Do you need to stop being a workaholic? Are you totally addicted to work? What some like to laugh at tiredly and are dismissed by others as a “standard” is indeed a real problem for more and more people. We are talking about so-called work addiction. Those affected, who are also referred to as workaholics, are not only considered to be particularly diligent and conscientious, but are downright obsessed with their work. What may sound like a dream come true to many bosses is in fact a real danger. Because: Progressive work addiction can cause various health impairments such as depression, stress, sleep disturbances and burnout. This makes it all the more important that sufferers know what they can do about their dependence on “drug work” and stop being a workaholic.
Accurately document working hours
Workers who can be described as workaholic are often unaware of the scale of the problem. A first important step is therefore to remember exactly how much space in life the work actually takes up to help you stop being a workaholic..
A simple and ingenious trick is suitable for this: grab notes and tricksor create a digital file and write down all the times you spend working over several weeks.
Attention: This does not only include the presence time in the workplace. The Home Office, business trips, business appointments for lunch and the “short” phone call with the boss after work should also be included in the listing.
If you have meticulously documented your working hours over a period of time, you will soon get a very good impression of how much space your job actually takes up in your life. This, in turn, is the ideal basis for further measures to stop being a workaholic.
Consciously reduce working time
It sounds so simple and yet is so difficult: so that you as a workaholic do not get into an unstoppable negative spiral that sooner or later makes you ill, you have to create the “exit” and work less to stop being a workaholic.
This works best by deliberately shortening your working hours and consistently becoming unavailable after work. In practice, the best way to implement this project is to:
- to do only X overtime every week
- turn off the company’s mobile phone after work
- Ask your colleagues and superiors to respect your “withdrawal”
- Rethink your previous organization and find ways to work (even more) more effectively
- stop defining your performance over (working) time
At its core, labour addiction is an addiction like any other. If you want to get rid of the “drug” work, you should definitely seek a balanceto compensate for the initial emptiness.
What are often chewing gums and sweets for smokers has many more faces in the case of workaholics. To distract yourself from work, you can, for example:
- Learn an instrument
- Improve your knowledge of foreign languages
- Excursions with family and friends
- Spend more time with your partner
- start a new hobby
- to read
- Listening to music
- Watch movies and series
As you can see, there are countless (meaningful) alternatives to work. Try different measures to find out what you really care about and help distract yourself from the urge to work.
Write to do-lists to stop being a workaholic
For workaholics it is absolutely natural to take home workthat was not managed duringthe day. Occasionally this may be fine, but in the long term this practice is a high psychologicalburden.
If you just feel caught and are determined to do something about your work addiction, this easy tip may help you:
At the end of the working day (i.e. when your working time is contractually finished), write down all the tasks you have not completed on a piece of paper. Then deliberately leave it on your deskto signal to your brain: these to dos stay at work and don’t come home.
You will be surprised by the psychological effect of this little trick. It not only helps you to separate work and private life, but also guarantees that you have not forgotten an important task the next day.
Learn to say “no”
One possible reason for a progressive reason is the unwillingness to say ‘no’. Quite a few workers feel obliged to their employer to “deliver” at all times – even if you are already hopelessly overburdened.
In order to escape this vicious circle, it is essential to reject tasks from time to time and hand them over to colleagues..
Pulling the emergency brake
If you notice that you are not getting to grips with your problem despite your best efforts, you should think about more far-reaching measures: pull the emergency brake and take a break of several weeks.
In your present situation, it may seem impossible to stay away from work for a longer period of time. But if you care about your health and mental well-being, you should learn to set the right priorities at the latest now..
A break– for example, in the form of a sabbatical – does not necessarily have to be spent in the form of a holiday. If you don’t feel like discovering distant lands, you can also make yourself comfortable in your own garden, for example.
Above all, it is important that you create an environment that distracts you from work as much as possible and gives you the opportunity to devote yourself to new ways of thinking..
Get professional help
Even if many sufferers do not want to realize it: an advanced work addiction is a mental illness and can also be treated professionally as such.
Of course, the step to become a psychotherapist or to the anonymous work addicts costs a lot of overcoming. However, you should always be aware of what is at stake if you carry on as before: not only your mental health, but also your physical health.
Many workaholics do not even know that they are affected by a work addiction. And those who are aware of the problem often start doing something about it far too late.
The fact is that anyone who indulges in the “obsession with the job” more and more and ignores all other aspects of (private) life quickly finds itself in a fatal downwardspiral. This is not only a threat to interpersonalrelationships, but also to the health of.
Therefore, be sure to check the signs of a work addiction and act accordingly if you notice that you have become a workaholic.