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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. He is also the founding editor of Web Writer Spotlight.

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Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

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Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

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And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

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For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

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If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

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