Do you find yourself glued to your laptop, replying to emails at all hours, or feeling guilty just thinking about taking a break? If this sounds like you, you might be a workaholic. Many people proudly claim they’re "married to their jobs," but in reality, it can wreak havoc on personal relationships, physical health, and mental well-being.
Andy Brown, a seasoned leadership coach, has some illuminating insights to help us recognize workaholism and practical advice to help break free. Here’s how to identify the signs and reclaim your life, even if you’re a natural high achiever.
5 Signs You Might Be a Workaholic
1. Long, Unending Hours
If you’re constantly working into the night or giving up weekends to catch up on tasks, that’s a clear sign of workaholism. You might even sacrifice sleep or skip out on family time to “get ahead,” but this constant grind comes at a cost. Work should end, and life should begin.
2. Difficulty Unplugging
Do you find it impossible to switch off, even when you’re away from the office? Thoughts of work keep sneaking into your head, robbing you of quality downtime. This constant “on” state can cause anxiety, sleeplessness, and ultimately lead to burnout.
3. Neglected Relationships and Hobbies
If you’re married to your job, chances are your personal life is suffering. Friendships fade, hobbies collect dust, and relationships weaken when work is always the top priority. People close to you may feel like they’ve lost you to your job.
4. Persistent Stress
Workaholics often experience chronic stress, which can physically manifest as headaches, muscle tension, and other symptoms. Mentally, it shows up as irritability, forgetfulness, or being quick to anger. This unrelenting stress takes a toll on both mind and body.
5. Guilt Over Breaks
Do you feel uneasy or anxious about taking breaks? Maybe you eat lunch at your desk or skip days off because you feel that your team “needs you.” Feeling guilty about time away from work could be a key indicator of workaholism.
5 Ways to Break Free from Workaholism
If the signs above hit close to home, don’t worry! Andy Brown has actionable tips to help you set boundaries and create a more balanced life. Here’s how you can start:
1. Recognize When You’re Running on Empty
Brown calls it the “emotional overdraft.” This happens when work consumes your energy reserves, leading to overwhelm and burnout. Recognizing when you’re dipping into this “overdraft” can help you spot patterns and stop unhealthy habits before they spiral.
2. Identify Your Key Drivers
Workaholism often stems from underlying beliefs like "I need to be in control" or "I can’t trust anyone else to get it right." Whether it’s feeling responsible, needing recognition, or being driven by guilt, understanding these drivers gives you the chance to challenge them and work differently.
3. Prioritize Your Health
It’s time to value your own health! Sleep, rest, and hobbies aren’t luxuries; they’re essentials. Think of rest like a phone battery. When you charge it fully, it’s ready for a productive day; running it down only leads to a dead battery. Let go of that “just one more email” mentality, and give yourself permission to recharge.
4. Question the “Work Hard” Myth
It’s a myth that success requires endless effort. There are smarter ways to work. Instead of pushing through alone, try delegating, improving your workflow, or even asking for help. This might feel foreign at first, but it’ll let you achieve more with less stress.
5. Balance Empathy with Self-Care
Helping others is a good trait, but overextending out of guilt or a desire to be liked can hurt you in the long run. Do your part without sacrificing your own well-being, and remember: others may need a nudge to log off too. By setting a healthy example, you’ll create a ripple effect.
Embracing a life outside of work isn’t just about being happier; it’s about being healthier and more resilient. Work will always be there, but time with loved ones, personal growth, and well-being are irreplaceable. So, if you see yourself in these signs, take it as a nudge toward a more balanced, fulfilling life. After all, you’re worth the effort.