Are you one of those people who work 50, 60, or even 70 hours a week? Do you feel like you have no choice but to put in long hours to keep up with your workload, impress your boss, or advance your career? If so, you’re not alone. According to a recent study by the World Health Organization and the International Labour Organization, working long hours is a major risk factor for death and disease. The study found that working 55 hours or more per week is associated with a 35% higher risk of stroke and a 17% higher risk of dying from heart disease, compared to working 35-40 hours a week.
But why do we work so much, and what can we do to change this unhealthy habit? Here are some of the reasons why we overwork ourselves, and some tips on how to break the cycle of overwork and achieve a better work-life balance.
Why we work too much?
There are many factors that contribute to the culture of overwork, such as:
– Economic pressure: Many people work long hours to make ends meet, especially in times of financial uncertainty or instability. Some people may also feel the need to work more to pay off debts, save for retirement, or support their families.
– Job insecurity: Certain individuals may fear job loss if they fail to demonstrate their value to employers or if they do not work diligently enough. Concerns about being replaced by automation, outsourcing, or younger employees may also contribute to this fear.
– Competition: Some people may work long hours to compete with their peers, or to prove themselves in a highly competitive environment. They may also have high expectations for themselves, or feel pressured by their managers, clients, or customers.
– Passion: Long work hours may stem from a genuine love for the job or a deep sense of purpose, mission, or vision. Some individuals may find satisfaction in the challenges, creativity, or recognition associated with their work.
– Lack of boundaries: The absence of clear boundaries between work and personal life leads to long work hours. Difficulty in refusing requests, delegating tasks, or disconnecting from work, along with constant access to work-related technology like laptops, smartphones, or emails, can contribute to this feeling of constant connection to work.
How to break the cycle of overwork
Working too much can have serious consequences for your physical, mental, and emotional health, as well as your relationships, happiness, and quality of life. Here are some ways to break the cycle of overwork and achieve a healthier and more balanced lifestyle:
– Set realistic goals: Instead of trying to do everything, focus on the most important and urgent tasks, and prioritize them according to your values, strengths, and interests. Be realistic about what you can accomplish in a given time frame, and don’t be afraid to ask for help or feedback when you need it.
– Manage your time: Plan your work schedule ahead of time, and stick to it as much as possible. Block out time for your core tasks, as well as for breaks, meals, exercise, and leisure. Avoid distractions, interruptions, and multitasking, and use tools such as calendars, timers, or apps to help you stay on track.
– Establish boundaries: Communicate your availability and expectations to your boss, colleagues, clients, and customers, and respect theirs as well. Learn to say no to requests that are not aligned with your goals, priorities, or values, and delegate or outsource tasks that are not essential or enjoyable. Turn off your work-related devices and notifications when you are not working, and create a separate space for your work and personal life.
– Take care of yourself: Make sure you get enough sleep, eat well, drink water, and exercise regularly. These habits can help you reduce stress, boost your energy, and improve your mood and productivity. Also, find time for activities that make you happy, such as hobbies, passions, or socializing with friends and family. These activities can help you relax, recharge, and reconnect with yourself and others.
– Seek support: If you feel overwhelmed, burned out, or depressed by your work, don’t hesitate to seek professional help, such as counseling, coaching, or therapy. You can also reach out to your friends, family, or co-workers who can offer you emotional, practical, or moral support. You are not alone, and you don’t have to suffer in silence.
Working too much is not the norm, and it’s not healthy. You deserve to have a fulfilling and balanced life, where you can enjoy your work and your personal life. By breaking the cycle of overwork, you can improve your well-being, your performance, and your happiness.
Related posts:
How overwork is literally killing us – BBC
Why you shouldn’t work more than 50 hours a week – TODAY
5 Side Effects of Working Too Much – Cleveland Clinic Health Essentials
