I'm planning to ask for a pay rise, but I'm also considering negotiating for reduced hours instead. I've been struggling to stay in front of the screen for long periods, and I feel that I would benefit from having more free time after work. Currently, I work from 9 a.m. to 6 p.m. I'm unsure which option is better in the long run: a pay rise that looks good on paper or requesting more free time?

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It depends on your position. If you're a junior I requested a reduction in hours and unfortunately it was perceived as being less invested in my career and resulted in fewer opportunities. If you're already established in your career this is less of an issue.

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