How to Break Free from Work Obsession

Living in a country with a high cost of living, the increasing pressure to stay on top of our bills makes us cling to our work life. While working long hours is one thing, obsessing over office predicaments and looming projects during our free time is detrimental to our mental health and relationships.

On that note, this article explores effective strategies to help you stop fixating on work and find a healthier work-life balance.

IDENTIFY THE UNDERLYING CAUSE/S

Your work obsession has underlying causes, which are often psychological or emotional. Some common reasons why people develop workaholism include a drive for perfectionism, a need to maintain control, a strong desire to be valued as “high-achieving,” avoidance of other problems, and beliefs that you are only worth as much as you produce.

Pinpoint the underlying causes by trying to journal or seeking support. A qualified therapist can help you unpack and make sense of these sensitive issues.

BREAKING THE CYCLE

Many of us find it challenging to let go of work-related thoughts, even after hours. To break this cycle, start by tracking how much time you spend ruminating about work.

According to psychologist Guy Winch, some individuals dedicate 10 to 20 hours a week to these work thoughts. To interrupt this pattern, engage your mind with activities more stimulating than watching Netflix. A few minutes of mental taxation can serve as a reset.

Channel your concerns into problem-solving – identify the core issue and explore actionable solutions. If workload worries you, consider delegating tasks or declining unnecessary meetings. When faced with situations beyond your control, focus on finding the silver lining to maintain a positive outlook. Improving your spiritual health can help.

REFRAMING YOUR LIFE

Obsessing about work can disrupt your sleep, mood, and overall mental health, impacting your performance at work. Establish a clear boundary between work and personal time by creating a simple ritual that signifies the end of your workday – whether it’s making your coffee or changing clothes.

Engage in hobbies that provide a genuine escape from work-related thoughts. Try tennis or pottery! Set achievable goals, such as dedicating an hour to gardening, especially on stressful workdays. By immersing yourself in activities you love, you can regain a sense of control and balance in your life.

ELIMINATE HARMFUL BELIEFS

Breaking free from an obsession with work can be challenging, particularly when you perceive that your worth is linked with your productivity.

Interrogate these beliefs and reflect on whether they authentically originate from within you or if they were absorbed from cultural or familial influences. Often, the detrimental beliefs we hold onto in adulthood are not inherently ours but are deeply embedded in us during our formative years.

IN A NUTSHELL

Obsessing over work not only affects your mental well-being but also hampers your relationships and overall quality of life. By implementing these strategies, you can break free from the cycle of work obsession, reprioritize your life, and rediscover the joy in your personal pursuits.

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Remember, finding a balance between your professional and personal life is essential for your productivity, happiness, and overall fulfillment.

Source: 1 & 2

 

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Smart Money Hacks for 2024

As we step into the final weeks of 2023, it’s time to break free from old financial habits and embrace money-saving strategies that can boost your income and savings.

ALWAYS HAVE A SHOPPING LIST

Heading into a grocery store without a plan can be a recipe for overspending. We’ve all been there, wandering aimlessly and ending up with a cart full of things we didn’t really need. Avoid this by always carrying a shopping list with you. Having a clear plan in place will help you stick to your budget and make wiser purchasing decisions.

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SEPARATE YOUR SAVINGS ACCOUNT

If impulse shopping has been an issue for you in the past, it’s essential to protect your savings from unnecessary spending. Keep your savings in a separate account, entirely distinct from your day-to-day spending. By creating this barrier, you make it more difficult to dip into your savings impulsively, promoting a healthier financial discipline.

MONITOR YOUR EXPENSES

Stay in control of your finances by cultivating a habit of tracking your expenses. Whenever you receive a paycheck, record it in your budget’s income category. Likewise, make sure to log every expenditure, whether it’s filling up your gas tank or treating yourself to a delightful charcuterie night. By keeping a close eye on your spending, you’ll be able to identify areas where you can save and make necessary adjustments to stay on track.

DELETE SHOPPING APPS

Did you know that 4 out of 5 Singaporeans give in to impulse purchases? With 54% of consumers admitting that shopping on mobile devices has led to increased spending, it’s time to take control. Cut down on impulsive buying by removing those shopping apps from your phone. Instead, opt for online shopping from your laptop or desktop where you can be more intentional with your purchases.

PRACTICE MINDFUL BUYING

Before you hit that “buy” button, take a moment to reflect. Ask yourself, “Is this the right time to make this purchase?” Give yourself some space between the desire to buy and actually making the purchase. Set a specific timeframe for consideration; for instance, commit to not checking out for 24 hours or even a few days after adding items to your cart. This simple money hack can be truly game-changing.

REGULAR BUDGET CHECK-INS

Whether you have ambitious financial goals as a family or just want to stay on top of your finances, communication is key. Schedule regular budget check-ins, either on a weekly or monthly basis, and involve everyone responsible for the family’s finances. By doing so, you can make informed decisions, track your progress, and work together towards achieving your financial objectives. Effective communication about family finances is vital, regardless of your specific goals.

CREATE A MINI-BUDGET FOR UNEXPECTED EXPENSES

No matter how well you manage your finances, there will inevitably be times when unexpected expenses arise. Rather than panicking and derailing your entire budget, it’s best to have a plan in place to handle these situations.

Consider creating a microbudget specifically for handling short-term unexpected expenses. Set aside a portion of your savings to serve as an emergency fund. This way, when unexpected costs arise, you can dip into this fund without disrupting your regular budget or long-term financial goals.

AVOID FREQUENT PHONE UPGRADES

Resist the temptation to constantly upgrade your mobile phone just to keep up with others. Telecommunication companies may entice you with appealing upgrade offers, but remember that you’ll end up paying for that phone through your monthly contract. Instead, focus on choosing a phone that meets your needs and holds its value over time, allowing you to save money in the long run.

REMOVE STORED CREDIT CARD INFORMATION

Increase your mindfulness and avoid impulsive online shopping by refraining from storing your credit card details on websites. When you have to enter your credit card information each time you make a purchase, it provides an essential pause to consider if the expense is necessary.

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Additionally, by not saving your details, you reduce the risk of potential hacking and unauthorized access to your accounts. Keep your online shopping experiences deliberate and secure.

Sources: 1,2, 3, & 4

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Spending Less is as Important as Earning More

Earning more money is undoubtedly appealing, but it’s only part of the equation. What many people overlook is that controlling your spending is equally essential, if not more so, for achieving financial stability and success.

Let’s explore why spending less is just as crucial as earning more and how this simple approach can significantly improve your financial situation.

#1: EMPHASIZE SAVING

Developing the habit of spending less than you earn is a powerful financial strategy that should become an integral part of your lifestyle. By doing so, you create the opportunity to have extra cash at your disposal, allowing you to save and invest for your future. Moreover, it acts as a safeguard against accumulating unnecessary debt, which can burden you for years to come.

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If you find yourself unable to implement this habit immediately due to your current situation, don’t fret. As soon as you become capable, make it a priority to pay off any outstanding debts, freeing yourself to focus on saving money for the future.

#2: UNDERSTAND THE VALUE OF DOLLAR

One essential aspect of spending less is recognizing that every dollar you earn is not entirely yours to keep. Taxes and other expenses take a considerable bite out of your income. In fact, to have one dollar in your pocket, you may have to earn closer to $1.30. This means that approximately 30 cents of every dollar you earn goes towards taxes and various costs.

#3: MIND YOUR SPENDING HABITS

Imagine trying to fill a bucket with water while it has holes in the bottom. No matter how hard you work to pour water into it, the effort would be futile, and the water would simply leak away. Similarly, focusing solely on earning more money without addressing your spending habits is counterproductive. Before pursuing ways to increase your income, it’s crucial to plug those spending leaks, ensuring that your efforts bear fruit.

#4: GIVE EVERY DOLLAR A PURPOSE

Doubling your income might sound like the ultimate financial goal, but it won’t guarantee success if you lack a proper financial plan. Whether you choose to cut back on expenses or boost your earnings, it’s vital to give every dollar a designated purpose before the month begins. Creating a budget and allocating funds for specific goals will guide you towards financial prosperity.

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By following this approach, you’ll find that dreams like traveling the world, saving for a new car, or buying a house become attainable realities. So, take the reins off your finances, strike a balance between earning and spending wisely, and watch your financial aspirations come to fruition faster than you can say “budget!”

Sources:1 & 2

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How to Be a Good Money Influence on Your Friends

Friendships can benefit you in encouraging you to live healthier, elevating your quality of life, and lifting your self-esteem. Your friends should help you to be the best person you can be. You should do the same. Here are a few tips on becoming a good financial influence on your friends.

#1: SHARE YOUR EXPERIENCES WITH OTHERS

In 2013, researchers found that solitary experiences brought just as little happiness as the material things. Social experiences, on the other hand, were more valuable to the participants. Compared to possessions, we worry less about what others will think of our experiences, and they do not generate the same kind of regret. Consider sharing your experiences with your close friends and family members.

#2: SPEND MONEY ON THE RIGHT PEOPLE

A 2011 study showed that participants who recalled spending $20 on someone close to them reported feeling more positive emotion than those who recalled spending $20 on an acquaintance. Spending money on the right people is important for your financial health.

Allocate your dollars so your friends or family members can benefit without you feeling detached or drained.

#3: PAY YOUR BILLS ON TIME

Serve as a good example by paying your bills on time every month. Paying your bills on time helps you avoid late fees and prioritizes essential spending. On-time payment history can also lift your credit score and improve your interest rates.

#4: SAVE MONEY TO AFFORD BIG PURCHASES

Can you imagine constantly asking your friends for money? Certain kinds of loans and debts can drown you. Big purchases such as purchasing appliances and furniture can best be completed by cash.

When you buy in cash, you avoid generating interest and creating a debt that requires years to pay back. In the meantime, you can save money in your bank account and watch the power of compound interest.

#5: SET SMART GOALS

A person with financial goals can provide a good direction for himself and those around him. Setting goals helps you lay out your “why”. It also gives you something to work towards for.

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As you set your financial goals, keep in mind that you want them to be SMART. Break down your big goals into small, easily digestible chunks.

Sources: 1 & 2

 

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Prevent Emotional Eating Without Costly Therapy Expenses

1. IDENTIFY THE PROBLEM

Reflect and identify the trigger that caused your ill feelings and work out an immediate solution. For example, if your kid is doing poorly in school, make an appointment with his/her teacher so both of you can improve the situation afterwards.

2. GO OUT AND EXERCISE

Run outdoors and feel the glimmer of the sun to feel better. Getting at least 30 minutes of exercise a day (5 times/week) can reduce the symptoms of depression. While, sunlight reduces stress and improves one’s mood, according to the researchers from University of Pittsburgh and Carnegie Mellon University.

3. KEEP YOUR HANDS BUSY

If you are holding items in both hands then, it will be difficult to grab food. Fold clothes while watching T.V., groom your pet, plant a herb, or do anything that interests you. An alternative is to occupy only one hand by holding a heavy glass of beverage. This way, you have to put down the glass in order to get something to eat. Then, you become more aware of what you are consuming.

4. SPEND TIME FOR FUN

Remember those enjoyable activities you wish you had time for? Well, you can do it now. List down the things you would want to do, whether it be going to a concert or organizing a board games night with your close friends. Pick one fun activity instead of snacking.

5. SATISFY YOUR OTHER SENSES

Taste is pleasurable but so are other sensations. You do not have to spend too much to achieve it. You can just smell the warm scent of a cinnamon aromatherapy candle while you are reading a book. Or, descend into a bubble bath while listening to your favorite music.

6. EMPLOY THE TEMPTATION JAR SYSTEM

Whenever you feel angry, depressed, stressed, or bored that you want to eat something…put loose change in a “temptation” jar instead. As those money piles up, so does your confidence. These temptations that you overcome increase your earnings.

Image Credits: frankieleon via Flickr

Image Credits: frankieleon via Flickr

Use the money you accumulate from it to reward yourself. You deserve it.

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