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10 Reasons You Should Stop Working Long Hours Today

10 Reasons You Should Stop Working Long Hours Today

If you have a job in the present challenging economic times, you are probably doing everything you can to hold on to it. If your employer asks you to put in 50 hours of work every week, you likely go further and put in 60 or more hours. You might think you are getting more done by working longer, but in fact every hour you put in over 40 hours a week is making you less productive, both in the short and long term. Studies have found that the “sweet spot” for optimum productivity is 40 hours a week. Here are ten specific reasons you should stop working long hours today if you want to maintain optimum productivity.

1. Reduced productivity

Long work hours are often counterproductive. Ford Motor Company proved this in the 1990s through a series of studies that showed every additional 20 hours of work above the recommended 40 hours resulted in an increase in productivity only for three to four weeks before productivity turned negative. If you consistently work long hours, you get burned out and inevitably start falling behind in your duties. Productivity declines and you have to spend more hours trying to catch up on neglected tasks.

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2. Increased fatigue

Fatigue sets in when you work extended hours over a long period of time. Symptoms of fatigue from extended workdays include sleepiness, weariness, poor concentration, irritability and increased susceptibility to illness. These symptoms are a big hindrance to productivity. If you don’t stop and rest from work, fatigue will increase and become overwhelming.

3. Higher safety risks

When fatigue increases and you become overwhelmed from long workdays, your safety is at risk. Accidents and injuries are more likely to occur in the workplace. This safety hazard, while difficult to clearly support with scientific evidence because fatigue levels are not easy to measure and quantify, is a logical concern that you should not ignore.

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4. Neglected social life

You will find it difficult to maintain a healthy social life when you work 60 or more hours a week. Free time to spend with family and close friends is not adequate with this work schedule. Extended work hours can also reduce the quality of your life by conflicting with quality time for family and time for other responsibilities and needs outside work. Stop working long hours and get a life outside of work.

5. More stress

Odds are when you work long hours you are doing it at the expense of not only your family and close friends, but also your diet, exercise routine and sanity. The more you try to prove you are a passionate and productive team player at work, the more you get forgotten by your kids, spouse and dog; and the more your mind registers stress.

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6. Musculoskeletal damage

Repetitive work when sustained in awkward postures increases the risk of developing musculoskeletal disorders (MSDs) that damage the body’s muscles, joints, ligaments, tendons and nerves. Avoid extended work hours to give your body sufficient time to recover and repair itself each day, otherwise your muscles might just buckle under work pressure.

7. Ergonomic hazards

Depending on where you work, lengthened work hours can expose you to serious ergonomic hazards like chemicals, radiation, vibration, noise, and extreme temperatures. Exposure to these ergonomic hazards can have serious health implications that you are better off avoiding by shortening your workday.

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8. Heart attack

The risk of heart disease increases markedly by 67% for people who work long hours compared to people who work the standard 7-8 hours a day, according to a report by The University College London. Although a number of underlying factors like high blood pressure may make a difference, working long hours does not help your heart. Professor Stephen Holgate of the Medical Research Council says: “This study should make us think twice about the old adage ‘hard work won’t kill you‘.”

9. Brain damage

Another report, published in the American Journal of Epidemiology, found middle-aged workers who clock upwards of 55 hours a week have poorer mental skills, including short-term memory and reduced ability to recall words, than those who work fewer than 41 hours. The study suggests that prolonged time at work can cause long-term brain damage or dementia. It is not clear why working long hours has an adverse effect on the brain, but this study should give pause for thought to workaholics.

10. Risk of obesity

Yet another study, by researchers at the University of Maryland School, reported that demanding work schedules can contribute to obesity. Lead researcher Nicole Au, who led a similar study at Monash University in Australia, said, “Extended work hours may reduce the time spent preparing home-cooked meals, exercising and sleeping, which are risk factors for obesity.”

Admittedly, some of these associations between extended work hours, health and safety concerns are not conclusive. However, getting off the 40-plus-hour-a-week treadmill now is definitely a better habit for your overall well-being and productivity.

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on May 22, 2019

Ditch Work Life Balance and Embrace Work Life Harmony

Ditch Work Life Balance and Embrace Work Life Harmony

How do you usually go about your day?

Do you wake up in the morning, get ready for work, and then spend the whole day looking forward to being at home and unwinding?

We often hear about work life balance – having a good balance between work and personal time. Whilst this may sound like a smart idea, it can also imply that we should dedicate at least half of our time to work–and sacrifice time for our “personal life”.

To me, that seems…off balance. Because, the truth is, it’s nearly impossible to split your time equally between the two. And, you may end up stressing out if you’re not able to meet that expectation of balance.

Instead, why not think of having work life harmony instead?

With this mindset, you can actually integrate work into your life in a way that feels more complete. This way, you don’t need to view work and having personal time as separate.

So, how do you achieve work life harmony?

Work Life Harmony Explained

The difference between work life balance and work life harmony is pretty simple.With the former, there is an implication that you have to sacrifice your “life” for work. But, this is the worst way to go about things! How can you truly be at peace in life if you dread 8 hours of your day?

Work life harmony on the other hand, allows your work to be a part of your life. This means that you can choose to be happy both at home, and at work! Work no longer needs to be seen as the ‘bad’ or un-fun activity.

Having work life harmony also ensures you’re truly present in whatever place you find yourself.

Just take a look at Jeff Bezos, CEO of Amazon for example.

He uses a non traditional approach to work by making time for breakfast every morning with his family, doesn’t set his alarm before going to bed, schedules surprisingly few meetings, and still puts aside a few minutes every day to wash his own dishes.

He believes that all his staff should stop trying to achieve a ‘balance’ in their work and personal lives as that implies a trade off. Instead, he envisions a more holistic relationship between the two.

As the world’s richest man, he must be doing something right!

Rethink Time Management

Now, when we think of striking a balance, we usually associate it with time, don’t we? How much time are we spending at work versus how much time are we spending in our personal lives?Are we taking enough time to be with our loved ones, to do meaningful activities with others or even for ourselves, or are we just dedicating all our time to work?

This is the so-called-balance that many struggle with.

With work life harmony, we learn to rethink time management. By re-assessing how you manage your time, you’ll have a lot more of it. It’s incredible how much time can get wasted over the period of a day–especially when you’re not accurately tracking it.

Unfortunately, unless you’re consciously making an effort, your brain is not always the best at making accurate judgement calls when it comes to prioritizing. It tends to have a bias towards short term benefits and short term costs.

As there are often many more options our brains link to short term benefit; when you’re trying to focus on a task that gives you a long term benefit, that task usually becomes low priority. This is otherwise known as Priority Chaos.

In order to overcome this and be in better control of your time, identify the tasks that need the most focus to get accomplished. If it’s a big task, then it’s good to break it down into smaller bite-sized actions that will provide you with a clearer short term benefit.

When setting up tasks, give yourself a time limit. The brain has a bias towards short term benefits, and your attention span is limited, so if your tasks are going to take ages to complete, you’ll end up losing focus… and wasting time.

Once you have all your tasks written down, it’s time to prioritize them. Since you have a time limit, your focus should be on the top priority tasks. By doing this, you will already be able to get more done in less time at work!

Have Passion for What You Do

Managing your time is important in achieving that work life harmony. But, perhaps of greater importance, is loving what you do in life.One of the most effective ways to achieve a work life harmony is to really enjoy, or find a purpose, in what you do for a living. Even though everyone isn’t always lucky enough to find a position that pays them for pursuing their passion, you can strive to find meaning in what you are already doing, or pursue something new entirely!

For example, say you work at an office that sells paper. While many people wouldn’t consider this a world changing pursuit, I beg to differ. Think of all the individuals in the world that rely on paper. From creative types to quantum physics experts, your role at your workplace brings incredible value to many many people all over the world. You will have, without a doubt, helped bring a new idea into existence. Several new ideas to be precise.

So have a think about what you’re doing now. Is it something that allows you to embrace your passion?

Or perhaps you might not even know what it is that you love or enjoy doing. Why not explore and reflect on what gives you joy and contentment? Is there an area or industry that you could see yourself exploring to experience that fulfillment?

Can you find a deeper purpose in what you’re already doing?

When you’re able to find meaning in your work, you’re that much closer to achieving work life harmony.

Don’t Be Intimidated By Obstacles and Limitations

Creating work life harmony is also about understanding yourself–which includes your limitations and past obstacles–as this allows you to become more resilient.

If you never had to experience struggles, challenges or setbacks, then you would never be forced to adapt and mature. So in theory, having to face obstacles in life is actually quite necessary.

Most of us think of setbacks and obstacles as negative. Though, if you’re able to maintain an optimistic attitude, you’ll almost always have a higher chance of success of overcoming those obstacles to reach your eventual goal.

Your attitude towards setbacks will define the outcome of whether you rise from the challenge or remain stuck in it. So, in order to achieve work life harmony, it’s important to have a resilient attitude as challenges will always come your way–especially when you strive to integrate work into your life, and not a separate or dominant part of life.

Delegate When You Need To

Of course, when you want to increase productivity and minimize the time or effort spent, a great way to do so is to delegate!

If you spend a lot of time doing tasks on your own that could be delegated to others (whether at work or at home) you’re losing a lot of precious free time that could otherwise be spent elsewhere.

At the end of the day, we all have a limited amount of time. So we should all be striving to create a harmonious work and living situation where we can find meaning in all that we do.

While an overall goal may be meaningful, not all of the milestones or tasks needed to get there may be meaningful. That’s because we have our strengths and weaknesses, likes and dislikes. Not every task is going to be enjoyable or easy to complete. That’s where delegation comes in.

Delegation simply allows you to leverage time from an external source, thus giving you opportunities to increase your own quality of time. Keep in mind that delegation should be done with deliberate attention, otherwise you may end up over relying on others.

If you find that you’re running into the problem of over delegating, then it may be time to re-evaluate your motivation for doing whatever it is that you’re doing.

Embrace the Circle and Become Happier and More Productive

Living in harmony is about feeling good about the ways in which you spend your time, despite how busy you may be.Your switch from work mode to a more personal mode should be effortless. It’s about integrating your personal life and the things you love into your busy work life!

It all begins with the shift in perspective. Understanding what your passions are, and learning to be resilient, before taking a different approach to the way you manage your time and everyday tasks.

These are steps that you can start taking to move away from balance to harmony. 

Featured photo credit: Photo by Marten Bjork on Unsplash via unsplash.com

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