What is life all about? If you ask the average Baby Boomer or even a Gen X person, they'd say you work hard to get good grades so you can get into a good college, where you work hard to get a good job, so you can be successful and have enough money for a good lifestyle. They may call it ambition, but in reality, "hard work" = working long hours.
For decades, workers around the world have placed massive emphasis on hard work and long hours as the only key to successful living. This hustle culture has become increasingly popular as companies push people, especially Millennials and Gen Z employees, to work relentlessly. With rising property prices, interest rates, and inflation, workers are even taking on side hustles and freelance work. The hustle culture has become a way of life.
Hustle Culture = Burnout Culture?
The sad reality is that hustle culture or grind culture is not necessarily the quickest way to succeed. For many workers, it's a one-way ticket to mental and physical health problems. Companies are also feeling the pinch. Instead of increased productivity, employees burning the candle at both ends experience increased stress levels that could lead to burnout and serious health problems.
Employees may begin feeling overwhelmed and negative, which affects mental health, work quality, and attendance, and creates an unpleasant work environment. Not to mention the negative impact stress has on physical health. According to research, chronic stress can cause heart disease.
What research says about burnout
According to research, burnout is on the rise around the world, with over 40%. The World Health Organization (WHO) has officially classified burnout as a medical condition in the International Classification of Diseases. It's diagnosed with three symptoms:
- Lack of energy, fatigue, and exhaustion.
- Increased negativity or mental distance from the job.
- Reduced efficiency in performing the job.
With a rise in burnout culture and the prevalence of hustle culture, it makes sense that there's a link between the two. The question is how to achieve success and maintain productivity without compromising health and well-being.
Why Is Hustle Culture Even a Thing?
Hustle culture has been glamorized in recent years for several reasons, including:
- The success narrative suggests that only those who work the hardest will achieve anything significant. It resonates with the belief that anyone can succeed through sheer determination and effort.
- Today's competitive business environment. To compete, people feel compelled to work harder and longer hours to stay ahead or meet increasingly demanding expectations. Grind culture provides a framework that justifies this mindset.
- The startup ecosystem glorifies entrepreneurs who work long hours to build their companies from the ground up. Stories of successful founders who sacrificed sleep, relationships, and time for themselves inspire others to adopt the idea that similar habits will help them realize their dreams.
- Social media drastically amplifies the hustle culture. Thought leaders and influencers showcase their busy schedules on social media platforms with curated images that shape societal norms. Followers admire their dedication and want to emulate it.
- Money. So many industries focus on long hours and a hustle mindset as a requirement for advancing professionally or securing high-paying roles. Workers fear falling behind financially or losing opportunities to advance.
All these factors have made it seem that there are more benefits to hustle culture than downsides. Sadly, this is not the truth. Next, we'll explore the effects of grind culture.
The Negative Effects Of Grind Culture
People pushing themselves to the limit to succeed eventually begin to feel the negative impact of hustle culture on their physical and mental health. Here are some of the effects of it:
Increased anxiety
Hustle culture demands tireless efforts in the pursuit of professional goals. When people don't meet these goals or miss deadlines, they could feel like they've failed, leading to anxiety. It creates a cycle of worry and fears about future prospects, making the feelings of anxiousness even worse.
Feelings of guilt
Those who have fallen prey to the toxic hustle culture may feel guilty when they relax. Social media posts by people who are perceived as successful exacerbate this guilt, leading to the belief that taking breaks is unproductive or even a symptom of laziness.
A state of apathy
Constantly striving for success and perfection can seriously impact mental health. It can cause feelings of inadequacy, and nothing will feel rewarding after a while.
Unrealistic expectations through toxic positivity
Positivity is a large part of hustle culture. However, being so positive that it eliminates realistic expectations of what's achievable is an unhealthy practice. It causes people to push themselves too hard, leaving no room for failure.
Physical ailments
Working too hard without adequate sleep and proper nutrition can compromise the immune system and lead to psychological and physical distress and illness. Tired and unwell people are also not productive.
Work-life imbalance
Hustle culture emphasizes career success over family and personal life. It creates an imbalance and leaves little room for self-care activities and stress management.
Are You In a Toxic Hustle Culture Work Environment?
If you feel overwhelmed, anxious, or depressed when you think of your work environment, you could be negatively affected by the grind culture. Here are some signs to watch out for:
- Excessive workload without enough resources to complete tasks on time.
- Lack of work-life balance with long working hours and little rest.
- Constant competition and comparison.
- Minimal feedback, a lack of support, and recognition of efforts.
- An extreme and unbalanced focus on productivity.
- Fear-based management.
- Discouraging breaks and self-care practices.
- Inflexible and rigid work policies.
- Micromanagement.
- Lack of inclusion and diversity.
- High employee turnover.
- Diminished productivity and work quality.
- Disengaged and unmotivated employees.
When every day becomes about the hustle, you feel unsure or even guilty about having a break; it's a sign that you should step back and look closely at whether it's time to stop the grind.
If this sounds like your work environment or you're struggling with work-related anxiety or depression, it's always best to talk to a mental health professional. In the meantime, here are some tips on how to break free from hustle culture.
Break Free! Start Aligning
Breaking free from hustle culture may take work. It requires a shift in mindset and a conscious decision to create sustainable work habits that prioritize mental health instead of purely focusing on achieving professional goals. It requires aligning work with everything else in our lives to achieve a balanced and wholesome existence. Try these tips:
1. Take a break when you need one
Taking breaks throughout the day not only helps reduce stress levels. It also increases overall productivity. Taking a few minutes to step away from work to do something that brings you joy will improve your ability to concentrate on your tasks. Schedule short breaks throughout your day to take a walk, meditate, or simply relax, and stick to them!
2. Self-care is crucial to mental health
Self-care is often pushed aside for obligations, and it shouldn't be. It's crucial for mental health, and you should prioritize it. Make sure you include at least one activity that focuses on taking care of yourself daily. This could be spending time with loved ones, meditating, journaling, reading a book, or anything you enjoy.
3. Cultivate an attitude of kindness to yourself
It's unrealistic to expect yourself to achieve all your goals every day. Life happens, and some things don't go according to plan. Don't beat yourself up if this happens. Focus on what went well and celebrate achievements; even the small ones matter.
4. Set boundaries
Setting healthy boundaries is an essential part of good mental health. It means limiting the time spent on working and work-related activities outside business hours. Tell your managers and colleagues when you are available, and don't feel guilty about it.
5. Cultivate work-life balance
Align your lifestyle to get away from the grind to get proper rest and give you enough time to focus on things that matter to you, like family and friends, hobbies, and passion projects. The idea is to create balance.
6. Consider Quiet Quitting
Recently, the concept of quiet quitting has been widely discussed. Although it may have a negative connotation, it only means that you are going to work and doing your job. If you want to go above and beyond, that's great, but companies should not expect workers to do more than they are compensated for.
Most Importantly: Just Say No
Like every bad habit or mindset, hustle culture can affect your life and overall wellness. It's important to decide to say no to the hustle and take a break when you need one. Even if it's challenging to do so at first, do your best to start. You are important and valid, and you deserve a fulfilling lifestyle.
