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Summertime: Rehab Time for Workaholics

Summertime: Rehab Time for Workaholics

How to use a vacation to conquer work addiction
beach view

    Workaholism is as much an addiction as those to drugs, tobacco or alcohol. Those who suffer from it crave the constant ‘highs’ they get from throwing themselves into work’s deadlines, problems and constant hustle and bustle. Even those near-impossible targets and deadlines can provide an adrenaline rush. Staring into the abyss of an empty order-book or hurling yourself headlong into the race to chalk up still more quarterly profits has something about it akin to extreme sports like bungee-jumping or free-fall parachuting.

    To many people, work seems so much more exciting than the rest of their life. Once hooked on the ceaseless crises and challenges, they can’t let go.

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    Going ‘cold turkey’

    Nearly all addicts face withdrawal symptoms when they try to break free and workaholism is no exception. Recovering addicts are likely to feel unfocused, aimless, tense and irritable. They suffer anxiety (“I ought to be doing something“) and fear (“What’s going on that I don’t know about? Who’s plotting to mess me about some way?”). If they’re in the office, the temptation to fall ‘off the wagon’ and get back into their old ways can be overwhelming.

    That’s why a vacation is a good time to cope with post-workaholic stress disorder (PWSD). Aside from the initial period of cold turkey, the state of nervousness that hangs around is easier to deal with if you aren’t in a place where you can start checking up again. That’s why some high-end resorts now offer to lock away guests’ computers, CrackBerry’s, cellphones and PDAs so it’s almost impossible to slip back into staying in 24-hour contact “just in case.”

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    Designing a vacation to deal with PWSD

    Taking the kind of vacation you’ve always taken — assuming you’re not such a hopeless workaholic that you can’t remember what that’s like — won’t do for this purpose. A PWSD cure needs careful planning in advance and some tough decisions to take your medicine and stick with it long enough to see results. You may need to enlist the help of your nearest and dearest along the way. They’ll probably be willing to assist since, in my experience, they are usually the ones whom you have made to suffer worst during your years as a workaholic.

    Here are the steps you will need:

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    • Take a long enough vacation to allow the cure to work. Three weeks is ideal, two weeks is reasonable, 10 days is the minimum useful period.
    • Go right away — a long way away — so you can’t be called back in anything but the most dire emergency.
    • Contract with someone else (that nearest and dearest person would be ideal) to take charge of all means of contact with your office and deny you access. Tell them also to keep you away from telephones, Internet cafés, and any other ways of getting in touch with your place of work.
    • Before you leave, tell everyone at work that you are going to a place so remote that contact will be impossible. Give an emergency contact number to only one person and threaten to erase all their hard drives and backups when you return if they give it to anyone else.
    • During your vacation impose a total media blackout. No news, no papers, nothing.
    • Select a vacation that includes plenty of activities. It’s best if these are either compulsory or you have paid for them in advance, so you’ll be unwilling to waste your money by not taking part. A beach holiday should be avoided at all costs. The abrupt transition between the continual, hectic activity at work and hours with nothing particular to do will be too much. I used to take group birding tours. You had to go along, because everyone expected it (and you rarely stayed two consecutive nights anywhere, so they couldn’t leave you behind) and you were out looking for birds from before dawn until the sun went down, every day.
    • Act like a recovering alcoholic, for whom a single drink will start it all over again. Don’t check in with your workplace even once. That will send you right back to being addicted. The rule is not a single call, e-mail, or internet connection. Not one.

    Just in case you think this all sounds too extreme and “one little drink — I mean phone call — can’t hurt,” Air New Zealand found that staff who took a total-break vacation showed an 82% improvement in performance on their return. What else can do that?

    Besides, you owe it to yourself to break your addiction, whether it’s strong or mild. Workaholism lowers energy and resilience, undermines your health, wrecks relationships, inflicts needless pain on others and destroys your judgment. The effects can be on a par with drink and drugs. It’s high time organizations took it as seriously and made it either an offense meriting discipline or a condition for which treatment is compulsory.

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    Make this year’s vacation the one where you finally free yourself to live a normal, healthy life.

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    Last Updated on July 13, 2020

    How Not to Feel Overwhelmed at Work & Take Control of Your Day

    How Not to Feel Overwhelmed at Work & Take Control of Your Day

    Overwhelm is a pernicious state largely caused by the ever-increasing demands on our time and the distractions that exist all around us. It creeps up on us and can, in its extreme form, leave us feeling anxious, stressed and exhausted.

    If you’re feeling overwhelmed at work, here are 6 strategies you can follow that will reduce the feeling of overwhelm; leaving you calmer, in control and a lot less stressed.

    1. Write Everything down to Offload Your Mind

    The first thing you can do when you begin to feel overwhelmed is to write everything down that is on your mind.

    Often people just write down all the things they think they have to do. This does help, but a more effective way to reduce overwhelm is to also write down everything that’s on your mind.

    For example, you may have had an argument with your colleague or a loved one. If it’s on your mind write it down. A good way to do this is to draw a line down the middle of the page and title one section “things to do” and the other “what’s on my mind”.

    The act of writing all this down and getting it out of your head will begin the process of removing your feeling of overwhelm. Writing things down can really change your life.

    2. Decide How Long It Will Take to Complete Your To-Dos

    Once you have ‘emptied your head,’ go through your list and estimate how long it will take to complete each to-do.

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    As you go through your list, you will find quite a few to-dos will only take you five or ten minutes. Others will take longer, often up to several hours.

    Do not worry about that at this stage. Just focus on estimating how long you will need to complete each task to the best of your ability. Here’s How to Cultivate a More Meaningful To Do List.

    3. Take Advantage of Parkinson’s Law

    Now here’s a little trick I learned a long time ago. Parkinson’s Law states that work will fill the time you have available to complete it, and us humans are terrible at estimating how long something will take:((Odhable: Genesis of Parkinson’s Law))

      This is why many people are always late. They think it will only take them thirty minutes to drive across town when previous experience has taught them it usually takes forty-five minutes to do so because traffic is often bad but they stick to the belief it will only take thirty minutes. It’s more wishful thinking than good judgment.

      We can use Parkinson’s Law to our advantage. If you have estimated that to write five emails that desperately need a reply to be ninety minutes, then reduce it down to one hour. Likewise, if you have estimated it will take you three hours to prepare your upcoming presentation, reduce it down to two hours.

      Reducing the time you estimate something will take gives you two advantages. The first is you get your work done quicker, obviously. The second is you put yourself under a little time pressure and in doing so you reduce the likelihood you will be distracted or allow yourself to procrastinate.

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      When we overestimate how long something will take, subconsciously our brains know we have plenty of time and so it plays tricks on us and we end up checking reviews of the Apple Watch 4 or allow our colleagues to interrupt us with the latest office gossip.

      Applying a little time pressure prevents this from happening and we get more focused and more work done.

      4. Use the Power of Your Calendar

      Once you have your time estimates done, open up your calendar and schedule your to-dos. Go through your to-dos and schedule time on your calendar for doing those tasks. Group tasks up into similar tasks.

      For emails that need attention on your to-do list, schedule time on your calendar to deal with all your emails at once. Likewise, if you have a report to write or a presentation to prepare, add these to your calendar using your estimated time as a guide for how long each will take.

      Seeing these items on your calendar eases your mind because you know you have allocated time to get them done and you no longer feel you have no time. Grouping similar tasks together keeps you in a focused state longer and it’s amazing how much work you get done when you do this.

      5. Make Decisions

      For those things you wrote down that are on your mind but are not tasks, make a decision about what you will do with each one. These things are on your mind because you have not made a decision about them.

      If you have an issue with a colleague, a friend or a loved one, take a little time to think about what would be the best way to resolve the problem. More often than not just talking with the person involved will clear the air and resolve the problem.

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      If it is a more serious issue, then decide how best to deal with it. Talk to your boss, a colleague and get advice.

      Whatever you do, do not allow it to fester. Ignoring the problem will not make it go away. You need to make a decision to deal with it and the sooner you do so the sooner the problem will be resolved. (You can take a look at this guide on How To Make Good Decisions All The Time.)

      I remember long ago, when I was in my early twenties and had gone mad with my newly acquired credit cards. I discovered I didn’t have the money to pay my monthly bills. I worried about it for days, got stressed and really didn’t know what to do. Eventually, I told a good friend of mine of the problem. He suggested I called the credit card company to explain my problem. The next day, I plucked up the courage to call the company, explained my problem and the wonderful person the other end listened and then suggested I paid a smaller amount for a couple of months.

      This one phone call took no more than ten minutes to make, yet it solved my problem and took away a lot of the stress I was feeling at the time. I learned two very valuable lessons from that experience:

      The first, don’t go mad with newly acquired credit cards! And the second, there’s always a solution to every problem if you just talk to the right person.

      6. Take Some Form of Action

      Because overwhelm is something that creeps up on us, once we feel overwhelmed (and stressed as the two often go together), the key is to take some form of action.

      The act of writing everything down that is bothering you and causing you to feel overwhelmed is a great place to start. Being able to see what it is that is bothering you in a list form, no matter how long that list is, eases the mind. You have externalized it.

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      It also means rather than these worries floating around in a jumbled mess inside your head, they are now visible and you can make decisions easier about what to do about them. Often it could be asking a colleague for a little help, or it could be you see you need to allocate some focused time to get the work done. The important thing is you make a decision on what to do next.

      Overwhelm is not always caused by a feeling of having a lack of time or too much work, it can also be caused by avoiding a decision about what to do next.

      The Bottom Line

      Make a decision, even if it is to just talk to someone about what to do next. Making a decision about how you will resolve something on its own will reduce your feelings of overwhelm and start you down the path to a resolution one way or another.

      When you follow these strategies to can say goodbye to your overwhelm and gain much more control over your day.

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      Featured photo credit: Andrei Lazarev via unsplash.com

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