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5 Must-Dos for Workaholics

5 Must-Dos for Workaholics

There are thousands of books on personal development: how to aim higher and fulfill your potential, how to succeed through hard work, how to never give up. The list goes on. But what happens when you fail to apply these rules to your life and you are only satisfied when you are busy? You are trapped in a 24/7 cycle of stressful work and struggle to get more from life.

Welcome to the new trend that has engulfed approximately 30% of the working population: workaholism! This phenomenon is described as the state of being addicted to work and your professional career.

Definitions given by psychologists, psychiatrists, or coaches in the field of work-addiction vary but all come to the same conclusion: it’s not just unbeneficial, but actually toxic. A recent study[1] estimating the prevalence of overworking, assumes that workaholism involves thinking about work, even during leisure time. There is no typical profile of the workaholic, but it seems to entail the same negative effects as any other addiction: sleep problems, weight gain, high blood pressure, anxiety, and depression.

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How do high performance and workaholism relate?

Well, they don’t. Workaholism is not about passion—it’s not even about making money. The driving force behind workaholism is a permanent conflict with yourself and a feeling of guilt if you are not working. You are never satisfied. There is always one more little task to do, one more detail to check and that’s what makes high performance impossible to achieve. Feeling depressed and not being able to detach from work leads to your brain under-functioning overall.

In Japan, workaholism is associated to karoshi, a term introduced in 1995 which describes death or serious circulatory system diseases caused by overworking (more than 65h/week for 4 weeks). A study regarding countries with the most workaholics placed Japan in first place, Australia in second and South Africa in third. The U.S.A was ranked 5th. It seems the workaholism virus evolves fast; if you feel any workaholism tendencies in your daily routine, take a step back and attempt to reflect.

How to Transform Your Busyness Into Productivity

By following these simple steps, your work performance can be improved while simultaneously keeping workaholism at bay. Your main aim should be to reconnect to your true self, enabling you to succeed in both your personal and professional life.

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1. Face thyself.

This is the most important step to start with. Don’t mistake passion with addiction and don’t be afraid to analyse yourself objectively. Stop doubting yourself and your potential!

2. Set priorities.

Actions become habits. So set up and follow your priorities until they become second nature. Focus on your life values. Ask yourself what’s most important to you—family, health, peace of mind, money—and put it on a paper. Always keep that in mind and act accordingly.

3. Set healthy boundaries.

Saying yes can allow opportunities to arise, but sometimes saying no can lead to the right possibilities for you. Learn when to stop. Allow yourself to be flexible by converting your mindset from “only too much is enough” to “less is more.” Give work a break and embrace your need for human connection and physical activity.

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4. Take a day off.

It’s time to see “leave your comfort zone” from a different perspective—by emptying your mind. Most workaholics have difficulty enjoying free time as they feel guilty for not working. What they don’t know is that productivity comes only when energy is handled properly. Choose quality over quantity and manage your stress and time wisely.

5. Be open to others’ ideas.

The “Looking-glass self” theory states that our self-image is shaped by what we believe others think of us. Sometimes, what we believe others think of us does not match up with their actual impression of us. This discrepancy can lead you in the wrong direction. That’s why we have to allow others to analyze our actions and to accept the advice and feedback provided. Talk to your family and friends about your goals, about your actions, and about your habits. Their answers might surprise you as well as have great benefits for your personal development.

6. Consider asking for professional help.

Overworking is not a new topic among professional coaches. Some of them associate this term with typical entrepreneurial behaviour. Various coaches share success stories on how they supported others fight against work-addiction or even their own journey to find a healthy balance. Learning from someone with a high level of expertise and integrity might be one of the best things to do. It is essential to choose the guidance which is right for you. Make sure your coach is professionally certified and trustworthy; a great coach will monitor your progress and empower you to develop professionally as well as and personally.

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If you acknowledge that overworking has a negative impact on your career, take the matter seriously. Whether you consider asking for a professional coach’s help, or to follow the other aforementioned steps, start making a change. Make sure you’re on the right track to success by disowning unhealthy habits in your life. You’re in charge of your life!

Featured photo credit: Stokpic.com via stokpic.com

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Last Updated on December 17, 2018

Read this and stop feeling overwhelmed…for good!

Read this and stop feeling overwhelmed…for good!

We live in a time of productivity overload.

Everywhere you turn are articles and books about how to be more productive, how to squeeze 27 hours of work out of every 24, how to double your work pace, how to do more and more all in the name of someday getting out of the rat race. Well this is about the side effects of those ideas. If we aren’t multitasking, we feel lazy. If we aren’t doing everything, we feel like we’re slacking. We compare ourselves to others who we think are doing more, having more, getting more and achieving more, and it’s driving us crazy. We feel overwhelmed when we think we have too much to do, too much is expected of us, or that a stressor is too much for us to handle. And we respond by lashing out with emotions of anger, irritability, anxiety, doubt and helplessness.

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This season especially is the most stressful time of year. Between the holidays, final exams, family gatherings and general feelings of guilt that it’s the end of the year, it’s easy to get overwhelmed thinking of all the things you still need to get done. But if you use these tips, not only will you get the important stuff done, you’ll keep your sanity while doing it!

    Is this you?

    Change your thought pattern-stop thinking negatively

    When you feel overwhelmed, the first thing you do is start thinking negatively or begin to resent why it’s your responsibility in the first place! The first thing you have to do is to stop! Stop thinking negatively immediately. Instead, focus on the positive. If you’re stuck in traffic, think of how great it is to have some time to yourself. If you’re rushing trying to get things done by a deadline, think how lucky you are to have a purpose and to be working towards it. If you’re stressing about a final exam, think of how fortunate you are to be given the opportunity of higher education. After you’ve changed your thought patterns, you must then say to yourself “I can do this.” Keep saying it until you believe it and you’re more than halfway to ending feeling overwhelmed.

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    Take a deep breath/change your body posture

    When you’re stressed certain things happen to your body. You start to breath shallowly, you hunch over, you immediately tense up and all that tension drives your feelings of stress even more. Relax! Straighten your posture and take at least ten deep, cleansing, breaths. Force yourself to smile and do something to change your state. It could be as simple as giving yourself a hug or as silly as clapping your hands three times, throwing them up in the air and shouting “I GOT THIS!” Think to yourself, how would I sit/stand if I had perfect confidence and control of the situation?

    Focus on right now

    Now that you are in a better state of mind and are no longer thinking negatively, you need to focus on the here and now. Ask yourself this question: What is the most important thing I have control of and can act on right now? Keep asking yourself this until you have a concrete next step.

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    Take Action

    Now that you know what’s most important and what to do about it, do it! Start with the first step and focus on getting that done. Don’t worry about anything else right now, just on what your first step is and how to get it done. Once that’s done with, determine the next most important step and get that done.

    Let go of what you can’t control (the gambler’s theory)

    Seasoned gamblers understand the importance of due diligence and knowing when to let go. The Gambler’s Theory is that once your bet is placed there is nothing you can do, so you might as well relax and enjoy the process. The time to worry is when you’re figuring out the best odds and making the decision of what to bet when you can actually take action. I used this one a lot in college. After an exam, there is absolutely no point in stressing about it. There’s nothing you can do. And the same goes for feeling overwhelmed. If you can do something about your situation, do it, focus and take action. But if you’ve done what you could and now are just waiting, or if you’re worried about something you have no control over, realize that there’s no point. You might as well relax and enjoy the moment.

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    yoga-422196_1280
      Relax and enjoy the moment

      Stop feeling guilty

      Finally, stop comparing yourself to others. If you are at your wits end trying to keep up with what you think you should be doing, you aren’t being fair to yourself. This isn’t to say that you shouldn’t strive for improvement, just don’t go overboard because you feel like you have to. Only you know what’s really important to you, and your personal success journey so focus on what your top priorities are, not someone else’s.

      Everyone feels overwhelmed sometimes. The important thing is to realize it’s normal and that you can do something about it by taking focused and deliberate action. Happy Holidays!

      Featured photo credit: Stress Therapy via flickr.com

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