Healthy ambition vs hustle: How to manage overworking NOW before burnout
Do you check your emails at midnight or work on that document for an extra hour just to ‘get it done’ by tomorrow — even though you KNOW you’ll be more productive in the morning?
Today, we’re talking about overworking and how to manage it as a high-achieving senior leader who wants to stay ambitious without burning out.
The past few days, ‘9 to 5’ by the legendary Dolly Parton has been playing on repeat everywhere I go. And it’s a timely reminder, given how much I’ve been overworking lately. Though in recent weeks, my hours have been significantly longer.
I was sitting at my desk one Thursday afternoon thinking I wanted to get to the gym before 5pm to beat the after work rush. Then 5pm passed and I still hadn’t gone. So I told myself I’d go around 6.30pm when it cleared out.
All of a sudden it was 7.30pm and I realised the gym closed at 9. If I didn’t leave in the next 15 minutes, I wouldn’t make it.
And even though every inch of me was saying, ‘I’m exhausted’, I rushed out the door after a 12 hour day and got my workout in.
Walking out afterwards in the cold, dark night and pouring rain, I noticed I had a sore throat. For me, that’s always the first sign my body is fighting something off — and if I keep pushing, I’ll get sick.
I’ve got a very strong immune system and rarely get a cold. But the next morning I woke up with the worst flu in a while, slept for 3 days straight and took 10 days to recover.
This wasn’t the result of a day of overworking or one decision to keep pushing when I needed to rest. It was the cumulative effect of burning the candle at both ends, logging back on after dinner and working well into the early hours for a number of weeks.
I was driven by the unrelenting internal pressure to get things off my to do list before tomorrow. And right when my body was telling me to slow down, I ignored it.
Because even though I’ve done the identity work to address overachievement and don’t try to prove myself anymore, I still fall back into the pattern of overworking at times.
This week I’ve spoken to multiple clients who are running on empty too. They feel like they’ve got no choice but to keep going and end up getting sick as soon as they slow down.
I’ve done many deep dives into the specific causes of overworking including perfectionism, overachievement, measuring self-worth by your success or attaching your identity to work.
So in this episode, I’m sharing what still drives this pattern — even after you’ve addressed the root cause. Discover the difference between healthy ambition and hustling and 5 strategies to manage overworking before it leads to burnout.
WHY I’VE BEEN OVERWORKING LATELY
As a high-achiever, there’s a part of me that’s always defaulted to overworking and pushing myself to the limit. Many years ago when my identity was tied up in work, overachievement was how I tried to prove myself.
These days, I don’t overwork to prove myself anymore but because I genuinely love what I do. It’s easy to get absorbed in a creative project or client work and lose track of time. Then I’m still sitting at my computer several hours later – or log on in the evenings and unexpectedly work until 2am.
I also like to go DEEP: in my coaching sessions, client emails, feedback or content. Brevity is not my strength, I like long-form creation and when I speak, it’s long-winded. And this takes a lot of time and energy.
But I don’t want to change this, it’s the way I’m wired. Excellence, delivering deep insights, high quality work and attention to detail are my unique strengths. Instead, it’s about putting practices in place to counteract the down side of this.
What I’m noticing is that for me, the pattern of overworking is driven by perfectionism. The internal pressure to keep on going and get ‘one more thing’ done.
This recent experience is an important reminder that this pattern still needs ongoing awareness and management. When you understand what’s driving overworking, you can take steps to address it.
THE DIFFERENCE BETWEEN HEALTHY AMBITION & HUSTLE
I was talking to a client yesterday who received an urgent deadline on Friday afternoon and worked all weekend with only a few hours sleep. I explained to her that I treat these one-off occasions as short-term sprints. I’m talking 2% of your time or 2-3 times a year, not weeks on end.
As ambitious leaders with full lives and a lot on our plates, there will always be times where we need to do longer hours to meet a project deadline or prepare for a one-off event. This is fine when you consciously choose to work more for that period. I did this earlier in the year when I was getting ready for back-to-back client delivery and interstate travel.
However, I also created space on the other side to slow down and rest, so I could hustle for that short-term sprint. The key is not to get caught on the treadmill long-term.
But recently I’ve been treating my to-do list like a short-term sprint. I’m talking about the daily tasks that need to be done on an ongoing basis. As a result, I got into a bad habit of overworking and never made it off the treadmill!
When you’re intentional, you will find the balance between healthy ambition and hustle.
Finally, here’s what I’ve noticed will get you back on track during a period of overworking, before it tips into burnout.
#1 — RESET
Getting the flu was a forced reset which gave me the chance to get my body back into balance. Last Monday morning a few meetings were serendipitously rescheduled — but I had little energy to do anything else that week, apart from minimal work behind the scenes.
It’s also why this week’s podcast episode came out a couple of days later than planned. I could have pushed to get it published on Thursday. But after nearly 3 years of consistent fortnightly episodes, I gave myself permission to wait until I had the energy and the ideas landed.
When you create space to reset, you will get your energy back and avoid burnout.
#2 — FOCUS ON YOUR DAILY BIG 3
The extra time away from all the doing made me examine my patterns and how I’ve been working. And because I had limited energy last week, I had to prioritise what’s important.
So I scaled my schedule back to the top 3 priorities I’m focusing on each day — not ten items on my to-do list. I also leave lots of space between every meeting or task, so I’m not racing from one thing to the next.
When you focus on your highest priorities, you reduce the risk of overworking.
#3 — PUT A HARD STOP ON OVERTIME
One of the biggest challenges for me as a night owl is working late into the evenings. Logging on again at 10pm can quickly escalate into a midnight marathon.
Last week I set a clear boundary with myself and put a hard stop on the time I finish work. For the first time in months, I wrapped up work at 6pm and went for a walk before dinner. Because of this I was in bed by 10pm (which is incredibly early for me), able to wind down and wake up at a normal time without my alarm!
When you protect your working hours, you will increase your productivity – and get more done, in less time.
#4 — CREATE THE FOUNDATIONS
This means establishing the daily practices that sustain you, especially during busy periods. No matter what’s on my plate, my non-negotiable is daily movement. This year I’ve been going to the gym 3 times a week, committed to lifting heavy and getting stronger. And on the days I don’t go for a run, at the very least I get out for a 30 minute walk.
Limiting my late night log-ins is also key, as sleep remains a constant challenge for me. I usually go to bed around midnight, but if I work into the evenings, it’s easy to feel the creative urge and lose track of time. Or, I struggle to sleep because I’ve gone straight to bed after staring at a screen and I’m wired.
When you build the right foundations, you will work more sustainably and recover faster if you’re running on empty.
#5 — CATCH THE PATTERN EARLY & COURSE CORRECT
While I no longer work myself to the point of burnout, I am human. Years ago, this meant closing my business for 2 months. This time, my body forced me to slow down when I was sick in bed for 3 days.
But I’m not pushing myself to the limit, working 60-70+ hour weeks or experiencing cycles of burnout every couple of years anymore. These days, I notice when I start falling back into old habits of overworking and reset before it goes too far.
When you notice the pattern early and address it, you will minimise the impact of overworking.
So there you have it — exactly how I manage my own pattern of overworking. These strategies have helped my clients and I stay ambitious without burning out. I hope they support you too!
If you’re looking for an ongoing partnership to clarify your direction, build confidence and create sustainable success on your terms, I invite you to explore Ignite Your Career.
I’m now taking applications for the next intake, with 2 spots available starting in September. Apply for a complimentary call to get started here.
Stacey Back is an executive career coach, strategist and speaker. She guides high-achieving senior leaders to design careers on their own terms and helps organisations to develop and retain them.