Signs You Are a Workaholic and How to Avoid Being One
Being a workaholic can have adverse effects on your well-being. So what can you do to avoid becoming one?
How often have you found yourself working, out of your own volition, after hours, or during the weekend? If you said yes to either or both of the previous questions chances are you are a workaholic.
The rise of the hustle culture, heightened competition and long working hours have unsurprisingly instigated workaholic behaviour among employees.
Even I seem to have fallen victim to it, having only realised when it was brought to my attention by a friend. Initially, I was in denial of being labelled a workaholic. I mean, how could I be one when I am constantly championing work-life balance? But the more I thought about it, the more I realised there may be some truth and that it is difficult to circumvent falling into becoming a workaholic.
This week’s article looks into workaholism, how it affects our lives, and a few ways in which we can avoid a workaholic lifestyle.
Shortcuts For The Busy Reader
What is Workaholism?
Defined by Wayne Oates in the early 70s, workaholism refers to the compulsive or uncontrollable need to work around the clock. Since then, the definition has constantly evolved in line with the changing structures of the workplace. Yet, the various definitions all have some common themes, such as constantly thinking of work, unrealistically prioritising productivity, or working beyond what is expected of an individual’s role without paying any heed to its effect on other aspects of our lives.
It is, however, very common to get confused between an engaged worker and a workaholic. But there is a clear distinguishing factor. The latter often tends to be so addicted to work that a common outcome can be career burnout, while the former can maintain clear boundaries and progress in their career.
While we must be dedicated and engaged in our work, it is just as important, or even more so, to take time to relax and do things we enjoy. But how can we identify whether we are demonstrating workaholic tendencies?
What Are the Symptoms of a Workaholic?
There are various symptoms of workaholism, and we need to be aware of them so that we can identify whether we or our loved ones are treading the dangerous path towards becoming a workaholic. A 2016 Norwegian study identified 7 validated criteria, listed below, that help distinguish between an engaged worker and a workaholic.
Thinking of making more free time to accommodate work
Working longer hours than initially intended to
Working to reduce feelings of guilt, anxiety, depression, and helplessness
Feeling stressed when prevented from working
Hobbies or leisure activities do not seem to be important
Receive suggestions to reduce working hours
Working so much that it negatively affects both physical and mental health
Yet, not everyone ends up being a workaholic. So what truly leads to workaholism?
What Leads to Workaholism?
Like many of our behaviours, workaholism can have complex and multifaceted factors that cause it. Often, the causes are considered to be a combination of personal, environmental, and psychological factors. Below, we list some of the more common causes that can result in an employee becoming a workaholic:
1. Perfectionism
Individuals who display perfectionistic tendencies often work excessively because they want their performance to be flawless. Furthermore, a fear of failure can further perpetuate behaviour, pushing the individual further down the road of workaholism as they are apprehensive of not being able to meet their own or others’ expectations.
2. Job Demands
Certain roles require the employee to work long hours and be highly committed, increasing their likelihood of developing workaholic tendencies. For example, pressures from top management can increase expectations, which in turn can drive employees to overwork in an attempt to meet and possibly exceed said expectations.
3. Escaping Problems
Workaholics often use their excessive attention to work as a means to escape or avoid dealing with problems in their personal lives, such as relationship issues, financial difficulties, or even emotional struggles.
4. Lack of Emotional or Social Outlets
When individuals are not able to express themselves both socially or emotionally outside of work, through extracurriculars or a healthy social circle, they gradually become workaholics. Channelling their time and energy towards their work can give these individuals a sense of purpose or belonging.
How Does Wokaholism Affect Our Lives?
Workaholism is not considered a great concern. So much so that increased commitment to work can initially seem to be a sign of productivity. Yet, in the long term, it often leads to decreased productivity and the breakdown of personal relationships.
Workaholics, whether they work long hours or not, were found to be at high risk of developing metabolic syndrome, have sleep problems, and report emotional exhaustion compared to those who could disconnect from work even after working more than 40 hours!
Not only that, due to their constant focus on work-related matters, they are susceptible to stressors, anxiety, and depression, which ultimately delay their recovery. Thus, workaholics experience chronic stress, which can have adverse effects on them.
Furthermore, a Norwegian study found that workaholism is associated with having underlying psychiatric disorders. Approximately 33% of workaholics met the diagnostic criteria for attention deficit disorder (ADHD), 34% had symptoms of an anxiety disorder, 25% had obsessive-compulsive disorder (OCD), and another 10% were reported to be experiencing a depressive disorder.
But workaholism not only affects our physical and mental well-being but also other facets of our lives, including our interpersonal relationships. Literature has consistently shown that workaholism can adversely affect romantic relationships, often leading to increased conflicts, reduced intimacy, and feelings of neglect among the partners. With workaholism negatively impacting key areas of our lives, how do we ensure that we avoid becoming a workaholic?
How Can You Avoid Being a Workaholic?
While work is an important part of our lives, achieving a healthy work-life balance and steering clear of falling into the trap of workaholism are essential for our well-being and maintaining quality personal relationships. This section considers a few strategies to help us avoid workaholism.
1. Reflect on Values and Priorities
One of the most important steps is to identify the values and goals we want to achieve in the long term. This will help identify imbalances outside our work that we may have otherwise overlooked. Whether it is spending more time with family and friends or doing something we enjoy, make a note of it. This helps in seeing that there are other important aspects to our lives other than work.
2. Set Clear Boundaries
Once you have identified what your priorities are, you must establish clear boundaries between work and personal life. Designating specific work hours will help you avoid working overtime, giving you the time to focus on other important areas of your life. Moreover, practise saying no because workaholics often find it difficult to say no when asked to complete more tasks. Saying no can not only help you avoid becoming a workaholic but also work towards maintaining a healthy work-life balance.
Furthermore, with work becoming more hybrid, you must avoid bringing work or work-related tasks into your personal space, such as your bedroom or while on vacation, distinguishing the difference between the environment you work and the one you can unwind.
3. Practise Mindfulness
While you may have seen this often mentioned in many of our articles, mindfulness is an important aspect of our lives that helps us maintain positive mental well-being. Taking the time to practise breathing techniques, being present at the moment, or simply just being aware of the environment around you can help you slow down, listen to your basic needs, and, by extension, help you re-evaluate your priorities.
4. ‘Unplug’ More Often
We have all at least heard the following statement once; All work and no play makes Jack a dull boy. While it may seem quite straightforward for many to take a break from work, individuals with workaholism find it hard to take a break, let alone some time off from work. Going on a vacation or just taking a leave to focus on yourself can help increase your productivity levels upon return. It also prevents individuals from reaching the point of burnout or other health issues.
To conclude, the challenge lies within us to be able to identify whether we are demonstrating workaholic tendencies and ultimately prevent the adverse effects it has on our well-being. Particularly with more dynamic work environments, it is important that we are mindful of our practices in the workplace to avoid becoming workaholics.
​References Andreassen, C. S., Griffiths, M. D., Sinha, R., Hetland, J., & Pallesen, S. (2016). The relationships between workaholism and symptoms of psychiatric disorders: A large-scale cross-sectional study. PloS one, 11(5), e0152978. |