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Your schedule is packed, you’re juggling endless tasks, and you’re working overtime. But are you actually being productive?

The line between being a hard worker and overworking to the point of harm is often razor-thin, and the growing awareness of burnout and mental health is bringing this into sharper focus. While dedication and hard work are often celebrated, they can easily disguise themselves as productivity when, in reality, they may just be a front for constant busy-ness.

A 2022 report from the American Psychological Association revealed that 79% of employees identified chronic workplace stress as a major issue impacting their well-being. This troubling number indicates the widespread nature of the tendency to confuse overwork for high performance.

“What high performers understand that workaholics don’t is the importance of strategic effort,” says Dr. Ramon Velazquez, a neuroscientist at Mind Lab Pro. “Recognizing and breaking free from unhealthy work habits is key to avoiding burnout and sustaining long-term success.”

Here are five signs that you may be a workaholic, with tips on how to achieve more in less time.

1. Obsessively checking emails during personal time. If you’re constantly checking work emails during personal time, whether on weekends, at night, or even during vacations, it’s a warning sign that your work has become an obsession. High performers can set boundaries and be present in their personal lives without the need to constantly check for work updates.

Tip: Set clear work-life boundaries. Establish specific times for checking emails and stick to them. When you’re off the clock, disconnect fully so that you can properly recharge and perform better when you return to work.

2. Sacrificing relationships and self-care for work. Workaholics often neglect their relationships, health, and well-being, believing that their professional success requires personal sacrifice. On the contrary, balance is key to sustained success—ignoring your personal needs can exacerbate burnout, hurting both work and personal life.

Tip: Schedule relationship-building activities just like any work meeting. Prioritize regular exercise, social time with loved ones, and mental health practices like meditation or journaling. “A healthy personal life can actually feed your professional life with the energy and creativity required to excel,” says Dr. Velazquez.

3. Equating long hours with success. If you believe that staying at the office late every night or working long hours is a measure of success, it’s a sign you might be confusing frazzled activity with true productivity. Peak performers focus on results, not the amount of time spent working.

Tip: Shift your focus from time spent to tasks efficiently completed. Prioritize tasks, organize your schedule effectively, and aim to get into a deep state of focus so that you can produce quality work.

4. Constantly feeling the need to be busy. Workaholics tend to reject the idea of downtime, thinking they should always be doing something productive. On the other hand, high performers know that strategic breaks and downtime are just as vital in maintaining peak performance.

Tip: Embrace periods of rest and reflection as a battery recharge, not a waste of time. Build breaks into your schedule where you disconnect completely.

5. Difficulty saying no to additional tasks. If you have a hard time turning down extra work, even when your plate is already full, this could point to a workaholic mentality. High performers are selective about what they take on and know when to say no in order to focus on core responsibilities.

Tip: Practice saying no, politely but firmly. Assess whether an additional task aligns with your priorities and long-term goals before committing so that you can focus on what truly matters.

“The difference between a workaholic and a high performer isn’t about the hours put in, but how effectively those hours are spent,” says Dr. Velazquez. “High performers don’t necessarily work more—they work with intention, focus, and clarity.”