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I used to have the philosophy that I had to balance work and home, like walking a tight wire with two weights in my hands. That never worked. My job demanded my attention or I would be out of a job. My wife demanded my attention or I'd be out of a wife. Daughter has a Christmas concert at school? Sorry, big project at work. I'll be late. Wife has a mandatory meeting and baby girl has the flu. Sorry, I can't come in today. I have to take care of my daughter. Instead of trying to "balance" work and home, I decided to adopt a philosophy of holding one of them in both hands until I got across that tight rope, then put it down and pick up the other one until I got back to the other side. In short, when I am at work I do not think about home. When I am at home, I don't think about work. This is fine with my wife, and frankly it has to be fine with my employer or I'll find another one that agrees with that position. You have to make a decision on what's really important.
That’s something that has been a work in progress for me for almost 10 years now. The best I’ve found is just trying to be all in while you are at home or at work. While at home, put the work thoughts aside and vice versa. I’m by no means perfect at it still, but something I try to practice.
People will try to convince you that it's your personal responsibility to balance work and personal life, but the truth is that some jobs inherently demand way more of you than is sustainable. I had a job like that, the money was great, but I was working 60+ hour weeks on the regular, leading to my health and personal relationships to suffer. It didn't get better until I quit that job and found one that was more respectful of my time. You can try saying no and setting boundaries at your current job, but it's a lot harder to claw back what you've already given away compared to being firm from the very start about how you want things to play out.
Realistically in IB there is no healthy work-life balance until you get to VP level, unless you are at a lower MM / boutique shop
Its a very delicate operation OP, I will tell you that much. Its something I have struggled with because I have a tendency to work like 80 hours a week and burn myself out and then I cut back and the cycle continues over and over. But as I get older I really do value my free time and spending time with friends and family.