How to Survive and Thrive in an 80-Hour Work Week

It’s hard to believe that only a century ago, the 80-hour work week was the norm in the United States. Then, in 1926, the Ford Motor Company introduced the five-day, 40-hour workweek. This nod to worker welfare and productivity set a standard that continues to be the norm nearly a century later.

However, as we found smarter ways to work, many companies began to consider an even shorter workweek. The goal? To improve work-life balance and mental health—a big step in the right direction.

Unfortunately, plenty of workers see the four-day workweek as nothing more than a pipe dream. Heavy workloads, tight deadlines, and the need to juggle multiple jobs sometimes don’t allow it.

In this post, we’ll explore the 80-hour workweek, its benefits and drawbacks, and how you can reduce your team’s work hours. 

The reality of an 80-hour work week

Despite the exponential growth we’ve experienced in the last century, the 80-hour workweek remains a reality for some. It’s a model born often out of necessity rather than choice and driven by industries where extended work hours are not only common but also expected.

For many professionals, an 80-hour workweek will sound like an occasional grind. For many others, though, it’s a lifestyle. There are several reasons you might be working long hours: 

• Working towards a promotion
• Starting your own business
• Completing residency 
• Avoiding layoffs 
• Working overtime for better pay 

High-demand industries like finance, law, and tech are also known for grueling schedules. The pressure to meet goals pushes professionals in these industries to consistently work beyond the standard 40 hours.

However, the challenges of an intense work schedule are hard to ignore. Physical and mental health often take a backseat, with sleep deprivation becoming a regular occurrence. The lines between personal life and work blur, hurting work-life balance.

While the promise of career growth or entrepreneurial success can make the sacrifice seem worthwhile, the toll it takes on your well-being is a hefty price.

We get it, though. As brutal as working 80 hours a week may sound, saying no to it isn’t an option for many. But let’s actually consider if the benefits outweigh the negatives.

Benefits and drawbacks of an 80-hour work week

When making a decision that can drastically change your lifestyle, you should always build a case for every option. Weighing the benefits against the drawbacks helps you navigate whether the commitment of an 80-hour workweek is a fast track to success or a surefire way to burn out.

Potential benefits

• Accelerated career growth and learning opportunities. Working such long hours can propel you up the career ladder faster than your peers, providing more exposure to complex challenges and learning opportunities. The more hours you invest, the quicker you can master your field.
  
• Increased income potential and networking opportunities. With more hours comes more pay — especially if you’re working multiple jobs or overtime. This boosts your financial stability and opens doors to networking opportunities that could lead to even greater success down the road.
  
• Enhanced skill through consistent practice. Consistently putting in more hours sharpens your skills, making you exceptionally proficient at what you do. This dedication can lead to tremendous success — especially in highly competitive fields where expertise is everything.
  

Major drawbacks and health effects

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• Physical and mental health risks. Logging such long hours can seriously affect your mental and physical health. The risk of burnout, stress, and physical health problems like exhaustion is very real. You might even struggle to fall asleep at night, which worsens your overall well-being over time.
  
• Impact on personal life and relationships. The more hours you work, the less personal time you have to nurture relationships. This can strain your connection with friends and loved ones and cause personal relationships to suffer as your focus shifts almost entirely to your career.
  
• Reduced leisure time and increased likelihood of sleep deprivation. The relentless grind leaves little room for rest and relaxation. In fact, people working over 60 hours sleep over an hour less each night than those working fewer hours. A lack of sleep can then directly impact your physical health and overall well-being.

The irony is that while you may fast-track your career, you might also miss out on experiences you can never get back — and run the risk of severely harming your physical and mental health in the process. 

How to structure an 80-hour work week

If you have to do 80-hour work weeks, do them right. Structuring your week effectively is key to surviving under demanding conditions.

Creating a realistic schedule

Eighty hours is 47% of an entire week.

“Realistic” may sound like a stretch, but with the right approach, it’s possible. The goal is to plan and organize your tasks efficiently to achieve sustainable productivity without burning out.

• Break your workload into manageable chunks by defining clear goals for each day. This way, you’re not just working more but working with purpose.
• Use time tracking software like Hubstaff to monitor how many hours you spend on each task. This data helps identify inefficiencies and keeps you accountable.
• Incorporate buffer time between tasks to transition smoothly and avoid mental fatigue.
• Allocate specific times for deep work to minimize distractions and reach peak focus.

Don’t forget to schedule regular breaks to recharge, as they’re crucial for sustaining mental and physical health over long hours. Even breaks as short as five minutes placed between long work sessions can have long-lasting positive effects.

Examples of effective work schedules

• Triple peak day. Divide your day into three productivity peaks: morning, afternoon, and late evening. Then, plan generous rest periods in between. This allows for bursts of high-energy work followed by recovery time.
• 4×2 schedule. Work in four two-hour blocks with 30-minute breaks in between, followed by a longer break before repeating the cycle. This structure balances intense work periods with ample rest.
• Six-day work week. Work six days with slightly longer hours, leaving the seventh day completely off to fully recharge and tend to personal life.

How to prioritize tasks with time management methods

When you’re clocking in 80 hours a week, prioritizing tasks based on urgency and importance is a non-negotiable. Working on the wrong tasks can delay projects and extend the already long work week.

Here are some time management techniques to help you focus on the right tasks.

• Eisenhower Matrix. Categorize tasks into four quadrants based on urgency and importance. This will help you tackle high-impact items first.
• Pomodoro technique. Work in focused 25-minute intervals with five-minute breaks to enhance concentration and reduce mental fatigue.
• Time blocking. Dedicate specific time slots to different tasks or projects, eliminating multitasking and improving focus.
• MIT (Most Important Tasks) method. Identify the most critical tasks each day and complete them first to ensure progress on key objectives.
• Eat the Frog. Start your day with the most challenging task first. This can help you build momentum and avoid procrastination.

These techniques help make the most of your time and turn those long hours into meaningful progress.

Tips for maintaining productivity and well-being

When you’re grinding through an 80-hour workweek, it’s easy to forget that there are another 80+ hours in the week that need your attention. These hours are crucial for maintaining your health and sanity, so make them count.

Stay physically healthy

Balancing work with physical and mental health can feel like an uphill battle, but it’s not impossible. Here are some tips to help you incorporate exercise, healthy eating, and sleep into your packed schedule:

• Prioritize short, effective workouts. Even a 20-minute high-intensity workout can boost your energy levels and improve your mood.
  
• Meal prep on weekends. Preparing healthy meals in advance saves time during the week and keeps your nutrition on track.
  
• Stick to a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up.
  
• Practice mindfulness or meditation. Even ten minutes of intentional meditation a day can reduce stress and improve mental clarity.
  
• Stay hydrated throughout the day. Water is essential for physical health and can also help maintain focus and energy levels.

Take care of your mental health

Maintaining your mental well-being is just as critical as staying physically fit. Here are a few techniques to help manage stress and protect your mental health:

• Use deep breathing exercises. These exercises can quickly lower stress levels and help you refocus when overwhelmed.
  
• Set aside time for hobbies. Whether it’s hiking, reading, or playing an instrument, engaging in activities you enjoy can provide a much-needed mental break from work. 
  
• Stay connected with loved ones. Social support is a powerful tool for managing stress. Make time for family and friends, even just for quick chats. 
  
• Take regular breaks. Stepping away from work (even for a few minutes at a time) can prevent burnout and keep you mentally sharp.
  
• Keep a journal. Writing down your thoughts and feelings can help you process your emotions and reduce stress.

Practice work-life balance strategies

Balancing work and personal life is essential to prevent burnout and maintain your overall well-being. Here are some strategies to help you find that balance:

• Set clear boundaries. Establishing specific times for work and personal life protects your work-life balance and leaves you feeling more refreshed and recharged. 
  
• Take advantage of your days off. Use this time to recharge and focus on non-work activities, whether it’s spending time with loved ones or simply relaxing. If you’ve got paid time off, use it!
  
• Limit distractions during work hours. Staying focused on work tasks allows you to be more efficient, which then frees up more personal time later.
  
• Learn to say no. Prioritizing your well-being sometimes means turning down extra tasks or commitments that could stretch you too thin. Learning to say no is a skill no one likes to work on, but it could save you in the long run. 

By implementing these strategies, you can maintain a sense of balance and protect your well-being, even when the demands of work seem overwhelming.

Frequently asked questions

Is it healthy to work 80 hours a week?

Working 80 hours a week isn’t exactly a recipe for optimal health. Over time, working grueling hours can contribute to serious health issues like heart problems, weakened immune function, and mental health struggles.

However, you can mitigate these risks by incorporating regular breaks, prioritizing sleep, and maintaining even some level of physical activity. While working such long hours isn’t ideal, taking a proactive approach to managing your health can help minimize the damage.

How do you structure an 80-hour work week?

Structuring an 80-hour workweek requires careful planning and disciplined time management. Start by creating a realistic schedule that breaks down your hours into focused work periods, with built-in time for rest and recovery. Use time management techniques, prioritize your tasks each day, and track your time to stay on top of your tasks more easily.

What happens to your body if you work 80 hours a week?

Working prolonged hours, like an 80-hour work week, can have significant physical effects. Prolonged periods of sitting and lack of movement can lead to weight gain, muscle stiffness, and cardiovascular issues. Those working longer hours are more prone to sleep deprivation, which can then weaken the immune system and increase the risk of illnesses.

The toll on your body isn’t something to take lightly — incorporate regular exercise, healthy eating, and adequate sleep into your routine to offset these negative impacts.

Conclusion

Facing an 80-hour work week is no small feat. To be successful in an 80-hour work week, you need to make those hours work for you, not against you.

The success of an 80-hour workweek hinges on balancing both halves of your week. Your goal should be to meet your goals without sacrificing either side. Work hard, but don’t let the work consume you. The true measure of success isn’t just what you achieve but how well you live while achieving it.