I used to wear exhaustion like a badge of honor. I’d brag about my impossible schedule: a 40+ hour week as an administrative assistant, another 20+ hours volunteering as a service missionary, full-time volunteer work, running a side-hustle, pursuing two degrees (BYU-Idaho by day and a NOUN master’s by night), a 10-hour internship, and still doing my best as a husband and father to three little kids. Looking back, I remember feeling almost invincible — until I wasn’t.
One morning not long ago, everything changed. I woke up to searing pain in my temples and a pounding heart. My beloved wife said I’d had a seizure in my sleep. It turns out my body had simply given up on the frantic pace I was forcing it to keep. That terrifying wake-up call forced me to confront the dark side of hustle culture — the silent toll it took on my mind, my body, and my family.
All too often, hustle means we carry work with us everywhere — even to the creek or the bedroom. (Imagine me trying to fish with a laptop in my lap.) But research paints a grim picture: the constant “always-on” mentality can erode our health and happiness. For example, the World Health Organization reports that working 55+ hours per week led to 745,000 deaths from stroke and heart disease worldwide in 2016 — tens of thousands more than if those people had worked a normal 35–40 hour week (who.int). On a more everyday note, a survey by Deloitte found that 77% of employees report feeling burned out, and 83% say that burnout hurt their personal relationships (www2.deloitte.com). In short, the data show that more hours doesn’t just mean more success — it often means more stress, more mistakes, and a worse life.
In fact, counting extra hours doesn’t buy lasting success. Cornell professor Mike Gore found that after about 50 hours a week, his productivity actually dropped. He admits he made more mistakes and felt exhausted beyond that point (marriott.byu.edu). Harvard Business Review summed it up bluntly: the story of overwork is one of diminishing returns. Put in extra hours and you’ll likely do tasks “more stupidly” and on things that feel “increasingly meaningless” (marriott.byu.edu). Studies back this up. Researchers have linked chronic overwork to depression, insomnia, impaired memory, and even heart disease (marriott.byu.edu). One study even found that people who work more than 55 hours a week face a 33% higher risk of stroke and a 13% higher risk of heart attack than those working 35–40 hours (marriott.byu.edu). These consequences aren’t just bad for individuals — they drag down workplaces through burnout, sick days, and turnover.
Are You Overcommitted?
It’s easy to lose track of limits when “busy” becomes a badge of pride. But there are warning signs. If you’re making more mistakes (forgetting a meeting, mixing up simple math or grammar), skipping meals or regular sleep, or mentally jumping from task to task, those are red flags (artofproductivity.com). As one productivity expert notes, once you push beyond your peak performance, you actually get less done. “The harder you push yourself, the more you end up compromising your real productivity,” the blogger warns (artofproductivity.com). In other words, if you start needing twice the time to do a task that used to take one hour, it’s time to pause and rethink.
Often we ignore these signs because “making sacrifices” feels virtuous. But even WHO flags “excessive workloads” and “long, unsocial hours” as top risks to mental health (who.int). Those stressors trash our sleep (which already is vital for brain and immune health). As sleep scientists explain, without adequate rest our neurons don’t have time to recover — they become overworked and “less capable of optimal performance” (sleepfoundation.org). The result is brain fog, erratic mood, and even grumpiness toward loved ones.
Prioritize Sleep and Recovery
Rest isn’t a luxury—it’s a necessity. Every night of solid sleep sharpens focus, memory, and willpower. Researchers point out that poor sleep slows our thinking and even makes us more prone to mistakes (sleepfoundation.org). In practice, this means those nights of all-nighters and too many late meetings are counterproductive.
Some simple tactics can help:
- Regular schedule: Stick to a bedtime and wake-up time that give you 7–9 hours of sleep. Our bodies thrive on routine.
- Wind down: Unplug screens and work at least an hour before bed. Give your mind a chance to relax.
- Short naps: If you’re dragging in the afternoon, a 15–20 minute power nap (or just closing your eyes quietly) can recharge you without wrecking night sleep.
- Move and breathe: Even a brief walk outside or some deep breathing between tasks can reduce stress hormones and help you sleep better at night.
Recovery isn’t just about nights and weekends. Taking real breaks — stepping away from your computer, chatting with a coworker, or spending a few mindless minutes on something fun — can reset your mental state. Remember, even marathon runners take breaks; they don’t run flat-out without rest because they know it slows them down in the long run.
Redefine Success in Human Terms
Here’s a truth we often overlook: Long hours aren’t the only measure of success. Traditional markers — fancy titles, impressive salaries, endless credentials — don’t automatically translate to fulfillment. Psychologists remind us that you can meet every conventional goal and still feel empty (psychologytoday.com). Real success must include our health and happiness.
Think about what you really want: confidence, purpose, family time, creativity, kindness. The World Health Organization highlights that a good job should give you livelihood, confidence, meaningful relationships, and structure (who.int). But hustle culture often dismantles those very things. If your schedule is so packed you miss bedtime stories or date nights, what success are you gaining?
It might help to ask: What will matter most in 5 or 10 years? Chances are it won’t be the overtime hours. People near the end of their lives consistently say they don’t wish they had worked more — they wish they’d enjoyed life more (marriott.byu.edupsychologytoday.com). Your legacy is built on love and presence, not on the last email you sent at midnight.
The Great Subtraction: Cut the Clutter
Sometimes our commitments feel like a cluttered tackle box — bursting with sticky notes, cables, and tasks all jumbled together. The antidote to this chaos is choiceful subtraction. Go through your commitments like Marie Kondo with a calendar: keep what sparks value, and ditch or postpone the rest. For example:
- Trim tasks: Is that extra side project or volunteer slot giving you life — or just stress? It’s OK to say “no” to good things so you can say “yes” to the truly important ones.
- Batch and delegate: Group errands or calls together to be efficient. If you’re at capacity, ask for help — whether that’s delegating at work or letting your spouse cover a chore at home.
- Set boundaries: Turn off work notifications after hours. Honor personal time like you’d honor a meeting — it’s an appointment with your health.
After my seizure, I took a hard look at my schedule. I paused one of the degree programs and trimmed back some volunteering. The result? Paradoxically, I became more effective, not less. My GPA improved when I could study with focus instead of cramming the night before. At home, my wife got a present husband instead of a drained zombie. The laughs we shared at breakfast and bedtime turned out to be a far richer currency than any resume bullet point.
Choose Presence Over Productivity
Remember that life is happening now. No one remembers your overtime hours — but they do remember the times you were fully there for them. Child development experts even say that memories of joyful, meaningful play help bind families together emotionally, even long after children are grownnaeyc.org. Those game nights and cuddles aren’t wasted time; they’re the foundation of love and connection.
So schedule that dinner you want to linger at. Put a “do not disturb” sign on your mind during weekend playdates. Turn your smartphone face-down during family time. These may seem like non-urgent tasks, but they’re urgent for your soul. Being truly present with your people — sharing a joke, wiping a child’s tears, listening to your partner’s day — is the work that yields the deepest meaning.
You Deserve Health and Balance
If you’ve felt the pull of hustle culture, know this: you’re not weak for needing rest — you’re human. Global health experts and workplace leaders alike now agree that burnout is a crisis. Pushing harder can actually backfire on your goals.
You’ve already proven you can give a lot. Now give yourself permission to prioritize sleep, wellness, and people. Take care of your mind and body, because they’re the only tools you’ll have to achieve anything long-term. When you rebuild your schedule around what matters — a good night’s sleep, a warm family meal, a long laugh — you’ll find that success feels a lot sweeter. After all, health and presence aren’t bonuses; they’re the foundation of any truly meaningful success.
