How to Stop Being a Workaholic for ESTJs and ISTJs

We often think of ENTJs as being the workaholics of the Myers and Briggs personality system, but ESTJs and ISTJs are just as likely to have no concept of life without work. These driven and efficient personalities are the definition of putting their nose to the grindstone and getting things done.

This can be a great asset in the workplace, but all work and no play also creates a risk for burnout and neglecting other important aspects of life.

What is workaholism?

Workaholism is often seen as a positive trait in our society—being dedicated to your job and working hard is usually praised. However, workaholism is different from simply being a hard worker. It involves an obsession with work, where it becomes the sole focus of one's life and takes priority over everything else, including personal relationships and self-care. Workaholics may feel a constant pressure to work, even when they are exhausted or should be taking time for themselves.

Some common signs of workaholism include:

• Difficulty relaxing and always feeling the need to be busy.
• Lack of boundaries between work and personal life.
• Constantly checking work emails or thinking about work outside of working hours.
• Feeling guilty or anxious when not working.
• Neglecting personal relationships in favor of work.

Why ESTJs and ISTJs struggle with workaholism

ESTJs and ISTJs are known for their strong work ethic and determination. These are great qualities to have, but they have the potential to cause a cascade of workaholic behaviors if not kept in check:

• Your natural drive to succeed can cause you to become absorbed in your work. As an ESTJ or ISTJ, you may not even notice that you are working too much because it feels like second nature to you.
• Your tendency towards perfectionism can also contribute to workaholism. You may feel the need to constantly be working in order to meet your own high standards and avoid criticism, causing you to constantly seek out more tasks.
• ESTJs and ISTJs possess a deep-rooted fear of failure. You care about what others think of you and have a strong need to prove yourself. The idea of not meeting expectations or falling behind can be anxiety-inducing.
• You thrive in hierarchical structures and value authority, so you may feel the need to constantly prove yourself to your superiors in order to maintain a sense of control and respect. You recognize vertical promotions as a measure of success and may be willing to sacrifice your personal life for the opportunity to climb the career ladder.
• You are 'doers.' If something needs to be done, you will take the initiative and do it. This can lead to constantly taking on more responsibilities and not knowing when to stop, as well as feeling guilty for not being productive or not fixing what so obviously needs to be fixed.

How to stop being a workaholic - 7 strategies for ESTJs and ISTJs

1. Set boundaries

As an ESTJ or ISTJ, you may find it challenging to disconnect from work. But setting clear boundaries between your work and personal life is crucial in preventing burnout and maintaining a healthy balance. This could include designating specific times for checking emails, turning off work notifications outside of working hours, or deciding what a reasonable workload looks like and then sticking to it.

2. Embrace self-care

Self-care is not selfish. Prioritizing your physical, mental and emotional well-being is essential for everyone, including workaholics. Make time for activities that recharge you, such as exercising, spending time with loved ones, or indulging in hobbies and interests outside of work.

3. Delegate tasks

ESTJs and ISTJs may have a tendency to take on too much responsibility because they believe things won't get done properly if they don't do them themselves. However, learning how to delegate tasks and trust others can help alleviate stress and free up more time for personal activities. If you struggle with this, start small by delegating less-important tasks and gradually work your way up.

4. Learn to say no

It's okay to say no, even at work. As an ESTJ or ISTJ, you may feel pressure to take on every task that comes your way. But remember that you have the right to prioritize your own well-being and workload. If a task does not align with your goals or will cause unnecessary stress, it's okay to politely decline or negotiate a different approach.

5. Strive for being good enough

Perfectionism can be a double-edged sword for ESTJs and ISTJs. While it can drive them towards success, it can also lead to an unhealthy obsession with work and constant self-criticism. Challenge the idea that everything needs to be perfect and instead focus on realistic goals and accomplishments. One strategy is to set a time limit for each task, forcing you to stop and move on once the time is up.

6. Find alternative measures of success

ESTJs and ISTJs often measure their worth and success by their work accomplishments. However, it's important to find other sources of fulfillment, such as hobbies, relationships or personal growth. Could you define success in terms of organizing a community event, completing a marathon or carving our regular family time?

7. Practice mindfulness

In theory, mindfulness is easier for Sensing personality types than it is for Intuitives, because you already are more present-oriented. However, when you're tipping into workaholism, your constant focus on productivity can make it difficult to be fully present in the moment. Mindfulness practices, such as meditation or deep breathing exercises, can help you become more aware of your thoughts and emotions, allowing you to take a step back from your workaholic tendencies.

By implementing these strategies, ESTJs and ISTJs can cultivate a healthier work-life balance and prevent burnout. Looking for greater self-awareness and strategies for navigating the workplace? Truity's TypeFinder test and Typefinder for Career Planning can provide valuable insights into your tendencies and motivations, helping you find and maintain balance in your life. Your worth is not defined by your work. Remember that, and continue to strive for a fulfilling and balanced life.