Five ways to make sure you leave work on time today. Yes, you.

We get it.

There’s a certain kick to being the last person in the office, mournfully waving out your colleagues as they head home. Or giving a sad smile as you shovel lunch down at your desk. Or juggling your laptop, smartphone, toddler, and extra-large-very-hot-soy-coffee at Sunday morning soccer. Why? Because you’re a BUSY WOMAN.

But the fallacy of being the busy woman is just that – a fallacy. It’s unhealthy, unsustainable, and having serious effects on your mental and physical wellbeing.

Listen: Monique Bowley has a genius productivity tip, but her bosses aren’t having a bar of it.

Last month, the Australian National University (ANU) released a study advising that women working beyond 39 hours a week will see a detrimental effect on their health. Unlike their male counterparts, women had the burden of additional domestic duties – unpaid – to carry as well as their professional commitments.

Which brings us back to the issue of leaving work on time.

Is it nothing more than an impossible dream in your head? Do you fear losing your job, or looking uncommitted? Are you worried what your colleagues will think? Then print this out and stick it on your work fridge, because it’s about time we all get real about our workloads.

For those ready to take the reins on their working life, and start working healthy hours - here’s how.

Clear the air with your management.

Much of the guilt associated with not leaving of time is completely unfounded. The majority of modern Australian workplaces are committed to providing a safe and happy environment for their employees - so chances are that your fear of being fired is all in your head!

If you’re still not convinced, grab a coffee with your boss, and ask to clarify your working hours. Say that you wanted to ensure that you did not come across as uncommitted by leaving on time - and, should they turn around and indicate that you should stay overtime, ask if it will be paid.

If it isn’t, then it’s up to you on whether or not you wish to remain in that kind of work culture.

Plan to be late.

Anyone with a friend who is perpetually late will know this old trick well - tell them to meet you for dinner at 5pm, and expect them to walk in around 5.30pm!

The same applies with your leaving time. If you finish at 5pm, aim to have your workload completed by 4.30pm. That gives you half an hour to tie everything up completely, and leave overflow for anything that might pop up last minute.

Don’t be on call outside of work hours.

In a bid to appear like the flexible, hardworking women we know ourselves to be, often we can make the mistake of offering up our free time...for free.

“Oh sure! Here’s my number, call me if anything goes wrong!” we offer brightly on day one of a new role.

And by the fifth Saturday in a row you’ve been called to figure out a software glitch with the email system, you’ve never regretted anything more.

So here, take this gem of advice - your free time IS your free time. They aren’t paying you, so hold it tightly to your chest as your own. The only way you will bound back into the office on Monday morning, filled with excitement, is if you manage a break over the weekend. You need to fully disconnect - no work email, no employee texts, and absolutely no ‘call me if anything goes wrong’!

Be realistic in your commitments.

Under commit, over deliver. Many of us have a skewed perception in regards to how much work we can complete in a day - and there’s nothing wrong with that! Having lofty goals is a good thing!

But what we forget are the little niggly jobs that pop up in between - emails, surprise meetings, or client lunches - that can take you away from your scheduled workload.

Make sure you factor in time around your expected projects for the unexpected.

Wipe the guilt.

The most important tip of all - stop feeling guilty.

Women are famous for our ability to always feel like we could, and should, be doing more. But the fact remains that work hours exist for a reason - and even if you are being paid for overtime, it’s not your duty to do so.

Don’t mistake a passion for your job for working overtime. You can still love what you do, and leave on time. These two actions are not autonomous from each other. Leave work every day with a smile on your face and a happy wave, and maybe you’ll encourage your fellow employees to do the same. No slinking out the back door!

Working unhealthy hours is an epidemic in Australia, and has proven to have effects on women’s wellbeing. Work smart, not hard, and remember to place just as much passion, time, and energy into your personal life and health as you do into your job.

Because one day, that job won’t be there - is it worth making yourself sick for?