Research: When putting in more work makes you worse off at work

[WORLD] The drive to excel often leads employees to invest extra hours and effort. However, research indicates that this "more is better" mentality can backfire, diminishing productivity and well-being.

Many professionals believe that putting in additional hours equates to increased productivity. In the UK, for instance, over 75% of workers contribute approximately 19 million extra days of unpaid overtime each month. This translates to an average of 5.5 extra hours per employee weekly, driven by factors such as uncompleted daily tasks and unrealistic workloads. Consequently, employees face stress, burnout, and decreased job satisfaction.

A recent study from the University of London found that employees who consistently worked more than 55 hours a week were 33% more likely to suffer from stroke compared to those who worked standard hours. These findings underline the health risks associated with chronic overwork and suggest that pushing beyond regular limits doesn’t necessarily equate to better output or career advancement. In fact, long-term exposure to such demands may compromise both physical health and long-term employability.

The Science Behind Diminishing Returns

Neuroscientific studies reveal that chronic overwork can impair cognitive functions. Excessive stress activates the body's stress response, flooding the brain with cortisol, which over time can impair memory, decrease adaptability, and lead to burnout. Additionally, the prefrontal cortex, responsible for planning and problem-solving, becomes less effective under prolonged stress, leading to poor decision-making and reduced creativity.

This cognitive fatigue also impacts team dynamics and innovation. A 2023 Harvard Business Review analysis highlighted that teams under constant pressure to overdeliver tend to develop narrow thinking, becoming more risk-averse and less collaborative. Organizations that reward only short-term output often unintentionally suppress creative problem-solving, leading to stagnation rather than sustained performance.

The Zeigarnik Effect: Unfinished Tasks and Mental Strain

Psychologist Bluma Zeigarnik's research suggests that uncompleted tasks generate intrusive thoughts, compelling individuals to complete them. While this effect can drive productivity, it may also cause stress and anxiety if unfinished tasks linger in the mind.

In knowledge-intensive sectors such as tech and finance, the compounding effect of high task loads and digital notifications exacerbates this mental burden. Workers frequently report 'task spillover'—the inability to mentally disengage from incomplete responsibilities during non-work hours. This persistent engagement contributes to sleep disruption and a diminished ability to recover during downtime, further eroding long-term productivity.

The Cost of Overwork

Overwork not only affects individual health but also impacts organizational productivity. High stress and lack of physical activity have been linked to significant losses in productive time. For example, employees in overstressed industries lose up to 27 days of productive time annually due to factors like stress and physical inactivity.

Companies are beginning to recognize these losses and experiment with structural changes. Trials of the four-day workweek in countries such as Iceland and the UK have shown promising results, with employers reporting stable or increased productivity and employees experiencing reduced stress levels and better focus. These pilot programs suggest that optimizing work structures, rather than expanding work hours, may offer a more effective path to high performance.

Strategies for Sustainable Productivity

To mitigate the negative effects of overwork, experts recommend:

Encouraging Regular Breaks: Taking short breaks throughout the day can help maintain focus and reduce stress.

Promoting Work-Life Balance: Encouraging employees to disconnect after work hours and during vacations can prevent burnout.

Setting Realistic Goals: Establishing achievable objectives can prevent the pressure that leads to overwork.

Fostering a Supportive Work Environment: Creating a culture that values well-being can enhance productivity and job satisfaction.

Importantly, experts also advise revisiting performance metrics. Instead of focusing solely on hours worked or visible output, progressive organizations are shifting toward outcome-based evaluations. This approach emphasizes quality, creativity, and long-term contribution—factors that are often stifled under pressure to overwork. By recalibrating what success looks like, companies can reduce incentives for unsustainable effort.

While the intention behind working extra hours is often to enhance performance, research indicates that overexertion can have the opposite effect. By understanding the science behind productivity and implementing strategies for balance, individuals and organizations can achieve sustained success without compromising well-being.