Breaking Bad: When Overworking Becomes Problematic

Most of us consider working hard a virtue. We value and admire those who work endlessly and rarely take time for themselves. We come by our devotion to work honestly. We are taught from an early age that in order to achieve goals and make something of ourselves, we need to work hard and that hard work is a virtue.

The reality is that there are times in our working lives when we feel it is important to go that extra mile to show our value to employers, teachers, or mentors. Going above and beyond what is expected of us signals our value as an employee, our commitment to a task or goal, and our willingness to do what needs to be done to get ahead.

The downside of overwork

There are times when going that extra mile or burning the midnight oil to make that impossible deadline is counterproductive. As many a productive high achiever will tell you, the employee who works efficiently and effectively and out-performs colleagues is often rewarded with an increased workload.

According to a 2022-23 Aflac Workforces Report, 59 percent of workers report experiencing “at least moderate level of burnout. Furthermore, while people are working longer hours than ever and experiencing high levels of burnout, according to 2023 Pew research, close to half of American workers take less time off than they are entitled to.

The expanding workweek

While the 40-hour work week has long been the norm, the number of hours a week the average employee works is increasing. A 2021 Gallup survey found that the average full-time employee works 44 hours a week and that a whopping 41 percent work 45 or more hours each week. Remote and hybrid workplaces—where employees work at least some of the time from home—can lead to overwork and eat into time with family, time to relax, and even time to sleep.

Numerous studies report that overwork can lead to a drop in productivity. A 2019 Sanford University study reports that working over 50 hours a week results in a sharp decline in productivity.

Stress, burnout, and disconnection

Falling into habits of overwork can result in chronic stress and burnout. The impacts of chronic workplace stress and burnout include physical symptoms like fatigue, hypertension, difficulty concentrating, irritability, changes in appetite, insomnia, headaches, and—in the long-term—an increased risk of type 2 diabetes and serious heart issues. Mental health symptoms related to chronic stress and burnout include depression, anxiety, feelings of detachment, isolation, a decline in job satisfaction, and disconnection from friends and family members.

Working toward work-life balance

Renowned singer-songwriter Hoyt Axton—best known for having penned the song “Joy to the World”—offers a humorous take on overwork in a song that poses the question: Work your fingers to the bone, what do you get? The answer, and the song’s title: “Boney fingers!”

Though there are occasions when we are unable to avoid working longer hours than usual, falling into regular, long-term patterns of overworking can damage our work-life balance, which negatively impacts our physical and mental health, our relationships with others, and our ability to stay connected to ourselves.

How to combat overwork and achieve a greater work-life balance

Breaking unhealthy habits around overwork and striving to create a healthier work-life balance are goals worth working on. Here are eight steps to help break patterns of overwork:

• Bring awareness to your habits around overwork: Awareness is the first step to creating positive change. Tune in to what keeps you working into the wee hours.
• Realize that your resources of time and energy are finite and that habitually dedicating the lion’s share of your limited resources to your working life negatively impacts your relationships and your health.
• Prioritize your workplace tasks, goals, and responsibilities: Be realistic about what you hope to, need to, and can achieve in the course of a day, a week, and within a deadline.
• Ask for help when timelines, responsibilities, and commitments are unrealistic: It is important to be realistic about the time, resources, and support required to meet deadlines, achieve goals, and manage workloads. Talk with team leaders and managers when expectations are unrealistic and require more resources.
• Consider taking your talents elsewhere. If you are constantly struggling with impossible deadlines and managers who are unresponsive to your input or concerns, consider seeking a healthier, more supportive working environment.
• Pay attention to your reasons for overworking. Are you overworking to achieve a goal or to feel worthy and of value?
• Schedule downtime: As those of us who overwork understand, what gets scheduled gets done. Start scheduling leisure activities with family, time for friends, and time to pursue activities that bring you joy.
• Seek the help of a mental health professional: If you are struggling to break entrenched habits of overwork, a therapist can help you address underlying issues, explore your set and maintain healthy boundaries, and create a sustainable work-life balance.