How to Get Over Your Work Obsession

That's the result of a September 2023 study in Plos One, which highlighted the concept of "work rumination," which refers to the constant thinking about negative emotions and experiences related to work.

Mark Travers, PhD, a psychologist (Cornell University and University of Colorado Boulder, USA), in charge of the popular health and mental health website Therapytips, recommends balancing work and life, emphasizing that happiness is more important than productivity and achievement.

Accordingly, not getting enough rest or relaxation is a sign of workaholism.

Here are two questions you can ask yourself to determine if you are a workaholic.

Why can't you quit your job?

Here are some reasons why you may have difficulty detaching from work, despite the negative consequences:

Work-related beliefs:Many people believe that working continuously will increase productivity, despite research showing the opposite. Instead, not getting enough rest often creates a cycle of procrastination.

Researchers also distinguish between having harmonious passion at work, which involves balancing work with other areas of life, and exhibiting “obsessive passion,” which refers to working while neglecting other needs.

Many people believe that being obsessed is the path to success, even though it actually causes more suffering. Another study found that workaholism often stems from a rigid personal belief that a person should continue working until they feel they have done enough. This exacerbates the habit of working endlessly and in exhaustion.

Self-awareness:Typically, an individual's self-esteem depends on their perceived performance. Receiving validation from external sources, such as achievement, makes them more likely to invest time disproportionately in their work.

Expectations of excellence that stem from a person's childhood or feelings of inadequacy in other areas of life can spill over into self-evaluation of work performance, leading to unhelpful comparisons with others as well as self-criticism, fueling the need to prove oneself even when it is hurting them.

Additionally, individuals who consider work an important part of their identity often think about it after work.

Job requirements:Job demands pile up on top of the pressure to continue working. When an individual experiences role conflict or ambiguity, coupled with a heavy workload or conflicting demands and insufficient time to meet them, it creates rumination at work, which drains their energy.

Workplaces with long hours, tight deadlines, constant availability requirements, limited autonomy, and low pay also significantly impact employee happiness. The prevalence of smartphones and constant connectivity across platforms makes it easier for work to hijack personal time.

What needs to change?

Adjust harmful mental demands:Challenge and reframe negative thought patterns that lead to overworking or rumination. Remember that your worth is not dependent on what you do. You deserve a break.

Set clear boundaries:Clearly define your working hours and communicate them to your colleagues and boss. Stick to these hours and use technology to your advantage.

Set an alert or use the scheduling feature to signal the end of the workday. Turn off all non-urgent notifications during your work hours to avoid unnecessary distractions.

If you work from home, create a designated workspace to separate work from your personal life. When you are done, leave the workspace or close the door to symbolize the end of the workday. Understand your limits and be willing to say no or ask for more time and resources when you are overwhelmed. Clearly communicate what would improve your working conditions to help you detach from work at the end of the day.

Create a relaxing way:Establish a routine at the end of your workday to signal the transition from work time to personal time. This could involve activities like journaling, listening to music, or engaging in a hobby that relaxes or brings you joy. Make self-care a non-negotiable part of your routine. You can also relieve stress by using emotional regulation techniques like mindfulness or deep breathing.

Create a balanced routine:Set achievable goals for each day and each week. Break tasks down into smaller, more manageable steps and celebrate accomplishments. Intentionally schedule breaks throughout the day to recharge. Use this time to take a short walk, stretch, or do other activities that help you relax and recharge.

A 2022 study found that experiencing positive emotions actually helps individuals succeed financially, save more, and create more wealth through better money management practices. The study also found the importance of allowing time for rest and investing in fun life experiences outside of work.

Relying on social support:Research shows that cultivating a strong support network is beneficial for workaholics. Support both inside and outside the workplace provides individuals with a means to share their thoughts, needs, and concerns, as well as focus on activities outside of work to recharge.