As July 5th marks National Workaholics Day, it's time to have an honest conversation about something many of us know all too well: the relentless pressure to be "always on." So, if you're reading this whilst checking emails on your commute, or perhaps during your lunch break, you're not alone.
The reality is that our relationship with work has undergone a fundamental shift. What once had clear boundaries has evolved into an expectation of constant availability. But here's what we're learning: this isn't sustainable, and it's costing us far more than we realised.
The Hidden Cost of Being "Always On"
According to the most recent research from Deloitte, it is estimated that poor mental health costs UK employers approximately £51 billion per year – that's an average of £3,600 per employee annually. But behind these staggering figures are real people experiencing real struggles: the manager who can't switch off after 9pm, the team member who feels guilty about taking sick leave, or the parent who hasn't taken a proper holiday with their kids in years.
The "always on" culture doesn't just affect productivity; it fundamentally changes how we relate to ourselves and others. When work becomes our primary identity, what happens when we're not performing at our peak?
Recognising the Burnout Loop
Burnout isn't just feeling tired after a busy week; it's a deeper, more complex issue. It's a state of physical, emotional, and mental exhaustion that develops gradually. The burnout loop typically looks like this:
Pressure increases → We work harder and longer → Performance temporarily improves → We believe this validates the approach → Pressure increases further → Eventually, performance drops significantly → We work even harder to compensate → The cycle continues.
Sound familiar? You might be experiencing burnout if you:
- Feel emotionally drained, even after rest
- Find it increasingly difficult to concentrate
- Feel cynical about work or disconnected from colleagues
- Experience physical symptoms like headaches or sleep disruption
- Feel like nothing you do is ever quite enough
Breaking Free: Practical Steps Forward
The good news? This cycle can be broken, and it often starts with small, manageable changes:
Set Digital Boundaries:
Choose specific times when you're genuinely unavailable. Your emails will still be there in the morning, but your mental health needs attention now.
Start by designating one hour before bed as a phone-free zone. Put your device in another room if necessary. Consider setting an automatic "out of office" response for emails received after 6pm, explaining that you'll respond the next working day. Many people worry about appearing unprofessional, but in reality, colleagues often respect clear boundaries more than constant availability. Try turning off non-essential notifications during focused work periods, too – you'll be surprised how much more you can accomplish when you're not constantly interrupted.
Redefine Productivity:
Challenge the notion that being busy equals being valuable. Often, working smarter means working less, not more.
True productivity isn't about ticking off endless tasks; it's about achieving meaningful outcomes. Start by identifying your three most important tasks each day – the ones that will have the biggest impact. Focus on these during your peak energy hours, typically first thing in the morning for most people. Ask yourself: "If I could only complete one thing today, what would move the needle most?" Also, consider the 80/20 rule: often 80% of results come from 20% of efforts. Which activities in your role deliver the most value? Double down on those and question whether the rest truly need your time.
Practice Saying No:
Every 'yes' to one thing is a 'no' to something else. What are you saying no to when you say yes to that extra project?
Learning to say no professionally is a skill that improves with practice. Try phrases like "I'd love to help, but I'm at capacity right now" or "Let me check my current commitments and get back to you." When someone asks you to take on additional work, ask for clarity on priorities: "If I take this on, which of my current projects should I deprioritise?" This helps others understand the trade-offs involved. Remember, every extra project you accept might mean saying no to time with family, personal development, or simply the headspace needed to do your existing work well.
Create Transition Rituals:
Develop small routines that help you mentally switch from work mode to personal time. This could be as simple as a five-minute walk or changing clothes.
The absence of a physical commute for many has blurred the lines between work and home life. Transition rituals help signal to your brain that the workday is over. This might involve closing your laptop with intention, taking three deep breaths, or writing down tomorrow's priorities to clear your mental space. Some people find changing clothes helpful – literally putting on different clothes for "home mode." Others prefer a short walk around the block, even if they're not going anywhere specific. The key is consistency; your brain will start to associate these actions with relaxation and personal time.
Check In With Yourself:
Regular self-reflection and self-care aren't selfish – they're essential. How are you really feeling? What do you need right now?
Schedule weekly check-ins with yourself, just as you would any important meeting. Ask honest questions: What's draining my energy this week? What's giving me energy? What warning signs am I noticing in my body or mood? Keep a simple journal or use your phone's notes app to track patterns. You may notice that certain types of meetings leave you feeling exhausted, or that you feel most creative at specific times of day. This self-awareness becomes invaluable for making decisions about how to structure your time and energy. Remember, acknowledging that you're struggling isn't defeat – it's the first step toward getting the support you need.
A Different Way Forward
National Workaholics Day isn't about celebrating overwork – it's about recognising that our current approach isn't working. The most productive organisations aren't those where people work the longest hours; they're where people feel supported, valued, and able to bring their best selves to work.
Breaking the burnout loop isn't just about individual wellbeing (though that matters enormously). It's about creating workplaces where innovation flourishes, where people want to stay, and where everyone can contribute meaningfully without sacrificing their health.
Your Next Step
If you've recognised yourself in this article, you're already taking the first step toward change. Awareness is powerful, but it's what we do next that makes the difference.
Remember: asking for support isn't a sign of weakness – it's a sign of wisdom. Whether that's having a conversation with your manager, reaching out to a colleague, or seeking professional guidance, taking that step matters.
Ready to create lasting change in your workplace?
Mental Health in Business offers tailored programmes designed to break the burnout cycle and build cultures where everyone can thrive. Our evidence-based approaches don't just improve wellbeing – they transform how teams work together.
Get in touch today to discover how we can help your organisation move from surviving to thriving. Because when mental health becomes a priority, everyone benefits.
