Are You a Workaholic? Common Signs and How to Recover

In today’s hustle-happy culture where working late is often seen as a badge of honor, it can be hard to know where productivity ends and unhealthy overcommitment begins. So, how do you know if you’re a workaholic, and what can you do if you are? Since July 5th is National Workaholics Day, we've gone and put together a nice guide to help keep you stress-free and productive with a fair work/life balance. Let's begin.

Signs You Might Be a Workaholic

If you’re questioning whether you’re a workaholic, it could be a sign of trouble. That said, being a dedicated employee or a high-achieving student doesn’t automatically make you a workaholic. In fact, most people go through busy periods where work temporarily takes over.

The difference is in consistency, your mindset, and what you sacrifice along the way. Here are some common red flags to watch out for:

• You feel guilty when you’re not working: Even when you’re “off the clock,” you find it hard to relax or enjoy your downtime. Instead, you're constantly thinking about unfinished or upcoming tasks.
• You regularly skip breaks, meals, or sleep: You find that work always takes priority, even over the basics of self-care. You may even pride yourself on how little rest you get.
• You check your email constantly: The idea of being unavailable might cause you anxiety, and you might find yourself checking your email during dinner, in the middle of the night, or even while on vacation—yikes.
• Your relationships are suffering: Friends, family, and even coworkers may comment that you’re “always working.” You might miss important events or seem distracted when you’re supposedly present.
• You equate self-worth with productivity: If you’re not producing something, you feel useless or unaccomplished.

The point is, workaholism isn’t just about working long hours—it’s about an unhealthy emotional reliance on work to define your value. If any of this sounds like you, it might be time for some serious reflection.

Why Do People Become Workaholics?

There are many reasons why people become workaholics. For some, the fear of job loss or the belief that they have to consistently overdeliver to be successful might drive them to workaholism.

Others might be perfectionists who find it hard to delegate or accept “good enough.” Many tie their identity to achievement and use work as a way to cope with insecurity, anxiety, or uncertainty.

It’s also important to recognize that our modern culture doesn’t exactly discourage this kind of behavior. From social media flexing to startup grind culture, we’re constantly bombarded with messages that tell us we should always be working, especially early in our careers.

The Effects of Workaholism

Working hard can lead to short-term gains like praise and even promotions, but long-term workaholism can cause all sorts of damage. For starters, it can lead to burnout. This might include chronic stress, exhaustion, and detachment from your work.

Workaholism can even lead to health issues such as sleep deprivation, poor diet, and lack of exercise. All of this will take a physical and emotional toll in time, and might cause even more problems down the road.

If you find that you’re “always on,” and can’t get your mind off of work, it can have a negative impact on your relationships. You might find that your family members, friends, and even coworkers are telling you how you’re working too hard.

Contrary to what some may believe, workaholism can actually lead to decreased productivity. If you’re suffering from burnout, you’ll be less efficient, and your stress levels will tank your focus and creativity.

Breaking the Cycle

The truth is, you can be ambitious, reliable, and even driven, all without being a workaholic. Here are some tips to help you break the cycle:

Set Boundaries (and Stick to Them)

Decide on work hours and communicate them clearly. If you work 9-5, stick to it, and if you find yourself working late once in a while, that’s okay. If your job is flexible, create a schedule that includes time to unwind, exercise, and socialize, and protect those hours at all costs.

Change Your Perspective on Rest

High performers often forget that rest is what fuels good performance. Think of a workout routine that includes weightlifting—without proper rest, you won’t get those gains. Indeed, your downtime is what keeps you sharp.

Learn to Say “No”

Not every request deserves an immediate “yes.” Learn to assess whether a task aligns with your current priorities and energy level before committing. If you’re always the one staying late, you might be setting an unsustainable precedent.

Track Your Time

A great way to keep tabs on your habits is by tracking them. There are plenty of free apps out there you can use, or you could do it the old school way and use a notebook. You may be surprised (and not in a good way) at what you find. The key here is to use your insights to shift your habits.

Get Back into Your Hobbies

Remember all the things you liked doing before work took over? Well, start doing them again. Whether it’s writing, music, gardening, or cooking, reengaging with hobbies can reset your brain and provide joy that doesn’t depend on achievement.

Talk to Someone

If work has become your only coping mechanism, try talking about it. A trusted friend or family member might have some great advice, or you might consider speaking with a mental health professional. The bottom line is, burnout and anxiety are very real, but they’re also treatable.

Remember, being ambitious and being a workaholic are not the same. If you’re a student, intern, or a professional, now is the perfect time to develop healthy boundaries that will serve you long into your career.

Rob Porter is an editor at Vault.