Why overworking does not make you more productive

We all tend to get trapped in negative beliefs that sound something like this:

• If I put in more hours, I'll be more productive.

• I'm successful because I put in 50+ hours per week at work.

• If I had more time, I'd get more work done.

But these thoughts often lead us to results we don't actually want.

Here's an example:

Circumstance - Your calendar for the month

Thought - If I had more time, I'd get more work done.

Feeling - Frustrated

Actions - Reading blog posts like this one, looking for more time, avoiding actual work to find more time

Result - No time to get more work done.

The thought led to the result in this model.

Your calendar is neutral.

You choose to think thoughts about it. And in this case, it wasn't a helpful thought. It didn't lead to any more time or any more work getting done.

The thoughts that lead us to overwork are sneaky like that. It seems like a helpful thought until you actually live it.

Here's a different thought that completely changes that model:

Circumstance - Your calendar for the month

Thought - I can plan out my work time efficiently.

Feeling - Motivated

Actions - Blocking out time on the calendar, reflecting on time needed for each task, blocking out time for interruptions and surprises

Result - Planned out work time for efficiency.

See how different that model turns out because of a different thought?

If you're interested in learning more about models, please check out The Life Coach School.

I can hear you now. You're saying, "But Caitlin, you don't understand. I HAVE to work 50+ hours in my job. I just have to."

As a life coach, my job is to hold space for you and stay out of your thought swimming pool.

You tell me that you have to work 50+ hours, but I don't believe you until you show me evidence.

It's more likely a thought you're choosing to think.

Why are you choosing to think that you have to work 50+ hours per week?

By working together, we can examine your beliefs up close. We'll separate those thoughts out from the circumstances and work towards purposeful productivity.

For now, let's look at some common behaviors that occur during our work time.

First, are you reading this post when you say you're supposed to be working?

Letting yourself get caught up in distractions is so easy to do.

It's easy to respond to the pings and notifications that show up in our lives.

It's easy to do anything else other than the actual work we're supposed to be doing.

We have to create environments for ourselves where there aren't temptations.

Think about it this way. If you were on a mission to not eat sugar, would you stock your pantry full of sweets? Nope. You'd remove all the sugar opportunities that you could.

The same thing needs to happen with overworking.

Remove the temptations to distract yourself.

• Hide your phone or or put it in Do Not Disturb mode.

• Download a browser extension that doesn't let you browse the internet. I like StayFocusd for Chrome.

• Keep your office door closed or create a distraction free zone in your cubicle.

• Tell others you will be available during certain time frames and only those time frames.

• Keep your email closed, except during scheduled times to read and respond.

See this article for help in setting boundaries with your boss.

You've probably heard these tips before. But are you actually implementing them?

Next, I recommend tracking times you are working.

And this isn't just "Oh yeah, 9-5 each day." Don't give me the, "Yeah, I tried that once. Meh." Be very specific:

• What time of day is it?

• What was the task?

• How long did it take?

• Did you get interrupted? Why?

Creating that simple log will give you a lot of amazing data to look back on in one day and one week.

You'll be able to identify what's going well and what isn't. It won't be vague anymore. It will be specific.

Create the list of results you want, instead of hours you want to work.

If you give yourself 8 hours to write that report, guess how long it will take?

8 hours, maybe 10-12 if you choose thoughts to overwork.

Instead, I recommend creating a result like, "Report written and submitted to boss." Put it on your calendar with a specific time frame.

Refer back to some of your time tracking data if you have it. How long has it taken you to write reports like this in the past?

Stick to the plan you create. You must write that report in the time given.

Choose thoughts like:

• I can do my work in exactly the time I've allowed myself.

• Focusing now on my work will pay off in the future.

• I'm a person who sticks to my plan.

• I know I can get this report done in the time I've allowed.

• I'm committed to this plan I've created.

Then you'll end up with a report written in exactly the time you've allowed. Instead of overworking and being exhausted at the end of the process.

Ready to take the next step toward achieving your goals? Check out my tips for reclaiming your time with the form below!

The not-so-rewarding “rewards” of overworking

Overworking is a sneaky form of buffering.

It seems like a good thing with lots of rewards, until it's not.

Buffering is a concept developed by Brooke Castillo of the Life Coach School. It's all the times we avoid emotions and try to fill that space with something external.

Think about when you've eaten an entire pint of ice cream to "feel better." Do you actually feel better at the end of the pint or when you've reached the end of the bag of chips? Nope.

That's buffering. We thought something would give us lots of pleasure, but then we took it too far.

There's nothing wrong with enjoying ice cream. It's the "too much" part and avoiding our real emotions that makes it a problem.

And how many times have we had to learn that lesson again and again?

We overeat, overdrink, over-Facebook, overshop, and overwork.

We all see the pitfalls of overeating and overdrinking. Overeating contributes to obesity. Overdrinking contributes to alcoholism.

Even overshopping contributes to hoarding and debt. Too much Facebook or social media contributes to less time to do things you love or need to be getting done.

But overworking is sneaky because there are a lot more "rewards" tied to overworking.

If you put in longer hours at work, the rewards are:

• more money

• awards

• praise from your boss

• climbing up "the corporate or academic ladder"

• a possible promotion

The list goes on. In our United States culture, overworking is something we love. We put it on a pedestal and strive for more.

We don't all walk around saying, "I'd like to overwork myself this week."

But we do say, "Time to hustle. Time to grind it out."

We also say, "Hard work is important. You have to put in the hours."

"Success only comes from hard work."

Of course, hard work can be valuable and important. But remember, we're talking about buffering. The "too much aspect" of something. Avoiding our internal feelings by using something external instead.

Too much working pulls us away from other things.

Overworking takes away time from family and friends.

It takes time away from joyful activities and hobbies.

And it often keeps us out of the present moment, putting our focus on the future and tasks to be completed tomorrow.

That's why so many of my clients come to me feeling burnt out and confused about their next steps.

They think changing their circumstances (e.g., changing employers), will solve their problem.

You may be in this boat too.

I completely understand because I've been there myself.

The first step to overcoming overworking is to identify how it shows up in your life.

For me, I noticed I would fill my future calendar with tons of events. I said yes all the time to things "in a few months."

It felt far away, it felt good to say yes, and I didn't have to pay the consequences until the month actually happened.

Then I would say, "How did my calendar get so full? Why am I this overbooked?"

Decisions I made two months ago were showing up to haunt me.

You may find that you lean towards overworking when you're going through a difficult time. Maybe you lost a loved one or don't want to grapple with the anger you have. So you turn to overworking.

For me, I was trying to outrun myself. I didn't like the voice in my head, so I thought I could drown it out by overworking. (It didn't work, obviously.)

Remember, overworking seems like it helps, but it's a false pleasure.

What if you felt the feelings in that moment, instead of turning to something external?

When you feel the need to overwork, write it down. Keep writing the urges down.

What patterns show up for you?

The simple act of writing down when you feel the need to overwork will reveal so much to you.

You might find that you say yes to overworking when you're feeling scarcity about money. It seems like earning more money, especially overtime, will fill that need.

But the scarcity mentality doesn't go away through overworking. It goes away through changing your thoughts and allowing your feelings.

You might find that overworking seems great when others ask you to do it. You are "helping others" and "serving your community." But afterwards, you still feel hollow or burnt out. You start to forget why you wanted to help people in the first place. It's through changing your thoughts that helps you tap back into your reasons why.

Overworking can feel like an endless cycle because you've always done it. It's really easy to find more work, more ice cream, and more alcohol. There is no end to "more" in today's culture. Wanting to change it and thinking new thoughts drives the difference.

When you stop overworking, you find yourself with true rewards.

The reward of being in the present moment. The reward of delayed gratification. The reward of working on something you truly love, rather than working on something "meh."

Want to talk through your hang ups on overworking? Don’t hesitate to reach out.

How to Stay Healthy with the Holidays Quickly Approaching

It's easy to give up on the rest of the year right now. The semester is busy, final projects are due, and everyone seems to be exhausted.

• "Oh we only have a few months to go, might as well give in."

• "The holidays will be here before we know it."

• "It's gotten cold and all I want to do is hibernate."

• "I'll start a new diet in the new year."

Are you saying any of those thoughts to yourself right now?

You're not alone. It's common to do. But those thoughts can change.

Unintentional Model

Circumstance - The holiday season is approaching on the calendar.

Thought - Time is slipping away and I might as well give in.

Feeling - Dissatisfied

Actions - Eating extra cookies, avoiding getting on the scale, avoiding exercise, overdrinking

Result - Overindulging and giving in

The result of overindulging feeds right back into the thought of "Time is slipping away and I might as well continue to give in." It continues on until it's the new year and you're still feeling dissatisfied.

I used to be in this unintentional model too, especially with the stress of the academic semester. I thought I couldn't help it. I was giving in with everyone else. I could just keep repeating the same cycle.

But nine years ago, around this time, I reached Lifetime Status in Weight Watchers (WW). That means I was starting the journey of maintaining my weight (within 4 lbs of my obtained goal). It would have been easy to eat the holiday cookies and zone out. I could have patted myself on the back and said I'd get back to work in the new year. But I was on a mission to maintain my weight.

So I worked on my thoughts and created a different model.

Intentional Model

Circumstance - The holiday season is approaching on the calendar.

Thought - I am still going to maintain my weight and stick with my plan.

Feeling - Motivated

Actions - Looking up ways to eat healthy at parties, sticking to just one cookie, staying active in my workout plan.

Results - Maintaining my weight and sticking with my plan.

See how the very same circumstances existed in both models?

It was the thoughts that changed. Changing the thoughts then led to different feelings, different actions, and results that fed back into the thoughts. If you’re new to models, they were created by Brooke Castillo of the Life Coach School.

The hard part about the end of the school year isn't that it simply exists.

We've told ourselves a story that it must be difficult and overwhelming. We encourage each other with this negative story. But it's just a story. We don't have to believe it.

You must know that's true because you're reading this post.

You're looking for ways to stay healthy this holiday season. Remember, it isn't just the action that leads to staying healthy. It's the thoughts you get to choose, that lead to feelings, and then the actions. If you don't believe something will work for you, you probably won't do it.

Positive Affirmations for this Holiday Season:

- I am a healthy person.

- I make healthy decisions.

- I feel clean and light when I stick to my plan.

- I enjoy finding healthy alternatives at holiday parties.

- I am choosing great options for myself.

- I want to feel good in both December and January.

- I can enjoy myself without eating everything at the party.

- I am enjoying the process of staying healthy.

- I enjoy taking care of my body.

- Every month out of the year counts, including the holidays.

Other Ways You Can Stay Healthy this Holiday Season:

• Spend time around other people who are choosing positive thoughts about the holiday season.

• Ask for others to join you in making healthy decisions.

• Remind yourself of the bigger picture. Why do you want to stay healthy in general?

Resources for Healthy Eating:

• Dr. Katrina Ubell's Free Resources

• CDC's 5 Healthy Eating Tips for the Holidays

• Real Simple's 9 Healthy Holiday-Eating Strategies