5 Ways to Be Less of a Workaholic

By Federico J. Quijada

In today's fast-paced work environment, it's easy to fall into the trap of workaholism. However, maintaining a healthy work-life balance is crucial for both personal well-being and long-term career success. Here are five evidence-based strategies to help you break free from workaholic tendencies:

Set Clear Boundaries

Establishing clear boundaries between work and personal life is essential. Research has shown that employees who maintain a healthy work-life balance experience higher job satisfaction and improved overall well-being (Haar et al., 2014). Try setting specific work hours and stick to them, avoiding the temptation to check emails or complete tasks outside of these designated times.

Practice Mindfulness

Mindfulness techniques can help reduce stress and improve focus, making you more efficient during work hours. A study by Shonin et al. (2014) found that mindfulness-based interventions in the workplace led to significant reductions in work-related stress and improvements in job performance. Consider incorporating short meditation sessions into your daily routine or using mindfulness apps to stay present and focused.

Prioritize Self-Care

Self-care is not selfish; it's necessary for maintaining productivity and preventing burnout. Research has shown that engaging in regular physical activity and maintaining good sleep habits can significantly improve work performance and reduce stress levels (Kline, 2014). Make time for exercise, hobbies, and adequate sleep to recharge and maintain a healthy perspective on work.

Delegate and Collaborate

Workaholics often have difficulty trusting others with tasks. However, effective delegation and collaboration can lead to improved team performance and reduced individual stress. A study by Russo et al. (2015) found that collaborative work environments positively impact employee well-being and job satisfaction. Learn to trust your colleagues and delegate tasks appropriately to share the workload.

Regularly Reassess Goals and Priorities

Take time to regularly evaluate your professional and personal goals. Clark et al. (2020) developed a Multidimensional Workaholism Scale that can help individuals identify problematic work behaviors. Use this or similar tools to assess your work habits periodically and make adjustments as needed. Remember that success is not solely defined by work achievements but by overall life satisfaction.

Implementing these strategies can help you maintain a healthier relationship with work and improve your overall quality of life. Remember, being productive doesn't mean working constantly. By finding balance, you can enhance both your personal well-being and professional success.

References

Clark, M. A., Smith, R. W., & Haynes, N. J. (2020). The Multidimensional Workaholism Scale: Linking the conceptualization and measurement of workaholism. Journal of Applied Psychology, 105(11), 1281–1307. https://doi.org/10.1037/apl0000484

Haar, J. M., Russo, M., Suñe, A., & Ollier-Malaterre, A. (2014). Outcomes of work–life balance on job satisfaction, life satisfaction and mental health: A study across seven cultures. Journal of Vocational Behavior, 85(3), 361-373. https://doi.org/10.1016/j.jvb.2014.08.010

Kline, C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American Journal of Lifestyle Medicine, 8(6), 375-379. https://doi.org/10.1177/1559827614544437

Russo, M., Shteigman, A., & Carmeli, A. (2015). Workplace and family support and work–life balance: Implications for individual psychological availability and energy at work. The Journal of Positive Psychology, 11(2), 173–188. https://doi.org/10.1080/17439760.2015.1025424

Shonin, E., Van Gordon, W., Dunn, T. J., Singh, N. N., & Griffiths, M. D. (2014). Meditation awareness training (MAT) for work-related wellbeing and job performance: A randomised controlled trial. International Journal of Mental Health and Addiction, 12(6), 806-823. https://doi.org/10.1007/s11469-014-9513-2