The term “workaholic” refers to an individual who feels the compulsive need to constantly work. However, this is not the same as working hard, as those who are a workaholic find it difficult to psychologically detach from work at the end of the day. They can feel guilty if they are not working to the point it is often compared to being an obsession. In other words, they are addicted to working. 

Here are some common signs associated with being a workaholic:

• Working longer hours than needed

• Prioritising work over sleep

• Obsessed with work-related success

• Prioritising work over relationships

• Don’t have room for anything in your calendar for anything other than work

• Feel anxious and/or guilty if not working

• Using work as a distraction from other problems in your life

• Lack of energy and feeling burnt out

Although hard work is a trait typically viewed as something positive, the compulsive need to work to an excessive degree is not sustainable. Struggling to shut off from work can be detrimental to your health, well-being and relationships. Prolonged periods of stress can result in various physical and mental health problems whilst also being counterproductive as it can harm the quality of your work in the long run.

Getting out of the habit of being a workaholic can be difficult but here are 5 things you can try to improve your work-life balance.  

Acknowledging your unhealthy relationship with work

Recognising you may have a problem is the best place to start. This is a good place to begin working on creating a healthier work-life balance. Remember you are so much more than your work performance so try not to let this become your identity.

Becoming a workaholic is a gradual process and will also take time to unlearn however identifying the underlying factors that fuel this behaviour is important. Are you using work to distract yourself from other areas in your life? Are you a perfectionist? Maybe you are experiencing low self-esteem and work is a source of validation or self-worth? Or do you just work in a potentially unhealthy work environment that demands too much from you? If you are struggling with this, seeking help from a therapist can you figure out the root of being a workaholic and techniques to overcome it. 

Commit to fixing the problem 

Admitting that you have a problem is a good place to start, but you can’t fix it unless you commit to addressing the problem. Use this momentum and commit to making some important changes within your life that will help you regain some work-life balance. It will be hard at first but only by committing can we truly make long-lasting and positive change. 

Set yourself clear goals and boundaries

One helpful way to overcome familiar patterns of being a workaholic is creating clear goals and boundaries. It may be helpful to physically block out time in your calendar to make sure you have scheduled time within your day for non-work related activities. Additionally, deciding ahead of time realistically how many hours and what you intend to achieve that day can help you know when you have done enough work for the day. 

This is all about trying to commit to a balance between work and your personal life. Practising boundaries is also a helpful tool. Try saying no to additional work that you can’t manage or even delegating tasks to spread out the workload. 

Also, be committed to setting up clear boundaries for your work and personal life. For example with advancements in technology, it means we can work anywhere, any time. However, you could commit to setting clear boundaries of only working in the office and not bringing work home with you. If you work from home this might involve only working within a specific time window. But keep yourself accountable. 

Prioritise yourself  

There is a fine line between burnout and being a workaholic. If you have trouble switching off it might help if you stop working a couple of hours before going to bed to ensure you get a restful night’s sleep. Additionally, if you are struggling to psychologically detach from work, try organising fun activities that are not work-related like organising time with friends or family, learning a new skill or starting a new TV or book series. 

Just try incorporating things you enjoy doing and begin scheduling these into your everyday routine. This can be a really small but impactful way to start rebuilding your work-life balance. 

What are your values? 

What brings you meaning and enjoyment in life? Writing down all the things you feel are important in your life can help you see the imbalance in the amount of time you are putting into work compared to other things that bring you joy. This can help you refocus on engaging with other areas or people in your life that you find fulfilling. 

It is not healthy to have work as the only source of fulfilment in your life so exploring your core values and how you want to live your life can be powerful in fostering positive change. 

If you would like to talk to us about psychological therapy you can email us at hello@nepsychology.co.uk, call 07870 241970 or use the contact page.  We are experienced Clinical and Counselling Psychologists offering a range of psychological therapies.