Are You a Workaholic? Signs, Causes, and How to Reclaim Balance
Why do we find ourselves overworking?
That may be a question many of us find ourselves asking. Is it ambition? Pressure? Fear? Or just a pattern that’s gone unchecked?
Even when we recognize it, it can be difficult to stop. I would wager that we see it far later than those around us. We’re driven. We’re engaged. And sometimes we work because we are so committed to getting things done, we know it cannot happen without the extra time. It is not a lack of planning or time management issue; it's a pure resource and quality challenge we are determined to bridge. However, it is unsustainable and probably causes more problems than it solves, factoring in the long-term impact.
Workaholism can go beyond just the hours you are working. Symptoms or elements may include difficulty disconnecting from work when you’re not working. If your brain constantly cycles through to-dos, you feel anxious during downtime, or if rest feels unproductive, you might be dealing with more than a busy schedule. You might be stuck in a mindset that is just exhausting.
But not all hard work is unhealthy. And not all “always-on” effort is toxic. So, how do you tell the difference?
Start here.
Intention Not Hours
There’s a big difference between working long hours by choice and doing it because you don’t feel like you can stop. That distinction matters. If you’re working a lot right now because you're building something, learning something new, or riding out a busy season, and you feel energized, focused, and purposeful. That's very different from feeling trapped by your schedule with no clear end in sight.
Healthy intensity is intentional. Workaholism is compulsive.
Dr. Malissa Clark, a leading researcher on the topic, puts it simply: workaholism is a pattern of persistent overwork driven by internal compulsion, not external demands. It’s not a badge of honor. It's a behavior that can quietly chip away at your health, your relationships, and your peace of mind.
So Where’s the Line?
Here’s a quick check-in based on a simple assessment shared in Harvard Business Review:
Rate the truth of each statement from 1 (never true) to 5 (always true):
I work because there’s a part of me that feels compelled to.
It’s difficult to stop thinking about work when I’m not working.
I feel upset if I miss a day of work.
I often work beyond what my role requires.
A score of 15 or more signals strong signs of workaholism. Even one or two 4s or 5s should prompt reflection.
Busy Is Not a Badge
Somewhere along the way, we started confusing busy with valuable. We glorified hustle. We celebrated being booked solid and overextended as if that somehow validated our importance. But busy doesn’t equal effective. And it definitely doesn’t equal fulfilled. We must challenge that mindset for our well-being and the culture we’re creating. You can care deeply about your work without being consumed by it. You can be fully invested without burning out.
Seasonality Matters
There are natural seasons in life and business. Retail is the obvious example — holidays, back-to-school, and other demand spikes all create heavier workloads. But it’s not just industry-driven. Seasons of growth, new roles, or launching something new will always require more of you. That’s normal. What’s not normal is staying in that mode or extended periods of time, or worse, permanently.
Intensity without an off-ramp becomes unsustainable. A season should be temporary. If your “just for now” has turned into “this is just how I operate,” it may be time to step back and re-evaluate.
The 'Have To' vs. 'Want To' Test
One of the clearest signals of an unhealthy pattern is when everything feels like a “have to.” The obligations pile up. The fun disappears. You stop choosing your work. Instead, it starts consuming you.
But if you're working longer hours right now because you want to, because you see how it helps you grow, helps your business, or builds something meaningful, that can be a positive choice. The difference is that you still feel like you're in control of that choice. Tip: Make sure you ask others around you if they see this the same way. It can be easy to fall into the ‘want to’ trap and have it extend well beyond what the ‘normal’ period should be.
When you lose that sense of agency, everything gets heavier. Over time, even things you once loved start to wear you down.
How to Check Yourself and Reset
If any of this sounds familiar, the next step is self-reflection. Not judgment. Just honest inventory. Here are a few ways to check in with yourself:
1. Start with sleep.
If you consistently sacrifice rest for more work, something’s off. Despite the common thought, most adults do not thrive on 5 or 6 hours a night. You need 7 or 8 hours. You may function, but that’s not the same as feeling strong, clear-headed, and well. Personally, I’ve found that when I protect seven hours of sleep, I get more done, feel better doing it, and show up more effectively for others.
2. Audit your calendar.
Do you have space for friends, family, or yourself? If not, how long has it been that way? And are the people around you noticing? It’s one thing to hear “You work a lot.” It’s another to hear, “We never see you anymore.” Those are two very different levels of concern.
3. Inventory your time buckets.
Think about three categories: work, others (family, friends, community), and self (hobbies, rest, reading, fitness, fun). Then add sleep as a fourth. How are you spending your time? What percentage is going where? Compare what you think it is, what it actually is, and what you want it to be. That simple step alone can be eye-opening.
4. Talk to someone who will tell you the truth.
Self-awareness is critical, but so is outside perspective. Talk to someone you trust who’s close enough to see your habits but honest enough to call you out when needed. Ask them what they see. Be prepared for what you may hear. And, don’t shoot the messenger. You asked them to be honest. Listen, don’t react, then process. Then, you can begin to determine how to address anything you didn’t want to hear.
You Can’t Outsmart Burnout
Even if you feel like you’re choosing this way of working, be careful. Long-term overwork catches up with everyone eventually. You can’t permanently sacrifice rest, relationships, or personal peace without consequences.
The spiral is real: You push harder, you sleep less, you isolate more, and your performance drops. So you push even harder to make up for it. And the cycle deepens. It’s not a sign of weakness to stop that spiral. It’s a sign of strength to say: “This isn’t working anymore.”
You Can Be Driven — and Still Have Boundaries
You don’t have to quit your job or scale back your ambition. You can still strive for excellence, work hard, and be deeply committed without running yourself into the ground. You can be both passionate and intentional. Present and productive. Responsible and rested. Start by getting clear about where you are and whether that’s where you want to be. Because no amount of success is worth losing yourself in the process, recognize that this audit is for you and your health. Even when we want to ensure we are taking care of those around us, it still begins with taking care of ourselves first. You won’t be any good to anyone else if you are the one who is burnt out and exhausted when the next crisis arises.
What steps will you take to overcome any signs of workaholism?
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