
duties/work schedules may help as well as acknowledging thatothers can in fact do their job well without
your input. At home, you can speak to your spouse abouttaking on some extra chores. They will more than
likely acknowledge that you need help and do them without a fuss.

13. 4. Always be Mindful of Learning Something New
We can find ourselves in a work life balance dilemma if we continue to repeatthe same mistakes over and
over again and don’tlearn from them. This means we have to be open to other people’s perspectives when
it comes to changing our ways or doing something in a different way that may benefit us at work or in our
personal lives.
You may have to be ready to attend seminars on personal development, acknowledge some faults, and
learn how to improve your skill setin those areas to either improve your work performance or your
approach to being a parent or spouse for the balance in your life to improve.
5. Learn to Forgive and Forget
If we choose to hold grudges atwork when a boss a partner gives us a job/task to perform that we don’t
like, or does notgive you the recognition due to you, then at some pointitwill show in the way we conduct
ourselves in our daily tasks and interaction with other people around you
The same can be said for any resentmentyou might hold towards a spouse or other loved one that you
allow to fester and not resolve. Letting go ofthese negative emotions allows you to take on a renewed
attitude toward your job and your personal life for a work life balance that you may be missing.
These are just few points that you can follow to setyour goals for a more stress-free existence both at
work and at home.
You will see changes in positive responses from people you deal with in respectofyour performance.
You will also experience more positive relationships with family members who see you more often and
have gotten to know you much better.
6 Wok can be like play
Trainer can involve in a group brainstorming session to compare and contrastWork vs Play
After that he can sum up with the illustration shown below

14. Work Vs. Play. Work refers to the effort someone makes thathas value to the person or society or
a sustained physical or mental effort to overcome obstacles and achieve and objective or
result. Play can be described as any activity someone finds enjoyable and interesting and is
valuable in itself for that reason
Work can be enjoyable like play
Video clip on FISH philosophy supplied can be shown iffacilities are available
On a visit to Seattle, USA in 1997, John Christensen, owner of ChartHouse Learning, observed fish sellers
at Pike Place Fish Market, tossing trout and salmon through the air of the market providing high energy
which energized many pedestrians passing by on their lunch breaks.They gave their complete attention to
each customer and ensured each had an enjoyable visit.
Christensen noticed the actual work of selling fish was repetitive, cold and exhausting. It occurred to him
that the fishmongers might not enjoy every part of their job, but they chose to bring joy to how they
approached it. They also sold a lot of fish. He asked the fishmongers if he could film them and they agreed.
John Christensen created the Fish Philosophy in 1998. From the film, a book entitled Fish! A Remarkable

15. Way to Boost Morale and Improve Results, by Stephen C. Lundin, Harry Paul, and John Christensen was
written.Fish philosophy has four concepts of: 1choosing your attitude,2 play, 3make someone's day, and 4
be there,
Start, the environment changes to welcome positivity into the work place
Session 7
Simple Mind Programming & Relaxation exercise
Opening Remarks
Have you ever been in the middle of a stressful situation and wished you could be somewhere
else—like lying on a tropical beach?
Guided imagery helps you use your imagination to take you to a calm, peaceful place.
Because ofthe way the mind and body are connected, guided imagery can make you feel like you
are experiencing something just by imagining it.
Instructions for the trainer
You can do guided imagery with audio recordings, an instructor, or a script (a set of written
instructions) to lead you through the process.
You use all ofyour senses in guided imagery. For example, if you want a tropical setting, you can
imagine the warm breeze on your skin, the brightblue ofthe water, the sound ofthe surf, the sweet
scent of tropical flowers and the taste of coconut so that you actually feel like you are there.
Imagining yourself in a calm, peaceful setting can help you relax and relieve stress.
Guided imagery
• To give guided imagery a try, follow these steps:You can lead the participants in the following
manner
• Find a comfortable place to sit. Close your eyes .You can ask them to sit comforatably in the room
where already seated
• Tell them to Start by just taking a few deep breaths to help them relax.
• Ask them to Picture a setting that is calm and peaceful. This could be a beach, a mountain setting,
a meadow, or a scene that participant wish to choose.

16. • Ask them to Imagine that scene, add some detail. For example, is there a breeze? How does it
feel? What do you smell? What does the sky look like? Is it clear, or are there clouds?
• It often helps to add a path to your scene. For example, as you enter the meadow, imagine a path
leading you through the meadow to the trees on the other side. As you follow the path farther into
the meadow you feel more and more relaxed.
• When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly
and feel the calm.
When you are totally relaxed you can give a command you wish to your sub conscious
mind
Participant could be asked to visualize a scene where she has already achieved what she intends
achieving in the future. Let them feel that happiness throughout their entire body
Video clip containing scenes ofnature is supplied to be used if necessary (If facilities to show that
are available)
Session 8
Review and follow up action
Post test
Ask the questions given below orally .There answers will give the trainer some idea
about their learning
What are the benefits ofa balanced life?
Benefits of a balanced life are:
• A Balanced Lifestyle Improve Health.
• Engage More Fully in Family and Social Life with a Balanced Lifestyle.
• Avoid Stress, Mental Exhaustion and Burnout with a Balanced Lifestyle.
• Manage Time for a Truly Balanced Life.
• A Balanced Lifestyle Keep You Motivated.
What is work ?
• It is something we do for others
What is the purpose of life (Personal mission) ?
• To serve others
Compare work with Play ?
Work is hard!
Play is simple
Play is fun
Work ? (can be made fun)

17. Can we work like we play ifso how?
• YES
• Have a winning attitude
• Have goals as in play
• Enjoy it
• Have team work like in play
Session 9
Feedback of the participants
• Format is given below.You can give them a sheetofpaper to write their answers to the given
questions and collectthe papers after they complete
• Participants can remain anonymous ifthey wish
1 What did you like aboutthis programme ?
2 What did you dislike ifany aboutthis programme ?
3 What did you learn from this programme ,List five things ?
4 Would you recommend this programme to others ?
5 Your name and tel no ( optional) ...........
If any participant wishes to make a short speech aboutthe programme you can allow that as well
Follow up action
Methodology to monitor behavioural changes and outcomes
• Participants in pairs enter into a contact .
• Format follows
The Buddy Contract/Agreement
I ...............................(name- 1) residing at..................................... .(address) hereby undertake
to call ........................ (name ofthe friend -2) ..........................residing at.......................................
(address ofthe friend) to call once a week to review the progress ofwe have made since day of
the training programme on Balancing life two ofus attended
Telephone Numbers 1------------------
2....................
Signature 1................... Signature 2 ....................

18. Session 10
Coaching session after one month
Put simply, coaching is a process that aims to improve performance and focuses on the
'here and now' rather than on the distant past or future. ... Coaching is unlocking a
person's potential to maximise their own performance. It is helping them to learn rather
than teaching them.
Coaching is a form of development in which an experienced person, called a coach,
supports a learner or client in achieving a specific personal or professional goal by
providing training and guidance.
The learner is sometimes called a coachee
Given below is a setof questions to facilitate the coaching session
Structure of a coachingsession
 What isthe issue/goal youwouldliketofocusontoday?
 What isimportantaboutthisfor you?
 How will youknowyouachievedwhatyouwantedtoaccomplishtoday?
 What will thatlooklike orfeel like (subjective orobjective)?
 Where are younowregardingwhatyou wantedtoachieve today?
 What isthe BEST solutionforyouinthissituation?
 What changesor differencesmightyouorothersnotice?
 What mightgetin the way of accomplishingthis?
 How will yousupportyourcommitmenttothisaction?
 What are yourtake-awaysfromthissession?
 What newawarenessorlearninghappenedtoday?
 How will thissupportyougoingforward?
 How will you hold yourself accountable to the goal(s) you set today?
 How I can I partner with you to enhance your accountability?(optional)

19. Your Notes