Australia faces a problem that belies its reputation as a work paradise: a pervasive culture of overwork is damaging many workers' mental and physical health.

The figures speak for themselves. According to a recent survey conducted by the Organisation for Economic Co-operation and Development (OECD), 13% of employees in Australia are clocking in very long hours, surpassing the OECD average. Moreover, the nation's work-life balance lags behind many other countries (including the US), painting a concerning picture of the Australian workforce.

The survey sheds light on a troubling trend: Australians collectively contribute an average of four hours and 20 minutes of unpaid overtime per week, translating to roughly six weeks of unpaid work annually.

This phenomenon cuts across various sectors, with workload issues and workplace culture cited as primary drivers for employees working beyond their contracted hours.

READ MORE | Flexible work arrangements and compensation in Australia

Concerns about being less committed

Dr Eliza Littleton, a leading expert in workplace dynamics, emphasises the prevalence of this issue, stating, "We can all relate to having too much work and having to stay back to finish it." Factors such as staff shortages, exacerbated by the challenges of the COVID-19 pandemic, further compound the problem, compelling employees to fill in the gaps left by absent colleagues.

Moreover, the expectations set by managers and entrenched workplace cultures normalise unpaid overtime, making it arduous for employees to resist. The fear of being perceived as less committed or valuable often coerces individuals into sacrificing their personal time for work demands.

However, the repercussions of this culture extend beyond the realm of personal time. Excessive working hours pose potential risks to employees' health and safety. The Fair Work Act provides a good reference point for reasonable working hours. It considers various factors, including familial responsibilities, project deadlines, and the level of seniority within an organisation.

Dr Littleton underscores the importance of recognising the correlation between productivity and adequate rest. Contrary to conventional wisdom, research suggests that the most productive employees prioritise taking breaks and sabbaticals. Initiatives such as the four-day workweek aim to challenge the prevailing narrative of long hours equating to commitment and value, advocating for a healthier work-life balance.

READ MORE | 4-day work week: Why Australian businesses are ready

Not a luxury but a need

A healthy work-life balance is a luxury and a necessity for maintaining productivity and overall well-being. Research consistently demonstrates that individuals prioritising self-care and relaxation outside of work are likelier to perform better when on the clock. Balancing professional responsibilities with personal time allows individuals to recharge, reduce stress, and cultivate a sense of fulfilment that transcends the workplace.

These practical tips that you can consider in your daily routine to “disconnect” once your your workday ends:

• Set boundaries: Establish clear boundaries between work and personal time, including designated work hours and periods for relaxation.

• Prioritise self-care: Make time for activities that promote physical and mental well-being, such as exercise, meditation, or hobbies.

• Unplug: Limit screen time and avoid checking work emails or messages outside of designated work hours.

• Delegate tasks: Learn to delegate responsibilities and trust your colleagues to handle tasks in your absence.

• Practice mindfulness: Stay present in the moment and avoid dwelling on work-related stressors during leisure time.