How Modern Work Culture is Stealing Your Time, Energy, and Mental Health

You wake up, reach for your phone, and before you’ve even sat up, you’re already doom-scrolling through bad news, checking emails, and seeing who’s tried to contact you overnight. Sound familiar?

For many of us, the first 20 minutes of the day are spent consuming stressful content—breaking news, work emails, WhatsApp messages—before we sip our first cup of coffee. But what you do in those first moments sets the tone for your entire day.

💬 One of my neighbours told me he watches SEVEN news channels every morning—before breakfast. Seven. Imagine the sheer amount of negativity and information overload hitting his brain before he’s even fully awake. No wonder many of us feel mentally exhausted before the day begins.

This constant need to stay connected isn’t just affecting our mornings—it’s infiltrating our entire lives. It’s following us on holidays, keeping us glued to screens late at night, and making it impossible to switch off truly.

The Reality of ‘Always On’—It’s Costing You More Than You Think

We used to leave work at the office. Now, it follows us everywhere.

🔹 42% of UK workers check work emails while on holiday, rising to 66% among higher earners. Many spend up to three days’ worth of holiday time working instead of relaxing. (The Times)

🔹 55% of employees feel pressured to respond to work communications after hours, making it nearly impossible to switch off mentally. (BITC)

🔹 Remote and hybrid workers now work longer hours than before, replacing their commute with computer time. Instead of spending an hour commuting, they log on earlier and finish later.

And then, there are the unwritten workplace rules. In my managerial days, I’ll never forget seeing job descriptions that ended with:

🛑 “You must work all the hours required to complete the job.”

Translation? You’ll never truly switch off.

Global Perspectives: The Extreme of ‘Always On’ Cultures

In some parts of the world, the expectation to be constantly available has reached extreme levels.

The 996 Work Culture in China

In China, many companies enforce a “996” work arrangement—employees work 9 AM to 9 PM, six days a week. This brutal schedule became common in the tech industry, with companies expecting workers to dedicate their lives to their jobs.

Jack Ma, the founder of Alibaba, once called the 996 work culture a “huge blessing,” implying that long hours were the only way to succeed. But after years of burnout, exhaustion, and even deaths linked to overwork, China’s Supreme People’s Court ruled in August 2021 that the 996 schedule was illegal. This was a rare moment of recognition that extreme working hours harm employees’ well-being. (NPR)

Baidu’s ‘Always On’ Expectation

At Baidu, one of China’s largest search engine companies, employees were reportedly told not to expect weekends off and to keep their phones on 24/7. The message was clear: work comes before personal life. (The Conversation)

Are We Finally Learning? The Four-Day Workweek & Unlimited Leave

In the UK, some companies are taking a different approach, recognising that burnout isn’t a badge of honour—it’s a business problem.

✅ The Four-Day Workweek Debate – Some businesses are trialling a four-day workweek, arguing that reducing working hours increases productivity and improves well-being.

✅ Duvet Days – A growing number of organisations now offer “duvet days”—pre-approved mental health days that don’t require a doctor’s note.

✅ Unlimited Annual Leave—My daughter works for e.l.f. Beauty is an American beauty company that offers unlimited holiday leave. Compare that to Baidu’s 24/7 availability rule—one company embraces work-life balance, and the other prioritises work over well-being.

This raises a big question: Are we finally moving away from burnout culture? Or is it just a temporary shift?

Five Survival Strategies to Take Back Control of Your Time

If you’re feeling mentally drained, distracted, and always “on,” here’s how to break the cycle and reclaim your time.

1. Master the Art of Saying ‘No’

Most people struggle with setting boundaries—especially at work. You don’t have to be available 24/7. Prioritise your well-being, and don’t be afraid to say “no” to unnecessary tasks or unrealistic expectations.

2. Protect Your Time—Know Your Stressors and Limitations

Johan Hari’s book Stolen Focus highlights how we are constantly distracted, pulled in different directions, and losing control over our time. Take a step back and ask:
❓ Where is my time actually going?
❓ Am I spending it in a way that benefits me?

3. Work in Tune with Your Ultradian Rhythms

Science shows we work best in 90-minute focused work cycles, followed by real breaks.
⏳ Focus deeply for 90 minutes
🔄 Take a 10-15 minute break (away from screens!)
💡 Get your most important work done when your energy is highest

4. Recognise Whether You Are a Morning or Evening Person

Are you more focused in the morning or afternoon? Schedule demanding tasks accordingly. Stop fighting against your body’s natural rhythm.

5. Turn Off Notifications & Set an Email Curfew

📵 After-hours emails are killing your focus and well-being.
Derren Brown and Johan Hari highlight that checking notifications takes 20 minutes to refocus. Imagine how much time you’d get back if you turned them off.

Some companies (like Volkswagen and the French government) have introduced email curfews, such as banning work emails after certain hours.

If your workplace hasn’t caught up yet, set your own curfew:
✅ No work emails after 7 PM
✅ Use “Do Not Disturb” mode during personal time

Final Thought: It’s Time to Take Back Control

We weren’t built to be constantly plugged in, scrolling, checking, and responding.

❌ Your phone doesn’t own you.
❌ Your inbox doesn’t control you.
❌ Your brain isn’t a machine—it needs rest.

If you don’t prioritise your well-being, burnout will decide for you.

🚀 Unplug. Recharge. And take back control—starting today.

P.S.

The world will keep spinning—you don’t have to keep spinning with it. Set boundaries, reclaim your time, and focus on what truly matters.

Mike Lawrence: Your Guide to Health & Wellbeing

I’m Mike Lawrence, a passionate advocate for mental health and wellbeing. After overcoming significant health challenges, including brain surgery, I’ve dedicated myself to a journey of self-improvement and helping others thrive. From heart-pounding skydives for charity to soul-enriching travels in Thailand, my experiences have shaped my approach to holistic health.

I love sharing the lessons I’ve learned from these adventures and the powerful audiobooks I devour. Let’s explore the paths to better mental and physical health together. Embrace life’s adventures with enthusiasm and resilience, and remember—you’re never alone on this journey!

Feel free to email me at hello@mikelawrence.co.uk or connect with me on LinkedIn. For more in-depth insights and inspiring stories, read my latest blogs here. Together, let’s create a healthier, happier future!