Workaholism & Burnout: 5 Ways to Reclaim your Work‑Life Balance

Ever caught yourself answering Slack messages at midnight with the lights off, telling yourself, “Just this last one”? You’re not alone. When the buzz of productivity feels better than sleep, you may have crossed from healthy drive into workaholism, a compulsive need to stay on the clock even when the to‑do list is done. Psychologist Wayne Oates coined the term back in 1971, calling it an “addiction to work.” In plain English: workaholism is hustle culture on steroids, and the side‑effects are real.

The Upside That Hooks Us and The Hidden Bill

Let’s be fair, overworking does come with perks, especially at first:

Inside the Workaholic Mind

Perfectionism, imposter fears, and all‑or‑nothing thinking pour gasoline on the drive to overwork. Complete a task, get a dopamine pop. Soon your brain figures out: work = mood boost. Add a workplace that rewards late‑night emails and voilà, you’ve built a habit loop worthy of any addiction textbook.

Five Ways to Reclaim Your Time (and Your Sanity)

1. Draw a hard line. Pick a shutdown time: say, 6 p.m. and guard it like a flight departure. When the clock hits, close the laptop and physically step away. A different room, even a different chair, tells your brain, “Shift modes.”

2. Calendar your life before your work spills in. Block seven hours of sleep, three workouts, and one social ritual (pizza night, soccer game, Sunday brunch) on your calendar. Treat them as meetings with someone non‑negotiable: Future You.

3. Talk back to perfectionism. Write down automatic thoughts like “Only I can do this right.” Counter them with facts: “My team has handled similar projects just fine.” Do it often; the anxiety volume will drop.

4. Shrink the digital leash. Decide which channels are truly mission‑critical after hours (spoiler: probably none). Mute the rest. Tell colleagues, “Unless it’s tagged Urgent, I’ll tackle it tomorrow.” Most will respect the clarity.

5. Find guilt‑free pleasure off the clock. A tennis league, pottery class, or book club does wonders. You’re reminding your nervous system that there are other ways to feel alive.

When DIY Isn’t Enough

When even a single afternoon away from your laptop sparks anxiety, it’s time to call in reinforcements. A therapist can help dismantle the deeper story that your value equals your output (if you live in the Zürich area, you can contact me).

Key Takeaway

Hard work builds careers; compulsive work erodes them. Sustainable success lives in the sweet spot where you’re present at work and able to close the laptop guilt‑free. Draw boundaries, care for your body, challenge the perfectionist playlist in your head, and watch how both your mood and your metrics improve.