WHO study finds long work hours are an actual killer
Long work hours are killing hundreds of thousands of people each year, per a study by the World Health Organization and International Labour Organization.
Key findings: Working 55 hours or more per week is considered a “serious health hazard,” according to the study.
The numbers: Long working hours led to 745,000 deaths from stroke and heart disease in 2016 — a 29 percent increase since 2000. Between 2000 and 2016, deaths from heart disease due to working long hours increased by 42 percent, and from stroke by 19 percent.
Risk factors: Working 55 or more hours per week puts people at a 35 percent higher risk of a stroke and a 17 percent higher risk of dying from heart disease when compared to those logging 35-40 hours a week. That means if you're indie hacking, you not only own your product but can live a longer, healthier life — presuming you set appropriate boundaries.
Populations at risk: Work-related diseases disproportionally affect men, people living in the Western Pacific and Southeast Asia, and middle-aged or older workers. About 72 percent of deaths from work-related diseases occurred among males. Perhaps this isn't surprising, as men often have a curious belief that working longer, rather than more efficiently, is a way to prove their value.
“Teleworking has become the norm in many industries, often blurring the boundaries between home and work. In addition, many businesses have been forced to scale back or shut down operations to save money, and people who are still on the payroll end up working longer hours. No job is worth the risk of stroke or heart disease.” —Dr. Tedros Adhanom Ghebreyesus, WHO Director-General
Recommendations: WHO says that governments, employers, and workers can protect workers’ health by:
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Introducing and enforcing laws that ban mandatory overtime and ensure limits on working time.
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Creating work agreements that make working time more flexible and cap the maximum number of working hours.
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Sharing working hours to ensure that work does not exceed 55 hours or more per week.
Methodology: The study is the first global analysis of mortality and health associated with long working hours. WHO and ILO conducted 2 meta-analyses with data collected from 37 studies on heart disease and 22 studies on stroke covering a combined 1.6 million participants. The study covered global, regional, and national levels, and based on data from more than 2,300 surveys in 154 countries from 1970 - 2018.
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Work-life balance for founders
Coffee-pounding desk jockeys toiling over their computers from early morning late into the night are stereotypical visuals for discussions on work-life balance.
Many founders pride themselves on being extremely busy and working 80+ hour weeks. Of course, many indie hackers also report how they’ve effectively set boundaries, established routines and optimized productivity versus staying busy.
Tips for work-life balance
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Time management: Mark Twain said, “If it's your job to eat a frog, it's best to do it first thing in the morning.” Focus on your most important tasks first to ensure your peak mental energy is used on what’s essential.
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Routine: An established routine reduces “cognitive load” to constantly make decisions for a set of activities, according to Daryaneh Badaly, a clinical neuropsychologist. Block out times for specific activities and stick to your routine.
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Boundaries: People are constantly connected to work and may feel pressure to quickly respond to requests. Set boundaries for when and where you will work to avoid burnout.
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Sabbatical: If you’re in between projects or companies, consider an extended break to step back and evaluate what you want to do next.
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2-minute dance party: Engage your body, briefly shift your focus, and have some fun. Or if dancing isn't your thing, try regular exercise to blow off steam.
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Recreation: Many find work to be fun, but don’t let other recreational activities — like games, bike rides, hikes, journaling, gardening, etc. — fall by the wayside.
What are your tips on work-life balance? Please share your thoughts below!
In our remote team we booked virtual coffee breaks, came up with creative games to play, and tried to create an informal fun environment for 10-30-45 minutes of the work day to relax, chat with colleagues, and stay connected. In addition to elevating the mood, it also shows that it's okay to have fun, it's not all work and no play. :)
The key is focus, deep work, and deliberate practice. There's a point when continuing work is not worth the effort and a break will produce better output on the whole.
This study seems suspect, though. It appears this is loose association of medical outcomes and habits of the individuals. The same is true for the supposed danger in consuming red meat. Correlation is not causation.