Imagine sitting on a ranch in Texas, alongside Dolly Parton, known for her tireless commitment to a healthy work-life balance. Dolly, the woman with the indomitable smile and infectious songs that lift our spirits from the early morning hours, has a catchy melody “9 to 5” that humorously describes the challenges faced by workers. Yet while Dolly leaves her workplace after work, many of us stay "plugged in" for too long. If we could integrate Dolly's lightness into our daily lives, what a blessing it would be for our mental health and joy of living!

Work-life integration is a concept that questions the rigid separation of working lifeprofessional obligations and private lifepersonal obligations, suggesting instead a flexible work approach where professional and private commitments can harmoniously flow into each other. In an increasingly digital world where the boundaries between work and leisure often blur, this model can offer a solution to reduce stress and promote well-being. The goal is to achieve both professional and personal objectives through skillful time management and conscious life design.

Poor work-life integration can lead to a decline in recovery and relationships, which in turn can negatively impact mental healthstate of mental well-being. Studies show that a lack of delineation between work and personal tasks leads to increased stress ^[1]. Conversely, relaxation techniques such as yoga and meditation can help reduce stress, thereby enhancing well-being ^[2], ^[3]. These practices promote a healthy balance of body and mind by reducing stress and strengthening mental healthpsychological health.

A significant study examined the effectiveness of yoga in coping with work-related stress across various professional groups and found that it is one of the most effective techniquesmethods for stress reduction ^[4]. The study included a selection of over 23 studies and demonstrated that yoga is the most suitable method for stress relief among healthcare providers. These findings are based on a robust quantitative approach of network analysis, which strengthens the quality of the results.

Another study investigated the effectiveness of mind-body practicespractices that integrate mental and physical aspects and concluded that these practices, especially yoga, can significantly reduce stress ^[4]. Further research has shown that regular physical activity not only promotes physical but also mental healthstate of mental well-being, by alleviating depressive symptoms ^[5]. This was evaluated through a pilot study involving individuals exhibiting elevated depressive symptoms and showed improvements in both physical activity and emotional well-being.

To achieve better work-life integration and maximize the health promotion benefits, we can incorporate daily movement and relaxation techniques such as meditation or yoga into our routine ^[5], ^[6], ^[2]. Regular physical activity strengthens not only the heart but also the mind. Likewise, just ten minutes of daily meditation can help clear the mind and reduce stress. Yoga, with its flowing movements and breathing techniques, is particularly effective in relieving stress and promoting inner peace ^[3].

Work-life integration can lead to greater joy and well-being through conscious practices like daily physical movement and yoga. The scientific evidence supports the effectiveness of these methods in reducing stress and promoting mental health. Let these insights inspire you to take the first step towards a more harmonious structuring of your daily life.