Are you constantly overworking? 6 tips to overcome workaholism

Workplace Wellness

Dec 15

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Workaholism can look like drive, but really, it’s disconnection, and it can quickly drain you. Learn the signs of overworking, why it happens, and 6 steps to help you find balance.

You know the feeling: You promise yourself you’ll shut your laptop after you respond to one more email, one more report, or one more request from your boss. But the reality is that the to-do list never ends, and neither does the pressure that comes along with it. Even when the workday is over, your mind stays alert, looping through tasks, ideas, and even guilt for not doing enough. What used to be motivation for you now feels more like a compulsion — a compulsion to overperform and always be “on.”

This type of restlessness has a name, and it’s called workaholism. Workaholism isn’t proof of passion. It’s a chronic pattern of overworking that disconnects you from rest, relationships, and your own limits and boundaries. Many people see working all of the time as a responsibility or drive, but constant striving can become a kind of self-erasure over time, where rest feels unsafe, and achievement is never enough.

We’re here to help you notice those patterns in your life with curiosity instead of criticism. Let’s explore how mindful awareness can help you rebuild a more sustainable rhythm that’s grounded in balance, not burnout.

What is workaholism?

Workaholism is more than working long hours — it’s the inability to stop, even when you want to. It’s the mental pull to check one more thing, the guilt that comes with not working, and the sense that your worth depends on your output.

First described by psychologist Wayne Oates in 1971 as “the compulsion or uncontrollable need to work incessantly,” workaholism is now recognized as a behavioral addiction, marked by preoccupation with work, emotional withdrawal during downtime, and loss of control over effort and time.

Unlike passion, which energizes and connects, workaholism is driven by anxiety or fear. It often hides beneath cultural praise for being dedicated to your job or having grit, but beneath the surface, workaholism trades a zest for life with the need for validation.

What causes workaholism?

Workaholism is often shaped by personal history, personality, and cultural pressure to overperform. Understanding those roots can make recovery feel less like self-blame and more like self-awareness.

Early conditioning and self-worth: Many people who overwork learned early that achievement equals approval. Praise for being capable or dependable can hardwire the belief that love must be earned through effort. Over time, work becomes the safest way to feel secure.
Personality and perfectionism: Perfectionism often pairs with workaholism. Setting unrealistically high standards or fearing failure can make rest feel unsafe. Studies show that perfectionistic traits, especially concern over mistakes, predict stronger workaholic tendencies.
Emotional avoidance: Work can serve as a distraction from loneliness, uncertainty, or stress. It offers temporary relief, reinforcing the overworking habit until busyness feels like safety.
Cultural and organizational norms: In many fields like tech, healthcare, or caregiving, long hours are normalized and even celebrated. Overworking becomes a marker of worth rather than a warning sign pointing toward burnout.
Reinforcement and reward: Each time overworking earns praise or progress, the pattern strengthens. The brain learns that productivity equals value, and thus the cycle remains.

How can you tell if you’re a workaholic?

It’s not always clear when “working hard” crosses the line into workaholism. On the surface, you might look productive and composed. Inside, though, there’s often tension and the feeling that no matter how much you do, it’s never quite enough.

Below are some common signs of workaholism to help you notice what might be happening beneath the surface.

7 common signs of workaholism

You feel anxious or guilty when not working
You’re mentally at work even when you’re not
You sacrifice basic needs for productivity
You set unrealistic standards and struggle to feel satisfied
You equate self-worth with output
You have difficulty delegating or saying no
Your health or relationships show signs of strain

What are the effects of excessive work on your health?

At first, overworking can feel productive and worthwhile. Your focus sharpens, your energy spikes, and the praise keeps you going. Over time, that drive you once felt turns into feeling depleted. The body stays in near constant stress mode, flooding it with hormones that were never meant to run so high. This wears down both your body and mind.

Workaholism isn’t just psychological — it’s physiological too. Research has linked chronic overworking to cardiovascular disease, sleep disruption, and higher rates of anxiety and depression. These side effects often build gradually and are mistaken for “normal” fatigue until something gives.

Physical strain and burnout: Prolonged stress keeps your heart rate, blood pressure, and cortisol levels elevated. As the body struggles to recover, it increases the risk for hypertension, fatigue, and metabolic issues. Burnout shows up as exhaustion, cynicism, and reduced motivation.

Sleep disruption: Even when you stop working, your mind may not rest. Racing thoughts and late-night rumination disrupt deep sleep and decrease your ability to focus. Sleep debt then fuels more stress, trapping you in the same cycle.

Emotional exhaustion and mood disorders: When work becomes your main coping tool, your emotional energy may run out. Workaholism often coexists with perfectionism, anxiety, or depression, leaving little space for rest or joy.

Cognitive and creativity decline: The brain needs downtime to integrate ideas and solve problems. Without rest, your thinking may narrow, and creativity fades. And while you work harder, you may not necessarily be working smarter.

Relationship and social health: The cost of overwork often shows up in relationships. Distraction, irritability, and distance can leave loved ones feeling like they’re coming in second place to your job. And it may not be because you care less about them, but because your balance has shifted.

How to recover from workaholism: 6 mindful tips to overcome work addiction

Recovery from workaholism doesn’t mean you must quit your job or suppress ambition. You can be ambitious and still fight against overworking. The goal is not less productivity but more choice and the ability to work with focus and rest without guilt.

Below are six mindfulness-based strategies that help reduce compulsive overworking.

1. Pause before reflexively saying “yes”

Before agreeing to another task, take a brief pause. Notice what’s motivating your “yes.” Is it a genuine purpose and desire, or is it pressure to prove your worth? This micro-moment of awareness interrupts automatic patterns and gives your brain a chance to step back from the feeling of obligation. Even one deep breath can create space between impulse and action.

Try the 3-3-3 check-in by taking three breaths, pausing for three seconds, and asking yourself three questions: Do I have the bandwidth? Does this align with my priorities? Will saying yes support or drain me?

2. Schedule recovery as intentionally as meetings

Rest requires structure, just like work does. Add blocks of downtime, movement, and connection to your calendar, and treat them as nonnegotiable appointments with yourself. This practice helps recondition your nervous system to recognize rest as productive in its own right, which is essential for long-term cognitive and emotional health.

Evidence shows that structured rest improves focus, creativity, and problem-solving, so taking time for yourself has many benefits that move beyond the physical act of slowing down.

💙 Learn how to Schedule Me-tings, which is time set aside just for you, with this guided meditation found on the Calm app.

3. Use mindfulness to reset throughout the day

Mindfulness helps retrain your attention from doing everything to just being here and having that be enough. Even a short, two-minute pause to notice your breath or bodily sensations can calm the stress response.

Try a small ritual, like placing your hand on your desk at the end of each task and silently noting, “This is enough for now,” or repeating mantras to yourself, like “You worked hard today.” Over time, that simple closure helps your brain transition from overcommitting to noticing when enough is enough.

💙 Practice mindfulness at work with Settle Down by Single Tasking, led by Jay Shetty on the Calm app.

4. Redefine productivity

Workaholism thrives on narrow definitions of success, like work output, the results, and how efficient it is. Try widening the margins. What if productivity also included moments of joy, rest, or kindness?

Shifting from achievement-based self-worth to values-based living helps restore balance. Productivity then becomes based on how aligned your actions are with what matters most and not what you produce.

5. Set digital and temporal boundaries

Technology blurs the line between work and rest, so it’s recommended to rebuild the boundary from scratch. Disable notifications after work hours, use separate browsers or profiles for work and personal life, and set a consistent wind-down ritual that you practice daily, like closing your laptop, dimming lights, and taking a walk.

This conscious choice signals your nervous system that the workday is over. And research shows that consistent detachment from work promotes higher wellbeing and lower burnout.

6. Seek connection and accountability

For some people, healing from workaholism may require support. Therapy, coaching, or peer groups can help you identify the cause of overworking and replace self-criticism with compassion. Relationships also serve as reminders that your value isn’t tied to output — it’s reflected in connection.

Even one trusted friend who checks in with you regularly can be an anchor when old patterns resurface.

Workaholism FAQs

What are the signs of workaholism?

Common signs include feeling restless or guilty when you’re not working, struggling to mentally disconnect, and putting work above sleep, meals, or relationships. You might notice that even during downtime, your mind loops through tasks or future goals.

Clinically, this reflects a pattern of “working excessively and compulsively,” meaning your behavior continues even when you intend to stop.

Why do we become workaholics?

Workaholism often develops as a coping mechanism. You might turn to work for a sense of safety, control, or self-worth — especially if achievement has long been tied to validation.

Cultural messages that glorify busyness reinforce the habit, making it harder to notice when productivity crosses into compulsion. Over time, the drive to achieve starts to replace the capacity to rest.

What is the main cause of workaholism?

There’s no single cause, but several common threads. Personality traits like perfectionism and high conscientiousness play a role, as do environments that reward overcommitment.

Each success or bit of praise can trigger a dopamine hit, reinforcing the pattern and making overwork feel gratifying, even when it’s harmful.

How does workaholism affect relationships?

When work dominates your mental space, emotional availability tends to shrink. You may find yourself distracted during conversations, skipping shared time, or prioritizing tasks over connection.

Partners and friends can start to feel unseen, leading to tension or loneliness on both sides. Research shows that high workaholic tendencies correlate with lower relationship satisfaction and more conflict at home.

Can workaholism be cured?

Workaholism can absolutely be managed and healed. With awareness, therapy, and clear boundaries, most people regain balance and flexibility.

Cognitive-behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) have proven effective for breaking compulsive work patterns and reshaping beliefs about productivity.

How is workaholism different from passion?

Passion is fueled by interest and choice, whereas workaholism is fueled by anxiety and obligation. Passion enhances your life and allows rest without guilt. Workaholism narrows your focus and makes rest feel unsafe.

The key difference lies in flexibility. If you can step away and feel at peace, it’s passion. If stopping feels like failure, it’s workaholism.

What happens if you overwork for too long?

Chronic overworking keeps your body in a prolonged stress state, increasing risks for cardiovascular problems, fatigue, anxiety, and burnout. Mentally, it dulls creativity and motivation; emotionally, it can cause numbness and disconnection.

The longer the pattern continues, the harder it becomes to truly rest — but the body always keeps count and will eventually signal that something has to shift.

How can mindfulness help reduce overworking?

Mindfulness teaches awareness of your body’s limits and your mind’s triggers. By pausing before acting on stress or guilt, you can choose rest rather than react to pressure.

Studies show that mindfulness practices reduce work-related rumination and improve emotional recovery after the workday. Even brief pauses throughout the day—three slow breaths, noticing your shoulders, feeling your feet—can help reset your nervous system.

How do I set healthy work boundaries?

Healthy boundaries start with clarity. Identify your personal limits—when your focus fades, when fatigue hits—and protect those times. Communicate availability clearly with coworkers, and mark transitions between work and home with a ritual, like a walk or journaling.

Boundaries aren’t barriers; they’re what allow you to bring your best energy to both work and life without burning out.

Calm your mind. Change your life.

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Calm Editorial Team