7 ways to keep your job from killing you (because it is)

There’s an unhealthy lifestyle habit that’s practiced by the majority of American adults.

It’s so unhealthy that it can increase your risk of coronary heart disease by 42 to 63 percent. Yet people continue to do it.

Any guesses what it might be?

Overeating? Eating processed foods? Drinking soda? Using artificial sweeteners?

Those are all good guesses, but they aren’t the unhealthy habit I’m talking about this time around. And it’s not living a sedentary lifestyle either… although this unhealthy habit and that one go hand-in-hand.

It’s working too much.

We live in a culture where 50, 60 and 70-hour work weeks are the norm. In fact, over 85 percent of men and 66 percent of women work more than 40 long hours per week.

But these long work weeks have a steep price. They threaten your heart health and could shorten your life…

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Working yourself to a heart-related death

A study published in the American Journal of Industrial Medicine found that people who work 61 to 70 hours a week increase their risk for coronary heart disease by 42 percent, and people who work 71 to 80 hours per work increase their risk by 63 percent.

For women, even if the hours are not so bad, but the stress of the job is, your risk still goes up by 40 percent.

On top of that, a study published in the Journal of Occupational and Environmental Medicine last year found that each additional hour you work per week over 40 hours increases your risk of heart disease by one percent if you keep it up over a 10-year period.

So those long hours you’re putting in at the office every week are serious…

And besides setting you up for heart disease, they also increase your risk for stroke. That’s what another study published recently in The Lancet found.

But do you know the worst part?

Most of us work long hours to be more productive, make a mark in our job and create a successful career. But that’s not necessarily what happens.

Evidence suggests people get less productive when they’re overworked and can often get as much work done in a shorter time when they’re given more time off. Germany, for example, has one of Europe’s best economies, yet most people in Germany only work 35 hours per week.

And if you’re over 40? Well, don’t tell your boss, but a report published in the Melbourne Institute Worker Paper suggests that people over 40 are most productive when they work three days or less a week.

Breaking free from long hours

So how do you break free from long hours at the office?

Well, as long as you’re working in an environment where your success is gauged by your productivity and not how long you’re chained to your desk every day, then you can reduce long hours by getting more done in a shorter period of time.

There are tons of simple tricks to boost your productivity. You can start by sleeping enough every night, eating healthy, drinking plenty of water, practicing relaxation techniques like meditation and exercising daily. These healthy habits will increase your energy level and focus, making you more productive. You can also try everyday productivity hacks, like:

1. Closing your email and putting your phone out of reach when you’re working on a task that requires focus.
2. Avoiding social media during your workday.
3. Not multitasking. Focusing on one task at a time has been shown to boost your productivity.
4. Taking moving breaks. Exercising during your work breaks gets the endorphins flowing and resets your brain.
5. Trying the two-minute rule. If there’s a task you can complete in two minutes or less, do it immediately rather than letting short tasks clutter up your to-do list.
6. Scheduling tasks based on your natural cycles of productivity. If your mind is sharper and more productive in the morning than the afternoon, then schedule mentally-challenging tasks in the morning.
7. Consider nootropics for a brain boost. Nootropics, also known as smart drugs, but can also simply be nutritional supplements shown to boost brain function. My colleague Jenny Smiechowski put this list together of 6 nootropics that make your brain limitless.