Breaking Chains: Overcoming Workaholism

It could seem like your social life is nonexistent. You may find it difficult to transition out of work mode entirely and permanently in a poor mood. Or perhaps you're just worn out.

Overworking: All You Need To Know 

You likely need to work on working if you exhibit any of these symptoms. Here are some suggestions to help you improve. If you don't take the following actions, none of the tips for overcoming overworking will be effective:

Give Up Glorifying Workaholism

Whether you've never heard of phrases like "presenteeism," "performative workaholism," or "hustle culture," it's inevitable that "working hard" is an ingrained American virtue. It's possible to romanticize labour too much. Nobody benefits when working too much at the expense of their productivity, family life, or health.

Give Up Thinking That Working Too Much Will Advance Your Career

Contrary to what we've been taught, evidence suggests that persistent overworking doesn't lead to success.

• Numerous studies, including one from Stanford, demonstrate that excessive work reduces productivity.
• According to Boston University research, managers could not distinguish between workers who put in 80 hours per week and those who just pretended to.
• According to a 2019 study published in the Scandinavian Journal of Psychology, workaholism and lower life quality are related.

Analyze Your Overwork Habits.

You can choose how to end your workaholic tendencies by understanding what's driving them. Consider this:

• What negative work habits are influenced by your workplace? 
• Does your department need more employees? 
• Does your management assign tasks? 
• Does working remotely or from home make you more stressed? 
• Are you stepping over the mark? 
• Is putting in a lot of overtime required to maintain your position or advance?
• Does it only happen in this company?
• What personally motivates you to put in so much work?
• Do you feel that you need to work? Is making an impression on others vital to you? 
• Does your work largely shape your identity? 
• Concerned about your financial stability? 
• Do you prefer to perform tasks flawlessly each time? 
• Were your mentors, parents, or other role models also compulsive workers?

15 Strategies To Avoid Working Too Much

Establishing your priorities and putting in place a system that enables you to break bad habits and accomplish your objectives are the keys to overcoming overworking.

Even a small number of these suggestions can have a significant impact. Recall that you are not required to complete every task on this checklist. Doing this will not require extra effort. Change may occur if you can dedicate yourself to advancing a small number of issues at a time. Visit https://sarayclinic.com/ for the best advice. 

Identify The Main Priorities In Your Life.

Give it some thought as to what kind of life you wish to lead.

• Decide what matters most: Set your work goals around your life priorities, not the other way around. Plan appropriately if your friends, family, health, or other hobbies come before work.
• Adjust expectations: Maybe you'll never win a Nobel Prize, but that's okay. Try to leave your perfectionism behind—not every email or report has to be a masterpiece.
• Stop comparing yourself to others: Focus on your own goals. Other people are likely suffering from overworking, too.
• Tell your friends: Keep yourself accountable by telling your family, friends, and colleagues about your goals and priorities. Ask them to highlight when you're going down the overworking rabbit hole.

Make Changes At Work

To proactively advocate for your well-being at work, you can:

• Talk to your manager: Propose ideas that help you scale back your hours without sacrificing productivity.
• Ask for help: Your coworkers might be the answer to whether you need to redistribute your workload or brush up on some skills.
• Prioritize your projects: Determine what's essential to achieve daily and focus your efforts there.
• Say "no" or negotiate: If you know you won't be able to complete a task without working overtime, negotiate a smaller scope of work, propose a more reasonable timeline, or don't take it on at all.
• Define your hours of availability: Let your coworkers know when you're working when you'll take calls, and when you're off-limits.
• Overestimate (on purpose) how long tasks take: Add a little buffer time when estimating how long a project will take—so instead of doing overtime hours, you come in right on time.
• Take your talents elsewhere: If the culture at your organization is all about working round-the-clock—and it's not going to change—consider looking for a new role elsewhere.

Use Your Calendar As A Work-Life Integration Tool

Scheduling time on your calendar for non-work activities makes them more official, especially if that calendar is shared with coworkers or family members who can support you. Create calendar entries (designated as "busy") for:

• Family time
• Vacation days
• Lunch breaks
• Distraction-free work time

Cultivate Good Reasons To Stop Working

Look for things you like to do so much that you'll stop working to do them. For example:

• Plan social meetups at the end of the workday, forcing you to leave work on time (yes, things like your kid's soccer game or a friend's birthday dinner count).
• Dig into a hobby (extra points if it's a social activity where people will know if you're gone).
• Schedule events that start at specific times—plan virtual conversations with your friends, make reservations to pick up food at your favourite restaurant, or commit to living online exercise classes—so you have no choice but to quit working at a particular time.

Breaking the cycle of workaholism can be challenging. But creating a healthier and more productive lifestyle is worth the effort.