Resisting the Pressure to Overwork by Alice Boyes and posted on the Harvard Business Review — Career Coach Jill

We all face internal and external pressures for overwork. But to fulfill your life and career, you need to fend off those forces. First, understand that overwork is not necessary for professional success; If you find yourself activated by others who believe in it, remind yourself of the truth through positive self-talk. Second, be clear about your values ​​and act on them. Third, focus not on running to progress but on deeper goals and your craft. Fourth, they found positive role models who ensured their accomplishments without working too hard. And finally, learn to ignore unreasonable requests, even when they come from the boss.

Few of us want to work overtime. Even when our work feels significant, we prefer to work to live, not live to work. We also enjoy devoting time to other interests and hobbies, family and friends, leisure and learning that are not related to our professions. These are significant for us as well.

Still, it’s easy to get sucked (or sucked in) to work too hard. To avoid this, you will need well-formulated strategies. Try these.

Understand that overwork is not necessary for success.

If you get into this thinking, even just a little bit, you will not be able to resist triggers, as others tell you about their exaggerated work. This social pressure will trigger your anxiety, with all the accompanying emotional and physical reactions.

Here is an example. Another author recently told me how many interviews with podcasts they have conducted to support the launch of their book. It was much more than me, and it put me in a spiral of worry. Even hours later, my heart rate remained increased and my mind kept coming back to it.

To avoid the temptation to catch up on loud overworkers like that writer, you need to radically reject the idea that such behavior is necessary or even helpful. In my case, I literally had to say to myself, “This person believes that overwork is necessary for success. I do not believe that.”

If a situation continues to bother you, consider using even more compassionate self-talk. For example, “I feel anxious that if I do not buy their premises, I will fail. My success is important to me, so it’s scary. But I’m going to remind myself how I can do my best work using methods that do not involve overwork.”

Be clear in your values.

When this writer talked about their many appearances on the podcast, the tone was not “I connected with so many amazing interviewers, and it was so interesting and enriching.” It was more like “I grind it. Doesn’t it hurt to do it?”

I never want to feel that way when I go into interviews. I want to approach with curiosity, learn something from the interviewers, and be asked to think of other ideas or express my thoughts in ways I have not yet done.

Beyond that, I also appreciate the efficiency. Yes, I can try to be a guest on 100 podcasts. But it seems much wiser to identify the 20 most likely to lead the book sales and then another five to 10 that look interesting, to put some randomness and serenity into the process.

It is important to specifically identify your values. Sure, most of us can agree that things like equality, justice, efficiency, generosity, courage, autonomy, challenge, cooperation, adventure are good. However, we differ in our priorities – our most important values ​​- and what makes us feel the most that our lives and careers are meaningful and on track. For example, if you value courage a lot, consider how you can approach your core tasks with more than that. Think not only about what you would rather do than work, but also about your approach and approach to finding fulfillment B Working.

Of course, this value-driven approach will lead to some of the results that are important to you. With experience and learning, you will learn to do “enough” in your job / career, instead of measuring achievements by the hours you invest.

Reject the culture of bustle. Instead focus on deeper goals and your craft.

Einstein did not try to “crush him” or “kill him” at work. In fact, the behaviors and language associated with the tumultuous culture do not usually lead to great accomplishments. What it is is the pursuit of deeper and more personal goals such as knowing and understanding important phenomena, solving complex problems or creating a positive impact in society. You may think of goals in more concrete terms, of course (e.g., sales goals), but also consider the greater ambition that is most important to you and try to focus on the tasks and tasks that help you achieve them, and throw away a large portion of the rest.

Another way to get away from the hustle and bustle of culture – whether you are a teacher, an accountant or a manager – is to reformulate your work as a craft you are trying to hone. It should Make you more interested in aspects of the job Like acquiring skills, getting feedback and interacting with a variety of people who can help you get better. All of these will motivate you to work, no more, but more importantly allowing you to achieve your big goals.

Learn from role models.

Consider the people who have achieved the kind of success you want without overworking or constantly noticing how “overwhelmed” and “exhausted” they are as a sign of respect. (Note: This type of complaints has become normalized, but it is No normal. If someone is really exhausted from their job, this is a problem that needs to be addressed.)

To be clear, I’m not talking about identifying role models that are famous or CEOs that you admire but do not know. A more effective strategy when trying to find role models is to simply look inside and outside your professional niche. Who inspires you to do well without overworking Measure, bustle or burn themselves? What are their attitudes? Can you tailor each one to suit your values, goals, personality and circumstances?

Ignore seeking to work excessively.

Here is a very basic law in psychology: When behaviors get stronger, they get worse. When you ignore them, you may see a “burst of extinction” – a short-term increase in problematic behaviors – but then they will stop.

For example, if a colleague sends you an email after work and you answer, you encourage more work at night. The sender will ask for more – from you and everyone else. More to make you respond – the eruption burst – but then it will adapt.people are wired to learn.

If your boss is the one pushing you to work overtime, this is one of the most basic signs of an abusive work culture. Clarify your boundaries, and if the behaviors do not stop, consider roles in different teams or organizations with managers who have more realistic expectations. As a Grant man Says“It’s not your job to fix a toxic workplace from below.”

We all face internal and external pressure to do more. But, in the pursuit of career success and fulfillment, overwork is your enemy, not your friend. These strategies can help you push it back.

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