Working Long Hours in 2025: Survival Tips for a Healthier Work-Life Balance

While remote work gives us more control over our schedules and eliminates the daily commute, it’s not without its downsides. One major issue? Working long hours has become the norm for many. With constant notifications, Zoom calls, and chat messages, the pressure to stay available can lead to overtime creeping into your evenings and weekends. Even if it boosts your income, logging too many hours too often is a fast track to burnout.

In this article, we’ll explore:

• ⚠️ The negative effects of working long hours on your health and productivity
• 🧠 Why so many people still fall into the overwork trap
• 🛠️ Actionable tips to manage long work hours—like using Basecamp time tracking to accurately log every minute

How Long Work Hours Affect Productivity and Health

The average working hours vary by country, but researchers at the Australian National University say the ideal cap is no more than 39 hours per week. Anything beyond that? 🛑 It can take a serious toll on both your body and mind.

Here’s what happens when long hours become the norm:

• 🪑 Physical strain: Sitting all day, skipping breaks, and staring at screens can lead to back pain, stroke, heart issues, and more.
• 🧠 Mental exhaustion: Working nonstop raises your risk of burnout, stress, anxiety, and even depression.
• 🌙 Poor sleep: Late nights at work disrupt rest, making it hard to focus and stay sharp the next day — a cycle that’s hard to break.

So, if the side effects are this damaging… why do we keep doing it? 🤔

Here’s a global snapshot of how different countries stack up:

Longest workweeks	Average hours/week	Shortest workweeks	Average hours/week
Cambodia	47.6	Germany	25.6
Myanmar	47.1	Denmark	25.9
Bangladesh	46.5	Norway	26.3
Singapore	44.8	Netherlands	26.9
Malaysia	42.3	France	27.0
South Africa	42.1	Iceland	27.6
China	41.7	Luxembourg	27.4
Philippines	41.7	Switzerland	28.8
Hong Kong	41.3	Uruguay	29.5
Dominican Republic	41.2	Ecuador	29.8

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Why Do We Work Long Hours? Key Factors

Modern technology has reshaped the way we work — but it’s also created a hyper-connected culture where unplugging feels nearly impossible. 🔌

Close deadline? Crucial project? We drop everything, fire off that one last email past midnight, and let work bleed into the weekend — hoping to get more done.

But here’s the catch: a Stanford University study shows that productivity actually drops after 50 hours per week. So, all that overtime? It might not be helping much.

So why do we do it anyway? Reasons vary, but here are some of the most common:

• 💰 Overtime pay: More hours = bigger paycheck.
• 📈 Ambition: Showing dedication to boost promotion chances.
• 👥 Staff shortages: Everyone’s stretched thin — especially in flat teams.
• 💡 Flow state: You enjoy the work and lose track of time.

In some industries, long hours signal commitment. But does that actually help your career? The answer: it depends — on your job, your goals, and your industry norms.

Want to become the next Mozart? 🎼 Sure, 10,000 hours of deep work might be the way. Otherwise, you’ll want to balance hustle with self-care.

Whatever your reason for working overtime, it’s crucial to stay healthy and productive through it. Let’s explore how.

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Top Strategies for Staying Productive During Long Work Hours

1. Keep your mental focus sharp

Distractions like email, social media, errands, or background noise can quietly drain your attention. 🧠 While they may feel harmless in the moment, each one can set you back significantly — it takes up to 23 minutes to regain focus after every interruption.

Since our mental energy is limited throughout the day, it’s critical to optimize your environment to avoid distractions:

• 💡 Close the door — even a simple boundary can signal it’s focus time
• 🧹 Declutter your workspace to reduce visual distractions
• 🔇 Silence notifications on all non-essential apps

Consider using focus apps. As noted by productivity expert Francesco D’Alessio, these tools are shaping the future of productivity. Some block distracting sites, others play ambient music to help you concentrate during deep work sessions.

One standout method is the Pomodoro Method 🍅 — ideal if you’re easily distracted. Here’s how it works:

• ✅ Work on a single task for 25 minutes
• ⏸ Take a 5-minute break when time’s up
• 🔁 Repeat — and take a longer break after 4 rounds

Use a digital Pomodoro timer or connect one to your favorite task manager. These short, focused bursts help make large projects manageable and strengthen your ability to resist distractions.

2. Streamline your workflow

Think of all the repetitive, low-impact tasks that slow you down. According to Asana, this kind of “busywork” eats up 60% of the average knowledge worker’s day. The more you automate, the more you can save time for what really matters.

Here are some smart tools to streamline your routine:

• 🔄 Pleexy: Syncs tasks from different sources to your main task manager
• ⏱ Everhour: Lets you track time directly inside your project management app
• 📅 Calendar schedulers: Skip the endless back-and-forth to book meetings
• 📧 Email tools: Snooze non-urgent emails and filter out distractions

Some admin work can’t be automated — and that’s okay. Just make sure to delegate whenever possible so you’re not stuck pushing your limits all day long.

As Tony Schwartz said in Harvard Business Review: “The counterintuitive secret to getting things done is to make them more automatic, so they require less energy.”

3. Structure your day for maximum productivity

There’s nothing worse than wrapping up your day only to realize you forgot a critical task. Even with a plan, urgent requests can derail your priorities and leave you scrambling.

Here’s how to stay ahead of surprise tasks and avoid burnout:

• 📆 Schedule your top priorities in your calendar — especially time-sensitive ones.
• 🧩 Use time blocking to batch similar tasks and reduce context switching.
• ☀️ Tackle your hardest task first thing, while your energy is at its peak.
• ⏰ Work with your natural rhythm. Pay attention to when you’re most alert and adjust your schedule to match.

This way, you’ll learn how to keep track of time and work hours in a way that works with your energy, not against it.

4. Take periodic breaks

Taking breaks might seem counterproductive, but it can actually help you stay focused and replenish your motivation while working on challenging tasks. Be careful, though — the wrong kind of breaks can make you want to take breaks more often.

Here are some ways to make the most out of your breaks:

• 📚 Read something interesting
  Instead of scrolling through social media, enrich your mind with a book or article. It doesn’t have to be work-related — making reading a habit can strengthen your brain and boost creativity.
• 🏋️‍♂️ Desk exercises
  If a mid-day workout isn’t possible, try simple desk exercises to get your blood flowing and relieve tension.
• 🌳 Take a walk outside
  If the weather is nice, take a walk outdoors to relieve eye strain. Being in nature is known to reduce stress and improve your mood.
• 🧘‍♂️ Do nothing
  Sometimes, the best break is simply meditating for five minutes to relax your mind and reset.

5. Stick to a healthy diet

With a busy schedule, it’s easy to rely on fast food, but to stay energized and healthy, it’s essential to plan ahead. Here’s how to keep your diet on track:

• 🍱 Meal prep
  Use part of the weekend to prepare your meals for the upcoming week. This helps you avoid the temptation of fast food and ensures you have healthy options ready.
• 🍞 Avoid refined carbs
  Steer clear of foods that lack essential nutrients and cause an energy crash in the middle of the day. Opt for protein, whole grains, vegetables, and fruit to keep your energy steady.
• 💧 Stay hydrated
  Aim to drink 3 to 4 liters of water daily. Hydration improves concentration and can even relieve headaches.
• ☕ Limit caffeine
  While coffee can be satisfying, too much caffeine can lead to anxiety, insomnia, and digestive issues. Choose healthier alternatives like green tea when you crave that second or third cup.

6. Get enough sleep

Getting enough sleep is arguably the most important productivity hack you’ll ever hear. Sleep-deprived individuals take longer to finish tasks and struggle to generate new ideas.

Here are some basic steps to help you improve your sleep:

• 🌙 Create a pre-bedtime routine
• ☀️ Get bright light exposure during the day
• 🚫 Avoid caffeine 6 to 8 hours before bed
• 📱 Limit screen time before bed
• 🛏️ Make your bed as comfortable as possible

Some days, 8 hours of sleep might not be possible, and that’s okay. If needed, take a 20-minute nap during a break. Just don’t overdo it, or you might feel groggier than before.

7. Reflect on the big picture

Spending long hours tied to your desk can drain your motivation. To keep your spirits high, take time to reflect on the big picture and remind yourself of the goal you’re working toward.

• 🔄 Focus on progress
  It’s easier to stay motivated when you focus on the progress you’ve made instead of the work left. A study suggests this approach can help boost your motivation, especially when you’re closer to the goal.
• 🧠 Shift your perspective
  When you feel like quitting, remember the bigger picture. A simple change in how you view the situation can make a huge difference in maintaining motivation.

8. Set healthy work-life boundaries

If you’re already working long hours, it’s important not to let work consume your free time. Make sure to schedule downtime throughout the week to protect your well-being.

Here are some tips to set clear boundaries:

• 🛑 Create a shutdown ritual
  After work, establish a simple routine, like reviewing your to-do list or organizing your workspace. This clears your mind of pending tasks and helps you start the next day with confidence.
• 🕒 Disconnect from work
  Use your shutdown ritual as a signal to stop working and be present in your personal time. This allows you to fully enjoy your time off.
• 💖 Make time for yourself
  You’re more than your job! Schedule fun activities with loved ones, engage in hobbies, or prioritize self-care. These breaks help you mentally recharge and inspire creativity when you return to work.

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Final Thoughts

Sometimes, we don’t have a choice but to work long hours, which can feel rewarding if you’re trying to accelerate your career. It becomes a problem when you stop being productive, or worse, reach the point of burnout. Keeping your goals in mind and maintaining healthy habits will help you stay motivated and do your best work.

We provide various articles on the topic, for example, you can learn if mandatory overtime is legal in this article.