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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Work Efficiency Tips for People with ADHD

People with attention deficit hyperactivity disorder (ADHD) can experience different challenges at work. These challenges include struggling to finish tasks, difficulty in prioritizing assignments, and feelings of boredom.

Pinpointing effective strategies to help you cope with these challenges can greatly impact your work success and overall happiness.

#1: TIME YOUR TASKS

Use a timer to adjust the schedule of each work task. Be realistic about the time you need to accomplish something. Plan for urgent tasks and prioritize as some things take longer than you think. For some people, thirty minutes of work followed by a 10-minute break is beneficial. For others, a shorter work or break period may work better.

#2: PREPARE YOUR STATION

Prepare your workstation to stimulate concentration. A conducive working station looks different for everyone. Personally, I prefer working in a quiet area with a comfortable and a table. Do you prefer to work with the blinds half open or closed? Do you prefer to be sitting on a pillow or a hard bench? Prepare your environment for focus.

#3: START WITH THE FUN

Do the interesting tasks first. Once you get the fun stuff done and have your dopamine high, your body would want more things to be accomplished. This will lead you to finishing the rest of the uninteresting tasks.

#4: HAVE BREAKS

Give yourself a transition time between tasks. For mentally challenging projects, you can set a 10-minute break to take a walk or to sip a cup of joe. Use this time to psych yourself up for the next task on your to-do list.

#5: AVOID MULTITASKING

Multitasking hurts productivity and causes people to lose time switching between tasks. This statement pertains to employees with or without ADHD. Staying focused on a task is necessary to get it done. If you frequently multitask, you will have a tougher time completing the necessary tasks. Do things one at a time.

#6: SPLIT COMPLICATED TASKS

Adults with ADHD tend to have difficulty with long, multi-step tasks. For complicated tasks, you can split it into manageable chunks. Break the large tasks into smaller steps that are not as intimidating. This will help you keep up your momentum as you focus on the next doable step.

#7: LIMIT DISTRACTIONS

While you are at work, try to limit the distractions. Request a private space in the office and shut the door to block out distractions. If this is not possible, you can politely ask for your spot to be placed away from the main work area. Of course, these options are not always available.

#8: SEEK SUPPORT

A supportive co-worker or an understanding manager can help you stay on task and be your source of support. Some people have found it helpful to share information about ADHD to their employers. Sharing your condition and seeking help can make work more successful.

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Boosting your focus at work often involves a bit of experimenting. Keep track of which strategies you are using and monitor your progress. Should things get increasingly difficult you can seek the help of a mental health professional to manage your symptoms.

Sources: 1 & 2

 

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4 Telltale Signs that You Don’t Make Enough Cash

It can be immensely frustrating to feel stuck in a financial rut with no means out. You may think that you earn decent money, but still struggle each month. Whether you are overspending or not making enough money, these problems can lead to big trouble!

Consider these financial issues and how to solve them.

#1: CONSTANT FINANCIAL WORRIES

There is a difference between worrying about covering your necessities and worrying about unexpected car repairs. Constant worries about money can keep you up at night.

Put these worries to rest by creating a realistic plan. A budget allows you to plan out your purchases within a certain period. Moreover, an emergency fund can help you cover unexpected costs.

#2: RELIANCE ON CREDIT CARDS

One of the surefire signs that you are having financial problems is your reliance on credit cards to cover all your finances. If you need the help of credit cards to manage between paychecks, your balance can trap you. The solution is easier said than done – stop using your credit cards and leave within your means.

#3: UNABLE TO COVER BILLS

It is important to act quickly when you are not able to pay the bills on a monthly basis. Look for ways to reduce your bills and increase your income.

Start by cutting down your unnecessary costs. Trimming back luxuries across the board such as bringing your mobile plan down and canceling your cable television can help. Instead of eating out, you can cook at home to follow your meal plan.

#4: INABILITY TO HANDLE EMERGENCIES

It is difficult to grow your savings when you are stretched tight each month. However, the inability to create an emergency fund can lead to reliance on credit cards. Eventually, your credit card payments will grow detrimentally.

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Set up an emergency fund by starting slow. You can put aside an extra S$50 per pay period and build from there.

Source: 1

 

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6 Tips to Cultivate Teamwork at Work

Why is teamwork vital in the workplace? Well, teamwork can lead to multiple benefits including greater efficiency, workforce productivity, increased innovation, higher employee morale, and improved retention.

Given that some or most of the staff are working remotely, fostering teamwork in the workplace is not easy. This article offers suggestions for cultivating teamwork both in virtual and physical settings.

#1: SET CLEAR GOALS

Describe what each employee is supposed to accomplish and not how they should accomplish it. Explain the expectations in terms of the outcomes and elaborate the team’s goals. How each employee meets these expectations will vary. You need to trust them.

#2: ENCOURAGE GIVING SUPPORT

Cultivating an environment were asking for help is not a sign of weakness. Getting the work done requires time and focus. When you need inspiration or support, ask for it. People who are experts on the field can teach you new ways to solve the issue at hand.

#3: DIVIDE THE LOAD

Teamwork does not mean everyone does one task together. It requires breaking each component into parts. Then, the team sorts out who will do each part according to availability and expertise. A credible project manager will help with the organization of these parts.

#4: CREATE A REVIEW PROCESS

Review meetings enable the team to be on the same page. It gives each team member the chance to politely critique the team’s work. Encourage the employees to question the project from different angles. Often, you will catch things that would otherwise get missed.

#5: CELEBRATE WINS TOGETHER

Appreciate the challenging work of each team member. Take time to extend your gratitude for the specific contributions to the team. Celebrate your wins together as you achieve a milestone towards your goal.

#6: HIGHLIGHT THE BENEFITS OF COLLABORATION

Teamwork does not only benefit the organization, but it can also boost camaraderie and increase job satisfaction. Working in teams provides employees more opportunities to unleash their creative ideas. Having a sense of belonging sure helps in reducing stress too. The dynamics and strength of your team directly affect business outcomes.

Sources: 1 & 2

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7 Ways to Take Care of Your Mental Health at Work

The pandemic and its aftereffects have taken a toll on people’s mental health. Singaporeans from all walks of life have experienced stress throughout the pandemic – from frontline workers to family members who were separated from each other. Those who were infected by virus or those who grieved the loss of their loved one face difficulties in their physical and mental health.

The workplace has restructured. Whichever industry you work for, you have the power to look after your mental health and overall well-being. Start with these tips.

#1: TALK TO SOMEONE YOU TRUST

Whether you find comfort in sharing your situation to a co-worker, a friend, or a family member, talking to someone you trust can help. You may feel better if you are able to openly talk about what you are going through at work. Someone who cares about you can provide you with a fresh perspective or help you arrive at a solution. If you feel more comfortable in meeting your confidant in person, please follow the safety precautions. Nonetheless, you can always stay connected with your trusted confidant through video calls or messaging apps.

#2: MONITOR YOUR PHYSICAL HEALTH

Focus and concentration at work can be achieved when you take care of your physical health. Moreover, eating a healthy diet and strengthening your physical health can improve your mental well-being. Experts suggest exercising at least 30 minutes daily. Try dancing, running, cycling, practicing yoga, skating, and so on.

Looking for affordable dumbbells? Search no further than Decathlon Singapore. They store dumbbells for as low as S$8/pair.

#3: MOVE AWAY FROM HARMFUL SUBSTANCES

If you are overwhelmed with the stack of deadlines and the long demands of irate clients, you may opt for taking substances such as alcohol or nicotine. For a short while, these substances may help you feel better. However, depending on these substances to cope with stress can harm you eventually. These substances can put you or those around you at risk of diseases or injuries.

#4: TAKE 2 MINUTES TO FOCUS ON THE PRESENT

Stop a whirlwind of thoughts by reconnecting yourself to the present moment. Follow along the video below and take slow (relaxing) deep breaths. Give yourself these two minutes of peace as you put your feet on the ground and sit comfortably in your chair. May this video help you to tackle the day ahead!

#5: LEARN TO SAY NO

Take care of yourself! It is important to know how much work you can take on so that you do not exhaust yourself. Of course, it is natural to have the desire to impress your boss or co-workers by performing well. Sometimes, you can only be at your best when you do not divide your attention to many tasks.

Only you will know when “possible” turns into “impossible”. A key skill you need to learn in the workplace is learning to say “no”.

#6: CREATE HEALTHY BOUNDARIES

I must admit! It is hard to ignore the popping work notifications. With the advancement of technology, we became reachable 24/7. To protect yourself from exhaustion, you can set boundaries early on. Leave your work on time and maximize your tasks in the workplace. Try to resist checking or responding to work emails and messages after your work hours or before going to sleep.

#7: ASK FOR HELP

For many people, work can have a positive impact on our health and overall well-being. Businesses simply operate better when the employees are physically and mentally healthy. So, it is worth asking your manager how he or she can help you perform well in the team. See if you can work together to adjust your working conditions to make sure everyone feels comfortable at work.

Sources: 1, 2, & 3

 

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