Actually it can. Very bad, actually.
I wanted to talk to you all today about the impact overworking can have on you, and some tips I have for helping you with it.
Physical and mental exhaustion
Overworking can lead to physical and mental exhaustion, causing health issues and reducing your ability to focus and make decisions.
Physical exhaustion can lead to health issues, and an overall lack of energy and mental exhaustion can drastically reduce your ability to focus and make decisions. It's important to be aware of both of these because although you may feel like you can handle it, you've done it before, do not underestimate the impact it can have.
Set clear boundaries around your work and your study schedule. Don't say '5 extra minutes'; don't relax where you study. Close the laptop, put your phone away, move away from that space and do something entirely unrelated.
Prioritise self-care. Exercise, meditation, breathing exercises or spending time with loved ones. Make sure you have a good balance.
Reduced creativity and innovation
When you work or study so much, it lives so little time for exploring new ideas and creative thinking. Innovation comes from our creativity, in problem-solving especially. This also has an impact on productivity too, because our ability to work through our tasks comes from our ability to create those decisions.
- Make time for creative pursuits outside of work. Music, art, anything that takes you away from your work. Even if you don't think you could never draw, you could never play that instrument, even just 30 minutes a day can make you into someone proficient in that skill faster than you may think. Your mind can take a break, you can feel that sense of achievement which will help so much.
Poor work-life balance
Overworking can lead to a lack of work-life balance, causing stress, relationship problems, and reduced overall life satisfaction.
Without a healthy work-life balance, you don't get the opportunity to meet new friends or potential partners, it'll cause you stress and you will have a general sense of dissatisfaction in your life. This balance is so very important in life because our brain is not designed to be switched-on for hours at a time.
Prioritize non-work activities like hobbies and social events. These again will help your mind do its wandering and recharging that it needs to do in order to relax. Our brain is like our muscles - we can't run non-stop and neither can we think non-stop. We need to stop sometimes.
Consider flexible work arrangements like telecommuting or a reduced work week if the issue is surrounding work. This needs to be considered sooner rather than later because otherwise you risk burning out, and this is when you will seriously take a dip in your ability to work or study.
Increased risk of burnout
This leads me comfortably to my next point. If you can't look at yourself and see these signs, burnout will soon follow. Imagine slowly reducing your effective productivity, and then all of a sudden, it comes to a grinding halt and you're unable to easily pick yourself up again.
Take regular breaks - regular 5 minute breaks every 20-30 minutes, and after a few hours, a decent time to stop for lunch. Don't try and study or work for more than around 8-10 hours. Everyone is different though but I'd say at a maximum, 10 hours is the most you'd want to study/work.
Prioritize rest and relaxation. When you are taking those breaks, they are your priority. Don't quickly do something during your break because it doesn't count towards that rest. Let your brain slow down.
Seek support from friends, family, or a mental health professional if needed. Know the signs of burnout and seek help quickly. Friends and family first, and then if it does get bad, there is never any shame in seeking professional help. Just tell someone.
Decrease in effective IQ
There has been evidence, strong evidence that overworking and chronic stress can have negative impacts on cognitive function, which is a component of IQ.
Research has found that chronic stress can lead to structural changes in the brain, including a reduction in the size of the prefrontal cortex, which is involved in higher cognitive functions such as decision-making, problem-solving, and impulse control. Additionally, chronic stress can lead to an increase in the stress hormone cortisol, which can impair cognitive function and memory.
Your overall effectiveness, when overworked and especially when suffering from chronic stress, are the equivalent of you trying to work drunk. Especially if you are doing something safety critical but always be aware of this, all things that can be solved by the steps I have outlined throughout this article.
Take care of yourself. Do not underestimate the good that taking rest and relaxation has on you.
I also highly recommend exercise as a way to relax and rest. Even a 30 minute walk, split over 2-15 minute periods over the day can vastly help you. Put some music on, take some water with you and stroll. Breathe deeply, explore somewhere you haven't been before.
I hope these tips helped some of you, and please just be mindful of yourself. Mindfulness is such an important thing to have in the busy lives we all lead these days. ❤️