Beyond the Grind: The Rise of Hustle Culture and its Negative Effects
In recent years, western media has fueled the rise of ‘hustle culture’ – a mindset of glorifying relentless hard work, and believing that pushing oneself without boundaries is the ultimate key to success. The term ‘hustle culture’ is used to promote overworking in the pursuit of financial gain, status, and professional achievements. While this mentality may be motivating for some, it creates a negative work environment where overworking becomes the new normal, and employers' expectations are based on their employees' willingness to sacrifice personal time for professional gains. This phenomenon of hustle culture has contributed to what many are now calling a “burnout epidemic” among employees and entrepreneurs alike [1].
Hustle culture tends to be particularly prevalent in younger individuals who are earlier in their career journey. Younger individuals tend to be more motivated by external factors, where social media influence, money and status are seen as metrics of success. However, as individuals age and gain more experience in their careers, they tend to become more motivated by internal factors, such as aligning work with their personal values and experiencing joy and satisfaction when helping others [2].
Why Redefining Success is Key to Your Well-Being
While hustle culture may seem like the path to success, it can have significant negative consequences on our mental health and wellness, and can actually make us less likely to succeed. Why? Consider the following:
Increased likelihood of burnout:
Overworking not only diminishes our well-being, but it leaves little time for recovery and self-care, which in turn, can lead to mental exhaustion, burnout, and increased risk of physical illness [3].
Indeed, a large workload, working long hours, and poor work-life balance are key contributors to burnout in the workplace – an outcome that, ironically, undermines the amount and quality of work being produced [1].
Decreased productivity and quality of work:
Research shows that individuals classified as ‘workaholics’ tend to actually perform worse at work than those with a more balanced work-life approach [3]. Research also demonstrates a negative relationship between working long hours, productivity, and rest, whereby working excessive hours can result in decreases in productivity or work quality.
Additionally, the lack of sleep associated with long work hours can lead to more mistakes, while shorter, focused work periods may improve productivity and well-being [4].
So, while hard work is important, overworking can actually negatively impact one’s mental well being, physical health, and quality of work, and therefore actually inhibit one’s success.
Another factor that is important to consider is that traditional markers of success in hustle culture, such as status and high income, don’t necessarily correlate with long-term life satisfaction. According to the concept of the ‘hedonic treadmill,’ we quickly adapt to positive changes, such as a pay raise, causing our happiness levels to revert to a baseline over time [5]. In other words, accomplishments may bring temporary joy, but that feeling often fades as we adjust to our new normal, leaving us seeking the next achievement. Positive psychology research therefore suggests that lasting fulfillment is less about external success and more about cultivating inner peace and contentment with our current circumstances [6].
These factors highlight how adopting a hustle culture mindset can actually lead individuals further away from their goals, and may even contribute to them feeling disappointed when their joy fades after achieving a goal. Given this, it is important to consider how we can disengage from hustle culture and achieve a more balanced, productive, and resilient approach to hard work and success.
Strategies for Shifting Away from Hustle Culture
1. Setting boundaries and prioritizing self-care
Burnout is an occupational phenomenon driven by organizational factors rather than individual shortcomings, emphasizing the importance of setting boundaries to manage workplace demands. In fact, a study found that 67% of professionals have started setting boundaries at work specifically to prevent or address burnout [7]. The study also found that, when professionals put healthy boundaries in place to negate burnout at work, it created a more positive work environment that placed lesser value on “hustling.” A few strategies for setting boundaries with work/school include:
Silencing work communication apps or emails after work hours
Not answering emails after work hours
Adding a disclaimer to one’s email signature that highlights when they will and will not respond to emails and their anticipated response time
Not accepting more tasks once their limit was reached and reviewing/summarizing to leadership what tasks one is already working on
Overall prioritizing work-life balance/integration
Scheduling in time for self-care, rest and renewal
2. Aligning work with values and purpose
Company culture reflects the values and practices that shape how an organization operates. Research shows that employees who feel aligned with their organization’s values tend to perform better [8]. Moreover, doing work that is meaningful to an individual can help to protect against burnout [1]. This means the nature of work in question does not matter as much in the context of burnout, but what is important is that the work is meaningful to the individual.
3. Cultivating resilience through mindfulness and reflection
Mindfulness practices can help individuals manage stress and avoid burnout by creating mental space to redefine personal success. Research shows that mindfulness practices, like meditation and mindful reflection, reduce stress and improve job satisfaction, allowing individuals to set healthier boundaries [9]. Studies also suggest that mindfulness can decrease anxiety and increase resilience, offering a buffer against the pressures of hustle culture [10]. Strategies for incorporating mindfulness include:
Taking brief mindfulness breaks throughout the day
Practicing deep breathing or meditation
Reflecting on personal goals to realign with meaningful values
Hustle culture promotes the idea that working long hours is the key to success, but the reality is that overworked individuals often produce less valuable work than those who are well-rested. True satisfaction in both life and work isn’t found in traditional markers of success, but rather in cultivating joy and fulfillment within oneself. To explore effective strategies for moving away from a hustle-driven mindset, consider booking WellIntel Speaker Dr. Sarah Lea (MSc, MD) for an insightful talk on dismantling hustle culture.
Written By:
Dr. Sarah Lea, MSc, MD, WellIntel Talks Expert Speaker
Kelty MacGillivray, BA, WellIntel Talks Volunteer
References:
[1] Mayo Clinic Press Editors. (2023, April 6). Breaking down burnout in the workplace. Mayo Clinic. https://www.mayoclinic.org/breaking-down-burnout-in-the-workplace
[2] Hailemariam, A. T., & Kroon, B. (2018). Redefining success beyond economic growth and wealth generation: The case of Ethiopia. In Women Entrepreneurs and the Myth of ‘Underperformance’ (pp. 3-19). Edward Elgar Publishing.
[3] Schaufeli, W. B., Bakker, A. B., van der Heijden, F. M., & Prins, J. T. (2009). Workaholism among medical residents: It is the combination of working excessively and compulsively that counts. International Journal of Stress Management, 16(4), 249. https://doi.org/10.1037/a0017537
[4] Pencavel, J. (2015). The productivity of working hours. The Economic Journal, 125(589), 2052-2076. https://doi.org/10.1111/ecoj.12166
[5] Sheldon, K. M., Boehm, J., & Lyubomirsky, S. (2013). Variety is the spice of happiness: The hedonic adaptation prevention model. In S. A. David, I. Boniwell, & A. Conley Ayers (Eds.), The Oxford handbook of happiness (pp. 901–914). Oxford University Press.
[6] Riopel, L. (2019, January). Success versus happiness: What is more important? PositivePsychology.com. https://positivepsychology.com/success-vs-happiness
[7] Forrester N. (2023). Fed up and burnt out: 'quiet quitting' hits academia. Nature, 615(7953), 751–753. https://doi.org/10.1038/d41586-023-00633-w
[8] Harter, J. K., Schmidt, F. L., & Hayes, T. L. (2002). Business-unit-level relationship between employee satisfaction, employee engagement, and business outcomes: A meta-analysis. Journal of Applied Psychology, 87(2), 268–279. https://doi.org/10.1037/0021-9010.87.2.268
[9] Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. New York: Hyperion.
[10] Good, D. J., Lyddy, C. J., Glomb, T. M., Bono, J. E., Brown, K. W., Duffy, M. K., Baer, R. A., Brewer, J. A., & Lazar, S. W. (2016). Contemplating mindfulness at work: An integrative review. Journal of Management, 42(1), 114–142. https://doi.org/10.1177/0149206315617003