Yahoo Finance How to stop being a workaholic
Being a workaholic is something many employers value. Putting in long hours on the job and earning big is considered by many to be a sign of success – and it’s common to hear others ‘humble brag’ about how busy they are.
For some people, however, an obsessive urge to work comes at a high price. It can affect their mental and physical health, their relationships and even their work can suffer.
As many as one in seven people may be affected by workaholism, according to a 2023 meta-analysis of studies. And although many of us work long hours – and answer emails long after we’ve shut our laptops – overwork is very different to workaholism.
Stephanie Snade, a business psychologist and leadership specialist, explains that contrary to popular belief, workaholism is not merely about the quantity of work or number of hours you spend on your computer. “Rather it’s about the profound sense of self-worth that working gives you and the intrinsic value you place on this work,” she says.
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In fact, research shows that workaholism operates akin to an addiction and is influenced by a mix of internal and external factors.
“A trio of aspects contributes to workaholic behaviour,” Snade explains. “Internal factors like personality traits, and external factors such as upbringing or societal norms – for example if we saw working long hours or high levels of achievement being repeatedly praised – and the culture within society and organisations. For example, we tend to glorify busyness, working all hours and competitive workplace structures.”
Certain personality traits have long been associated with workaholism, such as conscientiousness, which is marked by characteristics like a strong drive for achievement, a sense of duty and self-discipline. Although these aren’t inherently bad – and can help people succeed – it’s important to note that these characteristics exist on a scale. For some, an excessive drive for achievement can lead to problems.
Neuroticism, a trait characterised by being prone to negative feelings of stress and anxiety, along with perfectionism, and obsessive-compulsive tendencies, have also been linked to workaholism.
However, research suggests personality appears to explain only a small amount of the variance of work addiction. While our genetic make-up may play a role in our relationship with work, our environment – and moreover the interaction between our personality and environment – may be more influential.
People are under pressure to perform in an ultra-competitive, dog-eat-dog environment. Workers are often pitted against each other in an attempt to encourage people to work harder and be more productive. Ultimately, it’s a merit-based system that rewards long hours and an over-commitment to our jobs. If you’re prone to neuroticism, you may be more likely to fall prey to workaholism.
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“Overcommitment also plays a central role in workaholism which is characterised by an inability to withdraw from work obligations,” says Snade. “A lack of ability to delegate tasks to others, combined with a need for control and a compulsive drive, can trap individuals in a cycle where work becomes all-encompassing.”
Breaking out of the cycle of workaholism is not easy. It can take a long time to unpick habits of a lifetime and to change your attitude towards work. Firstly, it’s important to take note of the behaviours you engage in that may be linked to workaholism, such as working long hours or always thinking about your job.
“Breaking free from workaholic behaviour requires a multifaceted approach which includes both the cognitive (the way you’re thinking about work) and behavioural (what you actually do) aspects,” says Snade.
“Mindfulness based techniques, such as meditation, have shown great results in shifting focus from constant ‘doing’ to a more balanced state of ‘being’ where it’s possible to gain more perspective and ‘choose’ your thoughts and behaviours more consciously,” she adds.
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It’s also important to challenge automatic negative thoughts. “Adopting more constructive thinking patterns, for example, through cognitive-behavioural therapy, can help individuals recognise and alter unhelpful behaviours and reframe existing thinking patterns,” says Snade. “For example, you may want to challenge thoughts that you should or must do something to a more flexible ‘could’ perspective.”
It can also help to speak to your employer if you are worried about workaholic behaviours, if you are able to. They may be able to help you put boundaries in place, such as logging out of your email account at a certain time, or taking regular breaks.
“Ultimately, combating workaholism involves understanding its roots in both personal traits and external influences, while actively engaging in practices that promote balance, mindfulness, and self-compassion,” says Snade. “By acknowledging these factors and taking proactive steps, individuals can regain a healthier relationship with work and life.”
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