3 'excellent' work practices that lead to burnout

[WORLD] Many believe that putting in longer hours, arriving early, and staying late are the cornerstones of workplace success. But in reality, pushing oneself too hard and too often can lead to exhaustion and burnout—not heightened productivity.

Recent studies reveal a troubling trend: burnout is on the rise, taking a toll on both employee wellbeing and overall output. Despite this, many organizations still promote a culture that glorifies overwork and relentless effort, often to the detriment of their workforce.

A closer look at the numbers underscores the urgency of the issue. A recent survey by a prominent workplace analytics firm found that nearly 70% of employees had experienced burnout at least once over the past year. This stark figure cuts across sectors, affecting everyone from tech innovators to employees in more traditional corporate settings. The causes are complex, but often include overwhelming workloads and insufficient support from leadership.

Below are three seemingly positive work habits that, when taken to the extreme, may do more harm than good.

The “Always On” Trap

For many, the workday never really ends. Responding to emails during dinner or replying to late-night messages is often mistaken for dedication. However, this constant connectivity robs employees of essential downtime needed for recovery and mental reset.

The implications go beyond lost personal time. Research from the University of California, Irvine, shows that frequent digital interruptions—like checking emails—can slash productivity by up to 40%. In effect, employees who remain perpetually online may actually be undercutting their efficiency. Recognizing this, some companies are beginning to roll out after-hours disconnect policies.

Eventually, the expectation to always be reachable can lead to serious mental health repercussions, diminishing wellbeing and morale.

The Myth of Perpetual Focus

Expecting round-the-clock focus is unrealistic. After a few hours of intense concentration, cognitive fatigue naturally sets in.

Taking regular breaks isn't a sign of laziness—it's a proven productivity booster. Techniques such as the Pomodoro Method, which alternates short work sessions with brief rest periods, have been shown to improve mental clarity and reduce fatigue. These pauses allow the mind to reset, enabling sustained performance over time.

Without adequate breaks, even simple tasks can become overwhelming—a telltale sign of burnout that can be misinterpreted as underperformance or disengagement.

The Burden of Always Saying ‘Yes’

Saying “yes” to every task might signal enthusiasm, but it often comes at the cost of personal boundaries.

Establishing clear boundaries is essential to preserving a healthy work-life balance. According to research published in the Journal of Business Research, workers who maintain firm boundaries report greater job satisfaction and lower burnout rates. Learning to say “no” allows employees to prioritize effectively and protect their time and energy.

Overcommitting—whether by staying late, accepting every assignment, or avoiding confrontation—quickly erodes personal balance and invites burnout.

When Pressure Turns Physical

Burnout typically begins with emotional symptoms—dread of the workweek, anxiety over minor issues, or an overreliance on stimulants like caffeine. Outwardly, employees may seem composed, but inwardly, the pressure continues to mount.

The emotional impact can ripple outward, straining relationships both at work and at home. Irritability and withdrawal are common, and a lack of support can intensify feelings of isolation and stress.

Left unchecked, these emotional symptoms can spiral into serious mental health conditions. But the damage doesn’t stop there—burnout also manifests physically.

Common complaints include persistent fatigue, headaches, digestive problems, and muscle aches. Sleep disturbances are frequent, and rest offers little relief. These signs are red flags that should not be ignored; prolonged overwork can result in serious, even life-threatening, health issues.

Rethinking Success

While diligence and ambition are commendable, pushing oneself to the brink is counterproductive. True success lies in balance—practicing self-awareness, embracing rest, setting boundaries, and managing workloads wisely. Only then can individuals perform at their best without compromising their health.