Tips for Managing Workaholism

As someone who works 7 days a week, I have had to create weekends and strict rest periods inside my days of active work. Saturday and Sundays are more led with personal tasks but I can't fully disconnect from the mission on weekends and so day naps, strict working days of 10am-3am and working after 8pm (the kids bedtime) become a method of achieving all of my goals and commitments. My consideration for you is: Clarify your values: Reflect on what truly matters to you. Identify your core values and aspirations in both your professional and personal spheres. Understanding what is most important will help you make more aligned choices. Set boundaries: Establish clear boundaries between work and personal life. Determine specific times and spaces dedicated to work, and make a conscious effort to disconnect and engage in activities that bring you joy and fulfillment outside of work. Communicate your boundaries to colleagues, clients, and loved ones to foster respect and understanding. Prioritise self-care: Taking care of yourself is crucial for maintaining overall well-being. Prioritise self-care activities that recharge and rejuvenate you, such as exercise, quality sleep, hobbies, and spending time with loved ones. Remember that self-care is not selfish; it enables you to show up as your best self in all areas of life. Assess your workload: Evaluate your workload and responsibilities realistically. Be mindful of taking on too much and learn to delegate or say no when necessary. Recognise that you have limitations, and it is essential to avoid burnout by finding a sustainable balance between productivity and rest. Foster open communication: Engage in open and honest communication with your employer, colleagues, and loved ones about your work-life balance priorities. Clearly express your needs and concerns, and seek solutions that accommodate both personal and professional commitments. Collaborative dialogue can lead to mutually beneficial arrangements. Embrace flexibility: Explore opportunities for flexible work arrangements, such as remote work, flexible hours, or compressed workweeks. Flexibility can help create more space for personal pursuits and enable a better integration of work and life responsibilities. Practice mindfulness and presence: Cultivate mindfulness by being fully present in the present moment, whether you are at work or engaged in personal activities. By focusing on the task at hand, you can enhance productivity, reduce stress, and derive greater enjoyment from your experiences. Regularly reassess and adjust: Recognise that work-life balance is a dynamic process. Regularly assess your approach, considering your changing circumstances and priorities. Adjust your choices and commitments accordingly to maintain a harmonious equilibrium over time.

I used to think rest was a sign of weakness. For the longest time, I believed that if you're taking breaks, watching movies, relaxing, or just doing nothing—you’re not serious about your goals. I thought success only comes to those who hustle non-stop. But I was wrong. Burnout is real. You can only push yourself so far before your body and mind push back. We're not machines—we're human. And humans need rest. Now, I understand that rest is not the opposite of work, it's part of it. You don’t have to earn rest by breaking yourself. You deserve it just by being alive. 3 Simple Tips to Prioritize Work-Life Balance: 1. Set Boundaries – Define your work hours and stick to them. Respect your off time as much as you respect a deadline. 2. Schedule Breaks Like Meetings – Make time for rest, even short walks or a quiet coffee. If it's on your calendar, you're more likely to honor it. 3. Do Something Just for Joy – Watch a movie, meet friends, paint, play music—whatever makes you feel alive beyond productivity. Give yourself permission to slow down. Rest isn’t quitting—it’s fueling up. Follow Swati Mathur for more.

Too often, I find myself working crazy hours and feeling like my business is running me instead of the other way around. To keep my sanity, I had to learn some strategies to cut down on my work hours while keeping my business results high. Let me share a few things that made a difference for me. First off, I had to take a hard look at how I was spending my time. I realized I was stuck playing every role in my business - from salesperson to accountant to janitor. Sound familiar? The game-changer was learning to step back and work on my business, not just in it. This meant that I started with knowing where I spent my time and whether it was a core skill or not. If it wasn't a core skill, my job was to find someone else to do that particular activity. Last week, we talked about why you want to reduce the hours you work. Here are some ideas for how you can do it. Here's what worked for me: 1. 𝐃𝐞𝐥𝐞𝐠𝐚𝐭𝐞, 𝐝𝐞𝐥𝐞𝐠𝐚𝐭𝐞, 𝐝𝐞𝐥𝐞𝐠𝐚𝐭𝐞! I know it's tough to let go but trust me, it's worth it. Start by identifying tasks that don't need your personal touch. For me, that meant hiring a great operations manager. It took a few tries to find the right fit, but once I did, it freed up so much of my time. This is the most important and hardest skill you will ever learn. 2. 𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐮𝐧𝐢𝐪𝐮𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐬. What are you truly best at? For me, it was a big-picture strategy and client relationships. I made those my priorities and found ways to hand off everything else. 3. 𝐈𝐦𝐩𝐥𝐞𝐦𝐞𝐧𝐭 𝐬𝐲𝐬𝐭𝐞𝐦𝐬 𝐚𝐧𝐝 𝐩𝐫𝐨𝐜𝐞𝐬𝐬𝐞𝐬. This was a game-changer and impossible until I found a simple way to do it. By creating clear, repeatable processes for common tasks, I could easily train others to handle them. It took some upfront work but paid off big time in the long run. The biggest ah-ha was when I had the people doing the job document the job. 4. 𝐈𝐧𝐯𝐞𝐬𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐭𝐨𝐨𝐥𝐬 𝐚𝐧𝐝 𝐭𝐞𝐜𝐡𝐧𝐨𝐥𝐨𝐠𝐲. There are so many great apps and software solutions out there that can automate routine tasks. It's worth spending some time and money to find the ones that work for your business. In our business, we use ClickUp to manage all our OKRs and client activities. 5. 𝐋𝐞𝐚𝐫𝐧 𝐭𝐨 𝐬𝐚𝐲 "𝐧𝐨." This was tough for me at first, but I realized that not every opportunity was worth my time. Being selective about what I took on helped me focus on what mattered. When I learned to say no, I made room for saying yes to the right things. Remember, it's not about working harder but working smarter. It took me a while to get there. I learned that I could run a successful business while having a life outside of work. Does anyone else have tips to share? I'd love to hear what's worked for you and what hasn't.

A few years ago, vacations felt harder than they should. Less restful. I took them because my family needed them, but honestly I wasn't so sure that I did. I’d enjoy the first few days and then Monday would hit and my brain was back online… -Does my team have what they need? -Did I do enough to set them up for success? -Did I miss something important? I told my team and clients I was out, but I didn't actually feel gone. And that's when it clicked: this wasn't about the workload, it was about my identity. When your value is tied, even slightly, to being responsive, needed, in control… Stepping away doesn't feel like rest, it feels like a risk. If this feels familiar, you’re not alone: nearly 60% of professionals don't fully unplug on vacation. The good news is, neuroplasticity tells us our brains are made to learn and adapt through new habits and new practices. SO, here are 5 tips I’ve been practicing to get better at resting and resetting: 1. Don't just set an out-of-office. Set expectations. Who owns what? What counts as urgent? Have these conversations before you leave! Uncertainty keeps your mind working, clarity lets it rest. 2. Create a place for the thoughts to go. If and when the work thoughts come, make a note in your phone, or better yet in a journal. You're telling your brain: this matters - just not right now. 3. Decide and name what your boundaries are in advance. Before you leave, decide: will I check in? If so, when and for how long? Be clear and detailed. 4. Expect some discomfort! If you're used to constant motion, slowing down will feel off. It takes time to adjust. Give yourself grace. 5. Do something that doesn't “count.” Notice what comes up for you when you prioritize “unproductive” activities: a long walk or reading for enjoyment's sake. Time off isn't just about getting energy back. It's about remembering your value isn't tied to constant presence in the workplace and honoring the other things in your life that matter and also deserve your time and attention. Do you find it hard to take time off? What’s a practice that has made it easier?

Burnout changed me. I've always been a hard worker. I'm the type of person who puts in long hours and takes on extra projects - with a smile on my face. But last year, I started to feel burnt out for the first time. I was exhausted, irritable, and I couldn't focus on my work. I knew I needed to make a change, but I didn't know where to start. I eventually realized that I needed to set some professional boundaries. I started saying no to extra work, and I took more time for myself. I also started to focus on my mental and physical health. I started exercising regularly, and I made sure to get enough sleep. This is tough as a workaholic. Making these changes was hard at first, but it was worth it. I'm no longer burnt out, and I'm actually more productive than I was before. I'm also happier and healthier. My family and loved ones have noticed the positive change. And believe me, those that love me have been in my corner the entire way. If you're feeling burnt out, I encourage you to make some changes. It's not easy, but it's worth it. Here are a few tips to help you get started: Set some professional boundaries. Learn to say no to extra work, and take time for yourself. Focus on your mental and physical health. Exercise regularly, get enough sleep, and eat healthy foods. Talk to someone you trust. A therapist or counselor can help you work through your burnout and develop healthy coping mechanisms. Burnout is a real problem, but it doesn't have to define you. You can make changes and reclaim your life. You are worth it. People Are Worth It. #personaldevelopment

Take care to break the burn out lifecycle. How to do it? 1. Set boundaries with work time Academia can be endless. Set clear “off” hours, even if it’s just one evening a week or a no-email-after-8pm rule. 2. Celebrate small wins Submit a draft? Finish grading? Survived a tough meeting? Take 5 minutes to acknowledge it. Progress counts — not just productivity. 3. Move your body Walk, stretch, do yoga, dance in your kitchen — anything that gets you out of your head and into your body for even 10 minutes a day. 4. Protect your sleep No amount of caffeine compensates for chronic sleep deprivation. Prioritize consistent, decent sleep over one more article read. 5. Talk to people outside academia Get perspective from friends or family who aren’t in the academic grind. They can help you zoom out from the pressure bubble. 6. Learn to say no (gently but firmly) You do not have to say yes to every committee, co-authorship, or conference. “Thanks so much for thinking of me — I can’t take this on right now.” 7. Do one thing just for joy Bake, read fiction, garden, play music, knit badly — it doesn’t matter. Choose something with no academic value. Just fun. 8. Take real breaks Step away from your computer. No multitasking. Even a 15-minute coffee in silence can reset your brain. 9. Find a peer buddy Someone who gets it. Check in weekly, vent if needed, and remind each other of your actual value beyond your CV. 10. Remind yourself: you are not your work Your worth isn’t tied to your publication rate, funding success, or teaching evaluations. You're a whole person — act accordingly. Best of luck! #academicjourney

Productivity means nothing if you’re running on empty. Slow down before you break down.   If work takes all your time, so will burnout. You don’t need more hours, you need better balance. How to achieve balance between productivity and play:   1. Time-block work and play. ⏰ ↳ Plan your day in blocks. ↳ Set alarms to switch tasks. Avoid overworking.   2. Use the “Big 3” rule. 🎯 ↳ Pick 3 must-do tasks daily. No long to-do lists. ↳ Finish those first. Everything else is extra.   3. Follow the 50/10 work cycle. ⏳ ↳ Work for 50 minutes. No distractions. Deep focus. ↳ Break for 10 minutes. Walk, stretch, or relax.   4. Create a shutdown routine. 🚦 ↳ End work at the same time daily. Close your laptop. ↳ Plan tomorrow’s top tasks. Then unplug fully.   5. Single-task like a pro. 🔄 ↳ Multitasking kills focus. Do one thing at a time. ↳ Batch similar tasks. Emails, calls, or admin together.   6. Work with energy, not just hours. ⚡ ↳ Do hard work when energy is highest. ↳ Save low-focus tasks for later. Keep momentum.   7. Move every hour. 🚶 ↳ Stand, stretch, or take a short walk. Avoid stiffness. ↳ Blood flow = focus. 8. Say 'no' more often. ✋ ↳ Every yes takes time. Be selective. ↳ Set clear boundaries.   9. Make rest a non-negotiable. 😴 ↳ Lack of sleep kills productivity. Prioritise it. ↳ Rest isn’t wasted time. It fuels deep work.   10. Optimise your workspace. 🏡 ↳ A tidy space = clear mind. ↳ Use music or silence. Find what boosts focus.   11. Celebrate small wins. ✅ ↳ Track your progress daily. Small steps add up. ↳ Reward yourself for effort. Not just big results.   Work and play aren’t opposites. Balance them, and you’ll do both better.   What’s your best tip for balancing work and life? Let me know in the comments.   ♻️ Repost to inspire work-life balance 👉 Follow Lauren Murrell for more like this