A recent study by the University College of London found that working more than 11 hours a day increases your risk of heart disease by 67%. Us Aussie’s are a hard working bunch. The typical full-time employee works 4.28 hours extra each week, which adds up to $8704 of your time annually (Ranstad). In 2013, Australia was ranked 9th in the developed world for working some of the longest hours – not our proudest achievement.
The increase in cortisol levels from stress, being sedentary and hunching over our keyboards is making us more susceptible to heart disease, headaches and back pain. In fact, prolonged sedentary behaviour, like sitting at a desk, has been linked to an increased risk of heart disease, diabetes and cancer – even if you hit the gym daily (The Collective Hub).
Your hard work ethic is almost certainly killing you. There is, however, a simple solution to all of this; go home on time. Ok, so breaking the habit of working over time isn’t as easy as it sounds for some. Here are 3 quick tips to help you trim down your work week.
#1 Set a reminder at 4pm to write down your goals for tomorrow.
Productivity expert and author Tim Ferriss has this trick for those who are reluctant to clock off: at the end of your workday, write down your goals for tomorrow. It gives you the sense that you’ve got your workload under control, so you can switch off and relax for the rest of your evening. (The Collective Hub).
#2 Book in a yoga class for after work
This is a great one to get you out of the door on time and reduce your cortisol levels fast and stretch out your back and limbs that have been contracted for most of the day from sitting in a chair and staring at a screen.
#3 Plan to work back 1 night a week
This may seem counter-intuitive but by allowing yourself to work back 1 night a week most people find it easier to leave on time for the remaining days of their work week. Give it a try and see.