Council Update: Liberating Yourself from Overexertion
Have you ever had a break that your job took over?
Do you expend your nights contemplating job matters?
Do you shorten time with family for work?
If you replied yes to any of these questions, you might be a workaholic.
Being a workaholic is not just about putting in a lot of hours. As per expert on overwork Malissa Clark, it involves being unable to separate from your job.
From my experience coaching leaders, this is usually the norm. Company reorganizations often result in less resources, necessitating longer hours. Some individuals have multiple jobs, while others have lost their pre-pandemic work-life balance. For those still working remotely or in a hybrid setup, continuous visual prompts of work create subconscious stress.
I Need A Holiday From My Holiday
Holidays can be powerful as they help in avoiding work reminders, but many executives fail to utilize their time off effectively for relaxation. For some, working during holidays might be necessary based on company circumstances. However, if this becomes a regular practice, you need more vacation time as you are not getting the rejuvenation you need. If you work during your vacation, you're not separating work from your downtime.
The Phone Dilemma
The same executives who struggle to take a real vacation have trouble disconnecting from their phones. I suggest a simple exercise: When you return home from work, turn off your phone and keep it away. This time is for family. You can check your phone before bed for emergencies. Train your team to expect that you will check your phone later in the evening to respect family time.
When I propose this to clients, I often face pushback as some leaders feel they must be reachable. I suggest having a second phone for emergencies. This number is shared with only essential team members and is to be used only in the case of emergencies. When this phone rings, you should always answer and handle it, but this should be a rare occurrence. This has worked for my clients as most situations aren't truly urgent and important. You must realize that not every situation requires immediate attention.
This daily digital detox has proven effective for my clients and has improved their family relationships, which is the goal.
Take Care Of Yourself
We often hear that self-care is not selfish, but I find that many people do not become aware of the need for self-care until they are already in a state of burnout. And if you are truly in burnout, a weekend away, or even a week, will not solve the problem. I've read numerous stories about how long it can take to recover from burnout—as long as six months to a year.
Many people think burnout is about working too much, but it actually occurs when the pressures of deadlines, demands and long hours exceed the benefits of rewards, recognition, and downtime. It's highly physical. It disrupts cognitive functions like creativity, problem-solving, and memory, and it affects the body's neuroendocrine system, which regulates cortisol. This, in turn, can impact cardiovascular health and the immune system.
Step Back From The Brink Of Burnout
So how do you avoid getting to the point of burnout? Setting boundaries and taking real time off from work—even taking a sabbatical, if possible—are obvious answers.
But first, we must address the thoughts that keep you connected to work. When clients say they cannot stop thinking about work, I respond, "Yes, you can." First, they must stop telling themselves they cannot stop. It's a deeply wired pattern that has been practiced for years, but you must break the conversation you're having with yourself. Some of the typical worries around disconnecting from work include "There will be too much work to come back to" or "I’ll get fired from my job."
These are unfounded beliefs that we hold onto. Shift out of this worry and into action: time management, structure, and organization. If you're working more than you should and feel overwhelmed, there's too much work, and you should discuss setting boundaries with your supervisor.
Unfortunately, for founders and CEOs, the path can be harder, as there may be no one else to turn to.
R&R: A Key To Breaking Free From Overwork
When you're a workaholic, you're always tired, and it takes longer to accomplish tasks because your brain is not functioning optimally. Rest can help you feel sharper and more focused.
I strongly recommend wearable devices that measure sleep time and sleep efficiency. One such device I find particularly useful provides a "readiness score" that combines elements of sleep and activity tracking, as well as heart rate and body temperature, to tell you when you're ready for the day. This can reveal issues with the amount or quality of sleep you're getting, or both.
Overcoming workaholism and preventing burnout begins with recognizing the need to disconnect and prioritize real rest. Setting boundaries, practicing digital detoxes, and taking meaningful time off are crucial steps toward reclaiming balance.
Remember, pushing yourself too hard not only harms your health but also affects your productivity and relationships. By making self-care a priority and learning to set limits, you can maintain a healthier, more sustainable approach to work—and lead a more fulfilling life.
Our Expert Coaches Council is an exclusive, invitation-only community for leading business and career coaches."Do I qualify?"
Even within our Expert Coaches Council, individuals like Jody Michael might struggle with separating work from personal life.
As a result, Jody Michael may struggle to disconnect during holidays or implement digital detoxes effectively.
