[{"data":1,"prerenderedAt":605},["ShallowReactive",2],{"cms:/api/categories?fields[0]=name&fields[1]=slug&pagination[pageSize]=100&sort=documentId":3,"cms:/api/authors?populate=*&filters[slug]=amalia":45,"cms:/api/homepage?fields[0]=updatedAt&populate[navigation][fields][0]=name&populate[navigation][fields][1]=slug":83,"cms:/api/articles?populate=*&filters[author][id]=6&pagination[limit]=9&pagination[start]=36&sort[0]=bylineDate:DESC&sort[1]=createdAt:DESC":88},{"data":4,"meta":40},[5,10,15,20,25,30,35],{"id":6,"documentId":7,"name":8,"slug":9},8,"agm3bwiivq9ytkopje139uoj","Voices","voices",{"id":11,"documentId":12,"name":13,"slug":14},6,"fxhrufaspnwq0yurrk98sas3","Wellness","wellness",{"id":16,"documentId":17,"name":18,"slug":19},14,"gj8d0n6sxxe1mqfb0ticcamv","Style","style",{"id":21,"documentId":22,"name":23,"slug":24},12,"pra84h71qx5yo2kq8g18uy9h","After Hours","after-hours",{"id":26,"documentId":27,"name":28,"slug":29},2,"pregl64gjxpa6tec7l94j5fb","Career & Finance","career-and-finance",{"id":31,"documentId":32,"name":33,"slug":34},10,"vf2luiz1aic436stak4yr339","Nourish","food",{"id":36,"documentId":37,"name":38,"slug":39},4,"y4wuht99krufymt1c62zqtk1","Mindset","mindset",{"pagination":41},{"page":42,"pageSize":43,"pageCount":42,"total":44},1,100,7,{"data":46,"meta":80},[47],{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":57,"avatarImg":77},"sl7fxkez8ct6dt87vtey17zc","Amalia","amalia","https://www.instagram.com/amalia.ka__/","https://www.facebook.com/amalia.kakampakou","Amalia is the Teacher. She loves what she does. She is addicted to detail: if it isn’t perfect, it’s not good enough. She loves her job and she loves writing. She wants to learn new things and she is very curious about everything. Her favorite question: Why? She usually answers the questions by herself, though.","https://www.linkedin.com/in/amalia-kakampakou-963945202/","2026-09-06T10:31:20.371Z","2026-09-06T10:31:20.383Z",{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":64,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},3,"whdsfe9nw216cuohb29wd8ti","the working gal author-8b011626d0a8b20fab48a700e8ad81edab03fd226ef65d6763a5cbfc49873928.png","the working gal author",null,250,{"thumbnail":65},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},".png","https://assets.workingal.com/thumbnail_the_working_gal_author_8b011626d0a8b20fab48a700e8ad81edab03fd226ef65d6763a5cbfc49873928.png","1370900071f90710c216b2263fcf9d70","thumbnail_the_working_gal_author_8b011626d0a8b20fab48a700e8ad81edab03fd226ef65d6763a5cbfc49873928","image/png","thumbnail_the working gal author-8b011626d0a8b20fab48a700e8ad81edab03fd226ef65d6763a5cbfc49873928.png",49.22,156,49220,"the_working_gal_author_8b011626d0a8b20fab48a700e8ad81edab03fd226ef65d6763a5cbfc49873928",26.32,"https://assets.workingal.com/the_working_gal_author_8b011626d0a8b20fab48a700e8ad81edab03fd226ef65d6763a5cbfc49873928.png","@strapi/provider-upload-aws-s3","2026-09-06T10:31:20.247Z",{"pagination":81},{"page":42,"pageSize":82,"pageCount":42,"total":42},25,{"data":84,"meta":87},{"id":42,"documentId":85,"updatedAt":86},"nhhccnp3ibbyv1cn1er78o9h","2026-09-06T10:40:24.841Z",{},{"data":89,"meta":601},[90,160,217,271,325,382,437,491,547],{"id":91,"documentId":92,"title":93,"content":94,"slug":95,"coffees":36,"seo_title":93,"keywords":96,"seo_desc":97,"bylineDate":98,"bylineTimezone":99,"createdAt":100,"updatedAt":101,"publishedAt":102,"featuredImage":103,"category":153,"author":156,"img":151},82,"oqw66qdcxf8ih008l0fga4j6","How to Stop Overthinking: Signs You're an Overthinker & What Actually Helps","It’s late again, you're exhausted, your body is begging for sleep, and the moment your head hits the pillow, your brain decides now is the perfect time to replay that awkward thing you said in a meeting three years ago. Then it helpfully reminds you of seventeen other moments you'd rather forget. Sound familiar?\n\nIf you've ever found yourself stuck in an endless loop of \"what ifs\" and \"should haves,\" you're definitely not alone. [Research suggests](https://www.apa.org/topics/stress/generation-z-millennials-young-adults-worries) that over 70% of young adults struggle with chronic overthinking, and women are particularly susceptible to this mental spiral. The constant analysis, the second-guessing, the replaying of scenarios—it's exhausting, and it rarely leads to the clarity we're hoping for.\n\nThe good news? Understanding why you overthink is the first step to breaking free from it. We’ll explore the signs that you might be an overthinker, unpack why your brain loves to go into overdrive (especially at night), and share seven evidence-based strategies that can actually help you find some peace. Because you deserve a mind that works *with* you, not against you.\n\n## What Is Overthinking, Really?\n\nBefore solving our constant and too many thoughts, it's helpful to understand what overthinking actually is—because it's not the same as thoughtful reflection or careful planning.\n\nOverthinking, also called rumination in psychological terms, is when your brain gets trapped in a loop of excessive analysis. It goes beyond normal contemplation. Instead of thinking through a problem to find a solution, you're spinning your wheels—replaying the same thoughts, dissecting every detail, and often making yourself feel worse in the process.\n\nThink of it this way: problem-solving moves you forward, while overthinking keeps you stuck in place. Normal thinking asks, \"What can I do about this?\" Overthinking asks, \"Why did this happen? What does it mean? What if it happens again? What if everything falls apart?\" It's the mental equivalent of running on a treadmill—a lot of effort, but you never actually get anywhere.\n\n## 7 Signs You're an Overthinker\n\nNot sure if what you're experiencing qualifies as overthinking? Here are some telltale signs that your brain might be working a little too hard:\n\n### 1\\. You Struggle to Make Simple Decisions\n\nWhen even choosing what to order for lunch feels overwhelming, that's a sign. Overthinkers tend to analyze every option to the point of paralysis, worried they'll make the \"wrong\" choice—even when the stakes are incredibly low.\n\n### 2\\. You Can't Let Go of Past [Mistakes](https://www.workingal.com/articles/5-steps-to-manage-your-mistakes-at-work)\n\nYou replay conversations from weeks, months, or even years ago, wondering what you could have said differently. That email you sent last Tuesday? Still thinking about whether it came across wrong.\n\n### 3\\. Sleep Feels Impossible\n\nA [busy mind](https://www.workingal.com/articles/don-t-be-busy-be-productive) has trouble shutting off, especially at night. If you find yourself lying awake while your brain runs through tomorrow's problems (and next year's, and hypothetical problems that might never happen), overthinking is likely the culprit.\n\n### 4\\. You Second-Guess Yourself Constantly\n\nAfter making a [decision](https://www.workingal.com/articles/decision-fatigue), you immediately start questioning it. Should you have chosen differently? What did other people think? This constant self-doubt can be exhausting and erode your [confidence](https://www.workingal.com/articles/confidence-at-work) over time.\n\n### 5\\. You Imagine Worst-Case Scenarios\n\nYour brain loves to catastrophize, jumping from \"I haven't heard back about my email\" to \"They hate me, and I'm definitely getting fired\" in about three seconds flat. This kind of future-focused anxiety is classic overthinking behavior.\n\n### 6\\. You Seek Constant Reassurance\n\nDo you frequently ask friends or family to validate your choices? Overthinkers often need external confirmation because their own internal dialogue is filled with so much doubt.\n\n### 7\\. You Feel Mentally Exhausted\n\nAll that mental processing takes a toll. If you regularly feel drained even without doing anything physically demanding, your overactive mind might be using up all your energy.\n\n## Why Does Overthinking Get Worse at Night?\n\nIf you've noticed that your overthinking reaches peak intensity right when you're trying to fall asleep, you're not imagining it. There's actual neuroscience behind why nighttime becomes prime time for rumination.\n\n![life-as-overthinker.jpg](https://assets.workingal.com/life_as_overthinker_b9616052f2.jpg)\n\nDuring the day, your brain is occupied with tasks, conversations, and endless external stimuli. But when those distractions fade away at night, your mind suddenly has space—and it often fills that space with unfinished business, worries, and the thoughts you've been pushing aside all day.\n\nAdditionally, your brain's default mode network (DMN) becomes more active when you're not focused on a specific task. This network is associated with self-reflection and mind-wandering—which can easily tip into overthinking territory when you're lying in a dark, quiet room with nothing to distract you.\n\nHormone fluctuations play a role, too. [Cortisol](https://www.workingal.com/articles/what-is-cortisol-detox-and-how-to-do-it), your stress hormone, naturally dips in the evening as part of your circadian rhythm. However, if you've been stressed all day, cortisol might remain elevated, keeping your mind on high alert when it should be winding down.\n\n## 7 Strategies That Actually Help You Stop Overthinking\n\nNow for the part you've been waiting for—what can you actually do about all this? While you may never completely silence your mind (and honestly, you wouldn't want to), these evidence-based strategies can help quiet the noise and give you back some mental peace.\n\n### 1\\. Schedule Your Worry Time\n\nThis might sound counterintuitive, but instead of letting anxious thoughts hijack you throughout the day (and night), designate a specific 15-20 minute window as your \"worry time.\" During this period, let yourself think about whatever is bothering you. Write it down, analyze it, and catastrophize if you must.\n\nOutside of this window, when overthinking creeps in, remind yourself: \"I'll think about that during my worry time.\" It sounds simple, but this technique—backed by cognitive behavioral therapy research—helps train your brain that there's a time and place for these thoughts, and bedtime isn't it.\n\n### 2\\. Do a [Brain Dump](https://www.workingal.com/articles/brain-dump-before-sleep) Before Bed\n\nKeep a notebook by your bed and spend 10 minutes writing down everything on your mind before you try to sleep. Tomorrow's to-do list, that conversation you can't stop replaying, random worries about the future—get it all out of your head and onto paper.\n\nResearch shows that journaling before bed can significantly reduce pre-sleep worry and help you fall asleep faster. When your thoughts are externalized on paper, your brain feels less pressure to keep running through them on repeat.\n\n### 3\\. Practice the 5-4-3-2-1 Grounding Technique\n\nWhen you catch yourself spiraling, this simple mindfulness exercise can help bring you back to the present moment. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.\n\nThis technique works because it interrupts the overthinking cycle by redirecting your attention to your immediate sensory experience. It's hard to ruminate about that embarrassing thing you said five years ago when you're busy counting the textures around you.\n\n### 4\\. Challenge Your Thoughts\n\nNot every thought that pops into your head is true or helpful. When you notice yourself spiraling, pause and ask: Is this thought based on facts or feelings? What evidence do I have for and against this thought? What would I tell a friend who was thinking this way?\n\nThis cognitive reframing technique, borrowed from cognitive behavioral therapy, helps you step back and evaluate your thoughts more objectively rather than accepting them as absolute truth.\n\n### 5\\. Create a Wind-Down Routine\n\nYour brain needs transition time between the busyness of your day and sleep. About an hour before bed, start signaling to your body that it's time to relax. This might include dimming the lights, putting away screens, taking a warm bath, or reading something light (not the news or work emails).\n\nConsistency is key here. When you follow the same wind-down routine each night, your brain starts to associate these activities with sleep, making it easier to mentally shift gears.\n\n### 6\\. Move Your Body\n\nPhysical activity is one of the most effective ways to reduce overthinking. Exercise releases endorphins, reduces cortisol, and gives your brain something concrete to focus on besides your worries. Even a [20-minute walk](https://www.workingal.com/articles/9-ways-to-walk-a-bit-more-every-day) can make a significant difference in quieting an overactive mind.\n\nJust avoid intense workouts too close to bedtime, as they can be stimulating. Morning or afternoon exercise tends to have the best impact on [sleep](https://www.workingal.com/articles/revenge-bedtime-procrastination) quality and mental peace.\n\n### 7\\. Be Kind to Yourself\n\nHere's something important: beating yourself up for overthinking only adds another layer to the problem. Instead of criticizing yourself for having an overactive mind, try acknowledging it with compassion. Your brain isn't trying to ruin your life—it's actually trying to protect you by scanning for potential threats. It's just a little overzealous.\n\nTry telling yourself: \"It's okay that my mind is busy right now. I'm choosing to let these thoughts go.\" This gentle acknowledgment is far more effective than harsh self-judgment.\n\n## When to Seek Professional Help\n\nWhile some overthinking is a normal part of the human experience, there are times when it may signal something that needs professional support. Consider reaching out to a therapist or mental health professional if your overthinking is significantly interfering with your daily life, relationships, or ability to function, if it's accompanied by persistent feelings of hopelessness, anxiety, or depression, or if the strategies above aren't making a dent despite consistent effort.\n\nCognitive Behavioral Therapy (CBT), in particular, has been shown to be highly effective for treating chronic overthinking and anxiety. There's no shame in getting support—in fact, it's one of the smartest things you can do for yourself.\n\n## Finding Peace in a Busy Mind\n\nOverthinking is exhausting, but it doesn't have to define your life. With awareness, practice, and patience, you can learn to recognize when your brain is spinning and gently guide it back to calmer waters.\n\nRemember, the goal isn't to never think deeply or carefully—that's part of what makes you thoughtful and conscientious. The goal is to break free from the unproductive loops that steal your sleep, drain your energy, and keep you stuck in worry instead of moving forward.\n\nStart with one strategy from this list. Notice when you're overthinking without judging yourself for it. And most importantly, give yourself grace in this process. Your busy mind isn't a flaw—it just needs a little training.\n\nYou've got this.\n\n","why-are-you-overthinking","how to stop overthinking, signs you're an overthinker, overthinking at night, why do I overthink, am I an overthinker, how to stop overthinking at night, overthinking symptoms","Can't stop overthinking? Learn the signs you're an overthinker, why your brain won't shut off at night, and 7 strategies that actually help you break the cycle.","2021-01-13","Europe/Berlin","2021-01-13T01:02:03.736Z","2025-12-02T23:05:19.666Z","2021-01-13T21:04:33.388Z",{"id":104,"documentId":105,"name":106,"alternativeText":107,"caption":107,"focalPoint":62,"width":108,"height":109,"formats":110,"hash":149,"ext":112,"mime":116,"size":150,"url":151,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":152,"updatedAt":152,"publishedAt":152},57,"zq54zqka3riebqvjl2hgovnf","life-as-an-overthinker-168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg","",1600,900,{"large":111,"small":122,"medium":131,"thumbnail":140},{"ext":112,"url":113,"etag":114,"hash":115,"mime":116,"name":117,"path":62,"size":118,"width":119,"height":120,"sizeInBytes":121},".jpg","https://assets.workingal.com/large_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg","dafa9873e139a14664711da47cb66f3d","large_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a","image/jpeg","large_life-as-an-overthinker-168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg",43.97,1000,563,43966,{"ext":112,"url":123,"etag":124,"hash":125,"mime":116,"name":126,"path":62,"size":127,"width":128,"height":129,"sizeInBytes":130},"https://assets.workingal.com/small_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg","cc955e6fa77108a8be784483a966b17e","small_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a","small_life-as-an-overthinker-168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg",14.87,500,281,14865,{"ext":112,"url":132,"etag":133,"hash":134,"mime":116,"name":135,"path":62,"size":136,"width":137,"height":138,"sizeInBytes":139},"https://assets.workingal.com/medium_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg","49f0fc66a87298e4c1a4d709d3b4666e","medium_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a","medium_life-as-an-overthinker-168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg",28.5,750,422,28495,{"ext":112,"url":141,"etag":142,"hash":143,"mime":116,"name":144,"path":62,"size":145,"width":146,"height":147,"sizeInBytes":148},"https://assets.workingal.com/thumbnail_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg","5dbfae96a88ed28778f7fe26df741a62","thumbnail_life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a","thumbnail_life-as-an-overthinker-168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg",4.95,245,138,4952,"life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a",86.72,"https://assets.workingal.com/life_as_an_overthinker_168a50bc28428d7ebce7446ac3c8c460f7990675ba63613a2d4a26c4634dd88a.jpg","2026-09-06T10:32:01.153Z",{"id":36,"documentId":37,"name":38,"slug":39,"createdAt":154,"updatedAt":154,"publishedAt":155},"2026-09-06T10:31:16.716Z","2026-09-06T10:31:16.780Z",{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":157},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":158,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":159},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":161,"documentId":162,"title":163,"content":164,"slug":165,"coffees":26,"seo_title":163,"keywords":166,"seo_desc":167,"bylineDate":168,"bylineTimezone":99,"createdAt":169,"updatedAt":170,"publishedAt":171,"featuredImage":172,"category":210,"author":213,"img":207},78,"y6qo8oksu3ovxu1vug38a86j","First Job Advice: Your Complete Survival Guide for Starting a New Job ","\n# First Job Advice: Your Complete Survival Guide for Starting a New Job\n\nStarting your first job is one of those defining moments that stays with you forever—equal parts thrilling and terrifying. One minute you're celebrating landing the position, and the next you're lying awake at 2 AM wondering if you've made a huge mistake or if you're even qualified to be there.\n\nHere's what nobody tells you: every professional you admire felt exactly the same way on their first day. The difference between those who thrive and those who struggle isn't talent or experience—it's knowing how to navigate those crucial first weeks and months strategically.\n\nWhether you're fresh out of college or pivoting to a completely new career, this guide will help you avoid the common pitfalls and set yourself up for success from day one.\n\n## Why Starting Your First Job Feels So Overwhelming\n\nThe truth is that the transition from student life (or job searching) to actually working in your field is jarring. Suddenly, the theory you studied is meeting real-world application, and there's no syllabus to follow or professor to guide you through each assignment.\n\n[Research shows that 63% of executives give new employees less than three months](https://www.atlassian.com/blog/teamwork/starting-a-new-job-and-first-week-success#:~:text=First%20impressions%20only%20happen%20once,them%20less%20than%20a%20month.) to prove themselves. Another study found that 91% of employees consider quitting within the first month due to poor onboarding, management issues, or cultural misfit.\n\nThat's a lot of pressure. But here's the good news: you were hired because they believe in you. They saw something valuable [during the interview process](https://www.workingal.com/articles/job-interview-tips), and now it's about translating that potential into consistent performance.\n\n## How to Succeed in Your First Job: Essential Tips for New Employees\n\n### 1\\. Take Detailed Notes (Your Future Self Will Thank You)\n\nWhen you start a new job, you're drinking from a fire hose of information. New systems, new processes, new names, new responsibilities—it's a lot to absorb, and you won't remember everything.\n\nWhat to do:\n\n* Carry a dedicated notebook (yes, actual paper—it shows you're engaged and ready to learn)  \n* Write down passwords, processes, and people's names  \n* Note deadlines, meeting schedules, and project timelines  \n* Create a running list of questions to ask during appropriate moments  \n* Use productivity apps like Notion, Todoist, or Asana to organize tasks\n\nTaking notes demonstrates that you're taking the job seriously. It also creates a reference system so you're not asking the same questions multiple times (which can make you seem scattered or inattentive).\n\n### 2\\. Arrive Early—But Not *Too* Early\n\nPunctuality matters more in your first job than you might think. Being consistently on time (or a few minutes early) signals reliability, professionalism, and respect for others' time.\n\nThe sweet spot: Aim to arrive 10-15 minutes before your official start time. This gives you a buffer for unexpected delays and shows you're eager without seeming overly anxious.\n\nDo a practice run of your commute the week before you start, preferably at the same time you'll be traveling. Traffic patterns vary wildly, and you don't want your first day to start with a frantic, sweaty entrance.\n\nFor projects and deliverables, try to finish them a day or two before the deadline. This gives you time to review your work and handle any unexpected issues that might arise.\n\n### 3\\. Claim Responsibilities Strategically (But Know Your Limits)\n\nThis is where many new employees struggle. You want to prove yourself, show initiative, and demonstrate your worth—but there's a fine line between being ambitious and burning out within your first month.\n\nWhat to do:\n\n* Volunteer for projects that align with your skills and interests  \n* Say \"yes\" to opportunities that will help you learn and grow  \n* Be the person who shows up ready to contribute, not just observe  \n* Ask questions like \"How can I support this project?\" or \"Is there anything I can take off your plate?\"\n\nThe mistake to avoid: Don't say yes to *everything*. Some employers will (intentionally or not) take advantage of a new hire's enthusiasm by piling on responsibilities that aren't in your job description. This leads to burnout, resentment, and ultimately, poor performance.\n\n### *Listen to our episode on Spotify, [“How To Set Boundaries At Work Without Feeling Guilty”](https://open.spotify.com/episode/24uqiwnXWxzOiK4UdVVo8c?si=74c954c5bdcd47ec)*\n\n[Set boundaries early](https://www.workingal.com/articles/how-to-set-and-preserve-boundaries): If you're consistently asked to stay late or take on tasks well outside your role, have a polite conversation with your manager about priorities and workload distribution.\n\n### 4\\. Ask Questions—And Ask Them the Right Way\n\nLet's shatter a myth right now: asking questions does not make you look incompetent. In fact, the opposite is true. Thoughtful questions show you're engaged, processing information, and committed to doing things correctly.\n\nGood questions sound like:\n\n* \"Can you walk me through this process one more time? I want to make sure I understand it fully.\"  \n* \"What's the priority order for these three tasks?\"  \n* \"Who's the best person to ask about \\[specific system/process\\]?\"  \n* \"What does success look like in this role after 30/60/90 days?\"\n\nBad questions sound like:\n\n* \"I don't know what I'm supposed to be doing.\" (Too vague—be specific)  \n* Asking the same question multiple times because you didn't take notes  \n* Questions that could be easily answered by reviewing materials you've already been given\n\n#### [_Learn The 5 Expensive Mistakes I Made Building My Business (And Why I'll Never Make Them Again)_](https://www.workingal.com/articles/expensive-mistakes-building-business-founder-lessons)\n\nTiming matters: Save non-urgent questions for appropriate moments (like scheduled check-ins) rather than interrupting someone mid-task. Keep a running list so you can batch questions together.\n\n### 5\\. Never Apologize for Being New—Own Your Learning Curve\n\nThis is a psychological trap many young professionals fall into. You feel like you need to constantly remind everyone that you're new, inexperienced, or still learning. Stop doing this.\n\n![youngster-woke.jpg](https://assets.workingal.com/youngster_woke_fb2bccb396.jpg)\n\n#### Phrases to eliminate:\n\n* \"Sorry, I'm new...\"  \n* \"I know I don't have much experience, but...\"  \n* \"This might be a dumb question...\"  \n* \"I'm probably the youngest person here...\"\n\n#### What to say instead:\n\n* \"I'm still learning this system. Can you clarify...?\"  \n* \"Help me understand the reasoning behind this approach.\"  \n* \"I'd love your perspective on this.\"\n\nThe mindset shift: Your lack of experience is not a deficit—it's an asset. You bring fresh eyes, new ideas, up-to-date training, and genuine enthusiasm. Those are valuable qualities that many seasoned employees have lost along the way.\n\n### 6\\. Observe Before You Contribute\n\nDuring your first week or two, your primary job isn't to revolutionize the company—it's to listen, watch, and learn.\n\nWhat to observe:\n\n* How do people communicate? (Email? Slack? In-person check-ins?)  \n* What's the dress code in practice (not just in the handbook)?  \n* What time do most people arrive and leave?  \n* How do meetings run? Who speaks up? How are decisions made?  \n* What's the social dynamic? Are people friendly? Cliquey? Professional but distant?\n\nUnderstanding these unspoken rules will help you integrate smoothly without accidentally violating cultural norms.\n\n### 7\\. Build Relationships Strategically\n\nYour coworkers will be your greatest resource—not just for work advice, but for navigating company politics, understanding unwritten rules, and potentially advancing your career down the line.\n\nHow to build connections:\n\n* Say yes to lunch invitations (even if you're introverted and would rather eat alone)  \n* Attend optional company events when possible  \n* Make small talk before meetings start  \n* Ask colleagues about their roles, projects, and career paths  \n* Find a mentor or buddy—someone more experienced who can guide you\n\nStay neutral during your first few months. Don't get sucked into office gossip, take sides in conflicts, or form strong opinions about people you barely know. Observe first, engage later.\n\n### 8\\. Manage Your Time and Energy\n\nYour first job will be mentally and physically exhausting. You're using brain power all day, processing tons of new information, and probably feeling anxious about performance.\n\nSurvival strategies:\n\n* Block time for focused work (turn off notifications when possible)  \n* Allocate more time than you think you'll need for tasks initially  \n* Take your lunch break—seriously, step away from your desk  \n* Prioritize sleep and basic self-care (it affects your performance more than you realize)  \n* Learn to say \"I'll get back to you on this\" when you need time to think\n\n### 9\\. Understand the Metrics of Success\n\nWithin your first week, schedule a conversation with your manager to get crystal clear on expectations.\n\nQuestions to ask:\n\n* What does success look like in this role after 30/60/90 days?  \n* How will my performance be evaluated?  \n* What are the most important projects I should focus on?  \n* Who are the key stakeholders I'll be working with?  \n* What's the best way to communicate with you (email, Slack, in-person)?\n\n### *Read also: [5 Useful Questions To Ask Your Manager](https://www.workingal.com/articles/5-useful-questions-to-ask-your-manager)*\n\n### 10\\. Track Your Wins (Even the Small Ones)\n\nFrom day one, keep a \"wins document\" where you record your accomplishments, positive feedback, completed projects, and contributions.\n\nWhy this matters:\n\n* You'll need it for performance reviews  \n* It builds your confidence during tough days  \n* It helps you articulate your value when asking for raises or promotions  \n* It creates a portfolio of work you can reference in future job applications\n\n## Common First Job Mistakes to Avoid\n\n ❌ Trying to change everything immediately \\- You don't have the context yet  \n ❌ Staying silent in all meetings \\- Eventually, you need to contribute  \n ❌ Comparing your workplace to your college experience \\- They're completely different  \n ❌ Being glued to your phone \\- Put it on silent and stay present  \n ❌ Neglecting to build relationships \\- Your network is your net worth  \n ❌ Saying yes to everything and burning out \\- Pace yourself  \n ❌ Being too proud to ask for help \\- Asking questions is a sign of intelligence, not weakness\n\n## What to Expect in Your First 30-60-90 Days\n\n### First 30 Days: The Learning Phase\n\n* Focus on absorbing information  \n* Build basic relationships  \n* Master core responsibilities  \n* Ask lots of questions  \n* Make a positive first impression\n\n### Days 31-60: The Contributing Phase\n\n* Start taking on small projects independently  \n* Share initial ideas and insights  \n* Strengthen relationships with key colleagues  \n* Refine your understanding of your role  \n* Begin tracking your accomplishments\n\n### Days 61-90: The Establishing Phase\n\n* Demonstrate consistent performance  \n* Take initiative on projects  \n* Provide valuable input in meetings  \n* Set clear goals for the next quarter  \n* Prepare for your first formal review\n\nEvery beginning is difficult, and your first job will test you in ways you didn't expect. There will be days when you feel overwhelmed, incompetent, or unsure if you made the right choice.\n\nHere's what I need you to remember: Your value isn't determined by how much you already know—it's determined by how eager you are to learn, how well you adapt, and how consistently you show up ready to contribute.\n\nYou were hired because someone saw potential in you. Now it's your job to prove them right, one small win at a time.\n\nGive yourself permission to be a rookie. Embrace the learning curve. Ask the questions. Make the mistakes (you will, and that's okay). Build the relationships. And most importantly, trust that with time, effort, and the right mindset, you will not only survive your first job—you'll thrive in it.\n\n","the-ultimate-guide-for-rookies-at-work","first job advice, starting a new job, new employee tips, how to succeed in your first job, first day work tips, how to succeed in your first job, what to do on your first day at work","Starting your first job? Get expert first job advice on how new employees can avoid common mistakes, impress your boss, and build confidence at work.","2021-01-09","2021-01-09T11:39:52.128Z","2026-04-15T19:56:51.064Z","2021-01-10T11:26:24.847Z",{"id":173,"documentId":174,"name":175,"alternativeText":107,"caption":107,"focalPoint":62,"width":108,"height":109,"formats":176,"hash":205,"ext":112,"mime":116,"size":206,"url":207,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":208,"updatedAt":208,"publishedAt":209},55,"i8mamemr5flr7fzwqft2w4n7","youngster-working-1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg",{"large":177,"small":184,"medium":191,"thumbnail":198},{"ext":112,"url":178,"etag":179,"hash":180,"mime":116,"name":181,"path":62,"size":182,"width":119,"height":120,"sizeInBytes":183},"https://assets.workingal.com/large_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg","754463ea5e7b6523dc53d3f3d3d4c72a","large_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7","large_youngster-working-1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg",69.62,69624,{"ext":112,"url":185,"etag":186,"hash":187,"mime":116,"name":188,"path":62,"size":189,"width":128,"height":129,"sizeInBytes":190},"https://assets.workingal.com/small_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg","2489b0c72acd65f429c8bcd5af412614","small_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7","small_youngster-working-1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg",26.04,26043,{"ext":112,"url":192,"etag":193,"hash":194,"mime":116,"name":195,"path":62,"size":196,"width":137,"height":138,"sizeInBytes":197},"https://assets.workingal.com/medium_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg","e8b7f14f484b607b14d6119386afb402","medium_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7","medium_youngster-working-1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg",46.58,46576,{"ext":112,"url":199,"etag":200,"hash":201,"mime":116,"name":202,"path":62,"size":203,"width":146,"height":147,"sizeInBytes":204},"https://assets.workingal.com/thumbnail_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg","ddd674feec66586556b24835b2ed2531","thumbnail_youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7","thumbnail_youngster-working-1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg",8.48,8483,"youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7",126.26,"https://assets.workingal.com/youngster_working_1c07494007d343a6343923b3d617c96560f32c3decdc1f6aaa867d1f8ba48dd7.jpg","2026-09-06T10:31:59.612Z","2026-09-06T10:31:59.613Z",{"id":26,"documentId":27,"name":28,"slug":29,"createdAt":211,"updatedAt":211,"publishedAt":212},"2026-09-06T10:31:16.599Z","2026-09-06T10:31:16.613Z",{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":214},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":215,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":216},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":218,"documentId":219,"title":220,"content":221,"slug":222,"coffees":58,"seo_title":220,"keywords":223,"seo_desc":224,"bylineDate":225,"bylineTimezone":99,"createdAt":226,"updatedAt":227,"publishedAt":228,"featuredImage":229,"category":266,"author":267,"img":264},72,"a530qr9wprhi8mbuerj00bwn","How to Manage Negative Emotions: 7 Strategies That Actually Work","You're sitting at your desk, heart racing, jaw clenched. Your colleague just took credit for your idea in the meeting, and now you're spiraling. The anger feels overwhelming. Or maybe it's Sunday evening, and that familiar wave of anxiety about Monday morning is making your chest tight. \n\nOne truth you need to know is that negative emotions aren't the enemy. They're messengers, trying to tell you something important. But when we don't know how to manage them, they can hijack our days, damage our relationships, and leave us feeling completely out of control. The good news? Emotional regulation is a skill you can learn, and it doesn't require you to plaster on a fake smile or pretend everything's fine.\n\nLet's talk about how to actually manage negative emotions in a healthy, sustainable way.\n\n## Why We Feel Negative Emotions (And Why That's Okay)\n\nFirst, let's clear something up: feeling angry, sad, anxious, or frustrated doesn't mean something's wrong with you. [Research from the American Psychological Association](https://pmc.ncbi.nlm.nih.gov/articles/PMC5767148/) shows that experiencing a full range of emotions—including the uncomfortable ones—is essential for psychological health.\n\nThe problem isn't the emotions themselves. It's when we either suppress them completely or let them control our reactions without understanding what's driving them. That's where emotional regulation comes in—the ability to recognize, understand, and respond to your emotions in ways that serve you.\n\nAnd no, this isn't about [toxic positivity](https://www.workingal.com/articles/toxic-positivity-when-positive-thinking-becomes-too-much) or pretending negative feelings don't exist. It's about developing a healthier relationship with all your emotions.\n\n## 1\\. Identify Your Emotional Triggers\n\nWhen you feel an intense emotion—anger, jealousy, sadness, anxiety—pause and ask yourself: \"What just happened? What triggered this feeling?\"\n\nThis seems simple, but most of us skip this critical step. We feel angry and immediately react, or we feel anxious and spiral into catastrophic thinking. But according to research published in the [Journal of Personality and Social Psychology](https://www.apa.org/pubs/journals/psp), people who can accurately identify their emotions (a skill called \"emotional granularity\") experience less intense negative emotions and recover from them faster.\n\n### How to Do It:\n\n* Keep an emotion journal on your phone or in a notebook  \n* When a strong emotion hits, write down: What happened? What am I feeling? What specifically triggered this?  \n* Look for patterns over time. Do certain people, situations, or times of day consistently trigger negative emotions?\n\nUnderstanding your triggers doesn't make the emotions disappear, but it gives you valuable information. If you notice that Sunday evenings always bring anxiety, you can proactively plan self-care or prepare for Monday tasks earlier. If a particular colleague consistently triggers frustration, you can develop strategies for those interactions.\n\n## 2\\. Create Distance Before You React\n\nWhen something upsetting happens, resist the urge to immediately react. Create space between the trigger and your response.\n\nThis is incredibly hard, especially when emotions feel urgent. But here's what neuroscience tells us: when you're in an emotional state, your amygdala (the brain's emotional center) is in control, and your prefrontal cortex (responsible for rational thinking) takes a backseat. That's why we often regret what we say or do in the heat of the moment.\n\n### Practical Techniques:\n\n* The 24-hour rule: For non-urgent matters, wait 24 hours before responding to an upsetting email or having a difficult conversation  \n* The 5-4-3-2-1 grounding technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This brings you back to the present moment  \n* Physical distance: Take a walk, step outside, or move to a different room  \n* Engage in an unrelated activity: [Cook something](https://www.workingal.com/articles/best-pumpkin-recipes), organize a drawer, water your plants—anything that occupies your mind differently\n\nWhen you return to the problem after creating distance, you'll almost always see it more clearly and respond more effectively.\n\n## 3\\. Express Your Emotions (Don't Bottle Them Up)\n\nFind healthy ways to express what you're feeling instead of suppressing or hiding your emotions.\n\nBottling up emotions might seem like strength, but research consistently shows it backfires. People who regularly suppress their emotions have higher rates of anxiety, depression, and even physical health problems.\n\nBut here's the nuance: expressing emotions doesn't mean unleashing them on whoever's nearby. It means finding appropriate outlets.\n\n### Healthy Expression Methods:\n\n* Talk to someone you trust: A friend, family member, therapist, or mentor who will listen without judgment  \n* Write it out: Journaling is incredibly effective for processing emotions. You don't need to write beautifully—just honestly  \n* Name it to tame it: Simply saying \"I'm feeling really angry right now\" or \"I'm anxious about this presentation\" reduces the emotional intensity  \n* Set boundaries: If something bothers you in a relationship (professional or personal), communicate it calmly but clearly: \"When X happens, I feel Y. I need Z.\"\n\nIt's completely normal to lose control of your emotions sometimes. That's human. But developing regular practices for emotional expression means those moments become less frequent and less intense.\n\n## 4\\. Move Your Body\n\nUse physical activity to help process and reduce the intensity of negative emotions.\n\n![negative-emotions-one.jpg](https://assets.workingal.com/negative_emotions_one_4f51591bc0.jpg)\n\n\nThis isn't just about \"[working out to feel better](https://www.workingal.com/articles/how-to-get-the-most-out-of-your-workout)\" (though that helps). It's about understanding the physiological connection between your body and emotions. When you're stressed or angry, your body is flooded with cortisol and adrenaline. Physical movement helps metabolize these [stress](https://www.workingal.com/articles/what-is-cortisol-detox-and-how-to-do-it) hormones.\n\nResearch from the Anxiety and Depression Association of America shows that just 5 minutes of aerobic exercise can begin to reduce anxiety. Regular exercise is linked to lower rates of depression and better emotional regulation overall.\n\n### Movement Ideas (Beyond the Gym):\n\n* Take a brisk 10-minute walk when you're feeling overwhelmed  \n* Do 20 jumping jacks or run up and down the stairs to release pent-up frustration  \n* [Try yoga or stretching](https://www.workingal.com/articles/5-yoga-poses-for-immediate-stress-relief) when you're anxious (the combination of movement and breathwork is powerful)  \n* Dance it out in your living room—seriously, it works  \n* Garden, clean, or do any physical task that engages your body\n\nThe key is finding movement that works for you. It doesn't have to be intense or time-consuming. Even gentle movement changes your physiology and gives your mind a break from rumination.\n\n## 5\\. Practice Mindfulness and Breathing\n\nUse mindfulness techniques to observe your emotions without getting swept away by them.\n\nMindfulness sounds trendy, but it's backed by serious research. Studies show that regular mindfulness practice actually changes brain structure, increasing activity in areas associated with emotional regulation and decreasing activity in the amygdala (your brain's panic button).\n\nThe beauty of mindfulness is that it teaches you to observe emotions as temporary experiences rather than absolute truths. When you're mindful, you might think: \"I'm noticing feelings of anxiety\" rather than \"I am anxious\" or \"Everything is terrible.\"\n\n### Simple Mindfulness Practices:\n\n* Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4\\. Repeat.  \n* Body scan: Notice sensations in your body from head to toe without trying to change them  \n* Mindful observation: Spend 2 minutes fully focused on one thing—your coffee, a plant, the sounds around you  \n* Emotion labeling: Simply name what you're feeling: \"This is anger. This is disappointment. This is fear.\"\n\nStart small. Even 2-3 minutes of mindful breathing when emotions feel intense can make a significant difference.\n\n## 6\\. Build Your Support System\n\nCultivate relationships with people who can support you through difficult emotions.\n\nWe're not meant to manage everything alone. Research consistently shows that social support is one of the strongest predictors of mental health and resilience. But quality matters more than quantity—you need people who can hold space for your emotions without trying to fix everything or tell you to \"just think positive.\"\n\n### Types of Support to Cultivate:\n\n* Emotional support: People who listen and validate your feelings  \n* Practical support: People who help with concrete tasks when you're overwhelmed  \n* Perspective support: People who can offer different viewpoints when you're stuck in a mental loop\n\nDon't wait until you're in crisis to build these connections. Regularly invest in relationships, be vulnerable about what you're experiencing, and offer the same support to others.\n\n## 7\\. Know When to Seek Professional Help\n\nRecognize when negative emotions are beyond self-management and seek support from a mental health professional.\n\nHere's something important: working with a therapist or counselor isn't a sign of failure. It's a sign of self-awareness and strength. Just as you'd see a doctor for persistent physical symptoms, seeking help for persistent emotional struggles is simply taking care of your health.\n\nConsider professional support if:\n\n* Negative emotions persist for weeks without improvement  \n* You're having trouble functioning at work or in relationships  \n* You're using unhealthy coping mechanisms (excessive drinking, avoiding responsibilities, isolating)  \n* You're experiencing thoughts of self-harm or hopelessness  \n* Past trauma is affecting your present emotional regulation\n\nTherapists who specialize in cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or emotion-focused therapy can teach you specific skills for managing difficult emotions. Many offer sliding-scale fees or accept insurance, and teletherapy has made mental health support more accessible than ever.\n\n## The Bottom Line on Managing Negative Emotions\n\nNegative emotions aren't character flaws or signs of weakness. They're part of being human, and learning to manage them effectively is one of the most valuable skills you can develop. You don't need to eliminate anger, sadness, or anxiety from your life—that's neither possible nor healthy. Instead, you can learn to recognize these emotions, understand what they're telling you, and respond in ways that serve your well-being.\n\nStart with one strategy from this list. Maybe it's keeping an emotion journal this week, or trying box breathing the next time you feel overwhelmed. Small, consistent practices compound over time, and gradually, you'll find that negative emotions feel less overwhelming and more manageable.\n\nEmotional wellness isn't about feeling happy all the time. It's about having the tools to navigate whatever you feel with self-compassion and resilience.\n\n## Frequently Asked Questions\n\n### How long does it take to learn emotional regulation? \n\nEmotional regulation is a skill that develops over time with consistent practice. Most people notice improvements within 2-3 weeks of regularly applying strategies like journaling, mindfulness, or breathing techniques, but deeper mastery can take months. Be patient with yourself—progress isn't always linear.\n\n### Is it normal to feel negative emotions every day? \n\nYes, experiencing some negative emotions daily is completely normal. Life includes stressors, disappointments, and challenges. The question isn't whether you feel negative emotions, but whether they're overwhelming your ability to function or find moments of peace and joy. If negative emotions dominate most of your day for extended periods, that's when professional support can be helpful.\n\n### Can I manage negative emotions without therapy? \n\nMany people successfully manage emotions using self-help strategies, support from friends and family, exercise, and mindfulness practices. However, therapy provides structured support and evidence-based techniques that can accelerate your progress. It's not an either/or situation—you can use self-management strategies and work with a therapist simultaneously.\n\nWhat's the difference between managing emotions and suppressing them? Managing emotions means acknowledging them, understanding their source, and choosing how to respond. Suppressing emotions means pretending they don't exist or pushing them down. Managed emotions are expressed healthily; suppressed emotions often resurface in unhealthy ways—through physical symptoms, emotional outbursts, or relationship problems.\n\n### Related Articles:\n\n* #### [Toxic Positivity: When Positive Thinking Becomes Too Much](https://www.workingal.com/articles/toxic-positivity-when-positive-thinking-becomes-too-much)\n\n* #### [Gratitude Practice: Why It's More Than Just a Trend](https://www.workingal.com/articles/gratitude-trend)\n\n* #### [The One Trait You Need To Have In Order To Succeed](https://www.workingal.com/articles/one-trait-to-succeed)\n\n\n","how-to-control-your-negative-emotions","manage negative emotions, emotional triggers, emotional regulation strategies, managing difficult emotions, emotional health, stress management, anxiety management, emotional intelligence","Learn how to manage negative emotions effectively with 7 research-backed strategies. From identifying triggers to seeking support, here's your guide to emotional wellness.","2021-01-05","2021-01-05T17:35:59.728Z","2025-10-24T23:43:40.217Z","2021-01-05T17:36:01.778Z",{"id":230,"documentId":231,"name":232,"alternativeText":107,"caption":107,"focalPoint":62,"width":108,"height":109,"formats":233,"hash":262,"ext":112,"mime":116,"size":263,"url":264,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":265,"updatedAt":265,"publishedAt":265},52,"qesiuej8r6qe9dl6p722fuce","negative-emotions-fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg",{"large":234,"small":241,"medium":248,"thumbnail":255},{"ext":112,"url":235,"etag":236,"hash":237,"mime":116,"name":238,"path":62,"size":239,"width":119,"height":120,"sizeInBytes":240},"https://assets.workingal.com/large_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg","ef0bfac836852eb8030f698eac90e4c2","large_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d","large_negative-emotions-fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg",71.79,71789,{"ext":112,"url":242,"etag":243,"hash":244,"mime":116,"name":245,"path":62,"size":246,"width":128,"height":129,"sizeInBytes":247},"https://assets.workingal.com/small_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg","ca2c5747fadedb23ce8b2fa59e5d96f8","small_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d","small_negative-emotions-fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg",21.03,21028,{"ext":112,"url":249,"etag":250,"hash":251,"mime":116,"name":252,"path":62,"size":253,"width":137,"height":138,"sizeInBytes":254},"https://assets.workingal.com/medium_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg","c2727606c4a23394ab86ae5a0b648cf7","medium_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d","medium_negative-emotions-fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg",43.16,43157,{"ext":112,"url":256,"etag":257,"hash":258,"mime":116,"name":259,"path":62,"size":260,"width":146,"height":147,"sizeInBytes":261},"https://assets.workingal.com/thumbnail_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg","7e2a3ef993034d9e32c512b7701db0b5","thumbnail_negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d","thumbnail_negative-emotions-fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg",6.06,6059,"negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d",158.35,"https://assets.workingal.com/negative_emotions_fa2bc06b487ceb8662c8553e93a77dc18e4bc456532297f020c51ef4f656c45d.jpg","2026-09-06T10:31:57.201Z",{"id":36,"documentId":37,"name":38,"slug":39,"createdAt":154,"updatedAt":154,"publishedAt":155},{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":268},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":269,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":270},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":272,"documentId":273,"title":274,"content":275,"slug":276,"coffees":58,"seo_title":274,"keywords":277,"seo_desc":278,"bylineDate":279,"bylineTimezone":99,"createdAt":280,"updatedAt":281,"publishedAt":282,"featuredImage":283,"category":320,"author":321,"img":318},68,"k4lpqh9gxozgoi7ucpilcvat","New Year's Resolutions: How to Set Goals That Actually Stick","A small tradition between me and my best friends is to sit around the New Year's table and think about our resolutions for the upcoming year. It started as a joke at first—everyone dreaming about things that seemed impossible. But somewhere along the way, we started taking it seriously, and now it's become something genuinely meaningful.\n\nEvery New Year's Eve, we each write on a piece of paper what we'd like to achieve in the coming year. Then we discuss them. Why do we want this? What does it mean to us? What are we hoping will happen? Through this ritual, I've come to understand how important it is to have goals—and how much harder it is to actually achieve them than it sounds.\n\nBecause here's what nobody tells you about New Year's resolutions: most of them fail. Not because the goals are wrong, but because of how we approach them. The good news? Once you understand why resolutions typically don't work, you can set ones that actually do.\n\n## Why Most Resolutions Fail (It's Not What You Think)\n\nLet's start with the uncomfortable truth: research suggests that only about [9% of people who make New Year's resolutions feel they successfully achieve them](https://www.psychologytoday.com/us/basics/motivation). By the second week of January—sometimes called \"Quitter's Day\"—most people have already abandoned their goals. By February, roughly 80% of resolutions have failed.\n\nBut what's interesting is that the problem usually isn't motivation or willpower. The problem is how we set the goals in the first place.\n\nMost resolutions fail because they're too vague (\"get healthy\"), too ambitious (\"completely transform my life\"), or disconnected from our actual values (\"[lose weight because I should](https://www.workingal.com/articles/a-nutritionist-explains-the-5-reasons-that-stop-you-from-losing-weight)\"). We pick goals based on what we think we're supposed to want rather than what genuinely matters to us. We set targets without systems. We rely on motivation, which is fleeting, instead of building habits, which are sustainable.\n\nThe solution isn't to abandon resolutions altogether—goal-setting genuinely works when done right. Studies show that people who explicitly set goals are 10 times more likely to achieve them than people who don't. The key is setting the right goals in the right way.\n\n## Before You Write Anything Down\n\nBefore jumping into specific resolutions, take some time to reflect. The goals that stick are the ones that genuinely matter to you—not the ones that sound impressive or that everyone else is setting.\n\nConsider what phase of life you're in. This helps you set realistic goals. Yes, it's nice to dream big, but some things don't happen overnight. You can't build a business empire or completely reinvent yourself in twelve months. You can take meaningful steps in that direction. Your expectations need to be grounded in your current reality—your responsibilities, your resources, your constraints.\n\nAsk yourself: are these goals actually yours? This matters more than you might think. Pushing yourself toward something you don't genuinely want leads to frustration and burnout. If a goal doesn't align with your actual desires—if you're pursuing it because you feel you \"should\" or because someone else wants it for you—you won't sustain the effort required. Even initial success won't last. Think about what you really want. Say it out loud. That's what's worth fighting for.\n\nIdentify what's holding you back. Before setting new goals, consider what prevented you from achieving similar ones before. What are you scared of? What's standing in your way? Sometimes the obstacle isn't external—it's a limiting belief or an unprocessed fear. Discussing these barriers with someone you trust can help you think more clearly. After talking through what's holding me back, I always feel closer to overcoming it.\n\nRemember: other people's opinions don't determine what you can achieve. Many people will have doubts about your goals. That doesn't mean you need to listen to them. Your resolutions can stay in your journal. Not everyone needs to know what you're working toward.\n\n## A Framework That Actually Works\n\nOnce you've reflected on what genuinely matters to you, it's time to structure your goals in a way that sets you up for success. Here's a framework that combines the best research on goal-setting:\n\n### Make it specific.   \n\"Get healthier\" isn't a goal—it's a wish. \"Exercise three times per week\" is a goal. \"Save money\" is vague; \"save €200 per month\" is actionable. The more specific your goal, the clearer your path to achieving it. You should be able to look at your goal and know exactly whether you've done it or not.\n\n### Focus on systems, not just outcomes.   \nAn outcome goal is \"lose 3 pounds.\" A systems goal is \"go to the gym every Monday, Wednesday, and Friday.\" Outcomes are what you want to achieve; systems are how you'll achieve them. The problem with focusing only on outcomes is that you can't directly control them. What you can control is showing up and doing the work. Build the system, and the outcome takes care of itself.\n\n### Start smaller than you think you should.   \nThis is counterintuitive but crucial. If you want to start meditating, don't commit to 30 minutes daily—commit to 2 minutes. If you want to read more, don't pledge to read a book a week—pledge to read one page before bed. Small commitments are easier to keep, and keeping commitments builds the identity of someone who follows through. You can always increase the difficulty later. The goal at first is just to not miss.\n\n### Attach new habits to existing ones.   \n\n![new-year-resolutions.jpg](https://assets.workingal.com/new_year_resolutions_01f264da45.jpg)\n\nThis technique, called \"habit stacking,\" dramatically increases your success rate. Instead of \"I will meditate,\" try \"After I pour my [morning coffee](https://www.workingal.com/articles/influencer-morning-routine), I will meditate for two minutes.\" The existing habit (pouring coffee) becomes a trigger for the new one. Your brain already has neural pathways for the existing [habit](https://www.workingal.com/articles/want-to-be-smarter-these-are-the-9-habits-that-will-boost-your-intelligence)—you're just adding a small extension.\n\n### Plan for obstacles.   \nResearch on \"implementation intentions\" shows that people who plan for obstacles in advance are far more likely to overcome them. For each goal, ask yourself: What will get in the way? How will I handle it? If you want to exercise in the morning but know you'll be tempted to hit snooze, put your workout clothes next to your bed the night before. Anticipate the friction and reduce it in advance.\n\n## Popular Resolution Categories (And How to Approach Them)\n\nMost resolutions fall into a handful of categories. Here's how to set yourself up for success in each:\n\n### Health and Fitness   \nThe most common resolution—and the most commonly abandoned. The mistake is going too hard, too fast. \"Go to the gym every day\" becomes zero days by February. Instead, commit to a frequency you could maintain even on your worst week. Two days are better than zero. Find movement you actually enjoy—if you hate running, don't make running your goal. And remember that nutrition, [sleep](https://www.workingal.com/articles/sleep-hygiene), and stress management matter as much as exercise.\n\n### Financial Goals   \n\"Save more money\" fails because it's not specific and because it relies on willpower in the moment. Instead, automate your savings so the money moves before you see it. Set a specific amount. Track your spending for one month before setting targets—you can't improve what you don't measure. Consider the 50/30/20 rule as a starting framework: 50% needs, 30% wants, 20% savings.\n\n### Career Development   \n\"Get promoted\" or \"find a better job\" are outcomes you can't fully control. Focus instead on inputs: update your LinkedIn profile this month, have one [networking](https://www.workingal.com/articles/how-to-network) conversation per week, complete one skill-building course per quarter, ask for feedback from your manager. These actions are within your control and collectively increase your odds of the outcome you want.\n\n### Learning and Personal Growth   \n\"[Read more books](https://www.workingal.com/articles/books-for-confidence)\" becomes \"read 10 pages every night before bed\" or \"listen to audiobooks during my commute.\" \"Learn a new language\" becomes \"complete one Duolingo lesson daily.\" The key is building the habit first, at a sustainable level, and then expanding once it's automatic.\n\n### Relationships   \nThese goals often get neglected in favor of more measurable ones, but they matter enormously for wellbeing. Be specific: \"Call my parents every Sunday,\" \"Have a device-free dinner with my partner twice a week,\" \"Reach out to one old friend per month.\" Relationships require consistent small investments, not occasional grand gestures.\n\n### Mental Health and Wellbeing   \n\"Stress less\" isn't actionable. \"Meditate for 5 minutes each morning,\" \"journal for 10 minutes before bed,\" or \"take a [15-minute walk](https://www.workingal.com/articles/9-ways-to-walk-a-bit-more-every-day) during lunch\" are specific practices that contribute to reduced stress. Consider also what you need to stop doing: reduce [social media scrolling](https://www.workingal.com/articles/oversharing-social-media), stop checking email after 7 PM, limit news consumption to once daily.\n\n## How to Actually Stick to Your Resolutions\n\nSetting good goals is only half the battle. Here's how to maintain momentum throughout the year:\n\n### Track your progress visibly.   \nWhat gets measured gets managed. Use a habit tracker, a calendar with X marks, a journal—whatever works for you. The visual record of your consistency becomes motivating in itself. You won't want to break the streak.\n\n### Build in accountability.   \nThis is why my friends and I share our goals with each other. When someone else knows what you're working toward, you're more likely to follow through. Find an accountability partner, join a group with similar goals, or simply tell someone you trust. Regular check-ins help you stay on track.\n\n### Expect setbacks and plan for them.   \nYou will miss days. You will fall off track. This is normal and doesn't mean you've failed. What matters is how quickly you get back on. The research calls this the \"what the hell effect\"—one slip leads to total abandonment because people think \"I've already ruined it.\" Don't fall into this trap. Miss one day, get back on track the next. Never miss twice in a row.\n\n### Review and adjust quarterly.   \nYour January goals might not make sense in June. Life changes, priorities shift, and that's okay. Schedule quarterly reviews to assess what's working, what isn't, and what needs to change. Goals aren't set in stone—they're tools for directing your effort, and tools can be refined.\n\n### Celebrate small wins.   \nDon't wait until you've achieved the final outcome to feel good about your progress. Completed your first week of workouts? That's worth acknowledging. Saved your first €500? Celebrate. Small celebrations reinforce the behavior and make the journey more enjoyable.\n\n## Permission to Be Human\n\nWhen the year ends, and my friends and I sit down to review our resolutions, not all of them have been achieved. Some years, most of them haven't. And you know what? We laugh about it. We don't need to be disappointed.\n\nHere's something I've learned: the point of resolutions isn't to create a perfect scorecard. The point is to be [intentional about your life](https://www.workingal.com/articles/intenional-living)—to think about what matters to you, to try to grow, to aim for something better than where you started. Some goals you'll hit. Some you won't. Some you'll realize weren't the right goals in the first place.\n\nThe person who sets ten resolutions and achieves three has still achieved three things they might not have otherwise. The person who aims for a big goal and gets halfway there is still halfway further than they were.\n\nGoals need motivation, faith, and work. But they also need grace—the willingness to try, to stumble, to adjust, and to keep going anyway.\n\nSo make your resolutions. Write them down. Share them with people who matter to you. And then do your best—knowing that your best will look different on different days, and that's okay.\n\n## Related Reading\n\n*More on mindset, goals, and personal growth:*\n\n[How to Stop Making Excuses (And Why Your Brain Keeps Creating Them)](https://www.workingal.com/articles/how-to-stop-making-excuses)\n\n[Time Management Tips That Actually Work](https://www.workingal.com/articles/how-to-manage-your-time-effectively)\n\n[How to Stop Overthinking Everything](https://www.workingal.com/articles/why-are-you-overthinking)\n\n[Self-Discipline: How to Build It](https://www.workingal.com/articles/self-discipline-7-proven-ways)\n\n","new-years-resolutions-have-you-made-yours","New Year's resolutions, how to keep resolutions, goal setting, why resolutions fail, New Year goals, how to set goals, resolution ideas, stick to resolutions","Why do most New Year's resolutions fail by February? Learn science-backed strategies to set goals that actually stick—plus a simple framework that works.","2021-01-01","2021-01-01T04:04:44.374Z","2025-12-13T22:55:43.494Z","2021-01-01T04:05:05.993Z",{"id":284,"documentId":285,"name":286,"alternativeText":107,"caption":107,"focalPoint":62,"width":108,"height":109,"formats":287,"hash":316,"ext":112,"mime":116,"size":317,"url":318,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":319,"updatedAt":319,"publishedAt":319},50,"avjrxypwrdimmo9ocwt3076l","new-years-resolutions-3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg",{"large":288,"small":295,"medium":302,"thumbnail":309},{"ext":112,"url":289,"etag":290,"hash":291,"mime":116,"name":292,"path":62,"size":293,"width":119,"height":120,"sizeInBytes":294},"https://assets.workingal.com/large_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg","56e17218a7e7b28ddb68a11173deb7a0","large_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3","large_new-years-resolutions-3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg",55.51,55512,{"ext":112,"url":296,"etag":297,"hash":298,"mime":116,"name":299,"path":62,"size":300,"width":128,"height":129,"sizeInBytes":301},"https://assets.workingal.com/small_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg","3587ade7c9b7eeee1696f7c4bbc7a03f","small_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3","small_new-years-resolutions-3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg",18.81,18809,{"ext":112,"url":303,"etag":304,"hash":305,"mime":116,"name":306,"path":62,"size":307,"width":137,"height":138,"sizeInBytes":308},"https://assets.workingal.com/medium_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg","65efea2d8058d3d9c44e13d4591882a8","medium_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3","medium_new-years-resolutions-3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg",35.19,35194,{"ext":112,"url":310,"etag":311,"hash":312,"mime":116,"name":313,"path":62,"size":314,"width":146,"height":147,"sizeInBytes":315},"https://assets.workingal.com/thumbnail_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg","309f5dc317870efe3518cb1023920fc6","thumbnail_new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3","thumbnail_new-years-resolutions-3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg",6.41,6407,"new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3",113.53,"https://assets.workingal.com/new_years_resolutions_3adbbd50ce126f1da9093266f36f495b17fee2cdb970ccc15b8455116f0e18d3.jpg","2026-09-06T10:31:55.769Z",{"id":36,"documentId":37,"name":38,"slug":39,"createdAt":154,"updatedAt":154,"publishedAt":155},{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":322},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":323,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":324},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":326,"documentId":327,"title":328,"content":329,"slug":330,"coffees":26,"seo_title":328,"keywords":331,"seo_desc":332,"bylineDate":333,"bylineTimezone":99,"createdAt":334,"updatedAt":335,"publishedAt":336,"featuredImage":337,"category":375,"author":378,"img":373},66,"s5d1pd4u8guel70tml0322o4","All You Need to Know about Freebirthing","### Many things have changed in the pandemic regarding the relationship between people and hospitals. \n\nThat is why *many women choose not to give birth in a hospital but at home*. This tactic existed even before COVID-19, but only a small percentage chose it. Since March 2020, **freebirthing** has increased.\n\n**Hospitals are no longer considered a safe place for a great number of women**. Pregnant women fear contracting the virus and believe that it is safer to give birth at home. So since hospitals have somehow lost their credibility due to the pandemic and often cannot meet people's needs, they are forced to operate outside the system. \n\nSome women choose to give birth at home is some *previous bad experience in the hospital*. A small but significant percentage of women report *treatment* by health care providers.\n\nApart from the pandemic, other women believe that giving birth at home, **in a familiar environment** will positively affect both the mother and the baby's psychology. At the same time, many women want to avoid medical interventions, such as medications, which they do not need, and to follow a natural birth procedure as much as possible.\n\nOn the other hand, many doctors have a different view of freebirthing. Everyone agrees that it's **a woman's right to decide about her child and her body**. However, she must be fully aware of her own and her child's health about the dangers behind this tactic. In case of complications during childbirth, a certified midwife must be present. Still, access to a hospital must be immediate. However, any lost time on the way to the hospital can be fatal. *Many studies demonstrate the dangers of freebirthing as the risk is higher for children born at home than children born in the hospital.*\n\nAnother problem that women who want to give birth at the home face are that they did not allow independent **midwives** to attend to pregnant women's homes due to the lockdown. Homebirth services were canceled, and for many, it was just before they gave birth. Many women *have now lost confidence in maternity services* and need time to rebuild it.\n\nHealth professionals support women's choices and want to make them more comfortable. The woman should be aware of the risks from childbirth at home; she should take all the necessary measures for herself and her child's safety. Also, she should be ready to turn to health professionals in case of any problem.\n\n**It is a woman's right** to experience this process as she wants and do anything to feel comfortable. The arrival of a child is a unique moment for a family. For this reason, she must, in any case, feel safe, but also be safe. \n","all-you-need-to-know-about-freebirthing","unassisted childbirth, what is freebirthing, wild birth, planned unassisted birth, birthing outside the system","Considering an unassisted birth? We break down the psychological reasons women choose freebirthing, the key legal facts, and the critical safety risks you must know.","2020-12-30","2020-12-30T19:17:31.347Z","2025-10-24T01:51:41.473Z","2020-12-30T19:40:37.077Z",{"id":338,"documentId":339,"name":340,"alternativeText":341,"caption":341,"focalPoint":62,"width":108,"height":109,"formats":342,"hash":371,"ext":112,"mime":116,"size":372,"url":373,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":374,"updatedAt":374,"publishedAt":374},49,"e8op338b7jgmtvyfdqd3cyz7","all you need to know about freebirthing-3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg","all you need to know about freebirthing",{"large":343,"small":350,"medium":357,"thumbnail":364},{"ext":112,"url":344,"etag":345,"hash":346,"mime":116,"name":347,"path":62,"size":348,"width":119,"height":120,"sizeInBytes":349},"https://assets.workingal.com/large_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg","ca8f84446364742bd30d7b45054250b3","large_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e","large_all you need to know about freebirthing-3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg",53.19,53192,{"ext":112,"url":351,"etag":352,"hash":353,"mime":116,"name":354,"path":62,"size":355,"width":128,"height":129,"sizeInBytes":356},"https://assets.workingal.com/small_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg","6ba9f6e60956ed83faeb5aac6e7f9ed2","small_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e","small_all you need to know about freebirthing-3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg",17.01,17014,{"ext":112,"url":358,"etag":359,"hash":360,"mime":116,"name":361,"path":62,"size":362,"width":137,"height":138,"sizeInBytes":363},"https://assets.workingal.com/medium_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg","a97d95b140fc60f91d053656bdbff904","medium_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e","medium_all you need to know about freebirthing-3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg",33.23,33230,{"ext":112,"url":365,"etag":366,"hash":367,"mime":116,"name":368,"path":62,"size":369,"width":146,"height":147,"sizeInBytes":370},"https://assets.workingal.com/thumbnail_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg","3ca4e199cccf8e8804f60bf6865757c4","thumbnail_all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e","thumbnail_all you need to know about freebirthing-3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg",5.53,5530,"all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e",108.93,"https://assets.workingal.com/all_you_need_to_know_about_freebirthing_3a979b7e5b99496887159973a21b5583ef78ed5aaee241f5139f94d7f4daaf4e.jpg","2026-09-06T10:31:54.999Z",{"id":6,"documentId":7,"name":8,"slug":9,"createdAt":376,"updatedAt":376,"publishedAt":377},"2026-09-06T10:31:16.996Z","2026-09-06T10:31:17.009Z",{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":379},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":380,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":381},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":383,"documentId":384,"title":385,"content":386,"slug":387,"coffees":36,"seo_title":385,"keywords":388,"seo_desc":389,"bylineDate":390,"bylineTimezone":99,"createdAt":391,"updatedAt":392,"publishedAt":393,"featuredImage":394,"category":432,"author":433,"img":430},56,"udcmvhm08tds38p7skwmz7p1","The Global Fight for Reproductive Rights: Where Women Still Face Restrictions","In 2021, a 30-year-old Polish woman named Izabela died of septic shock at a hospital after her unborn baby's heart stopped beating. Her doctors, terrified of Poland's near-total abortion ban, waited too long to terminate the pregnancy—resulting in her death.\n\nThat same year, thousands of miles away, Argentine women flooded the streets of Buenos Aires wearing green scarves—their symbol of hope—as their Congress voted to legalize abortion after decades of grassroots activism. They had won.\n\nThese two stories capture the reality of reproductive rights in our world: a landscape of victories and devastating setbacks, of progress and regression, of women fighting for the right to make decisions about their own bodies—and sometimes paying with their lives when that right is denied.\n\nAccording to the [Center for Reproductive Rights](https://reproductiverights.org/maps/worlds-abortion-laws/), 40% of women worldwide still live in countries with restrictive abortion laws. Each year, the World Health Organization estimates that 39,000 women die from unsafe abortions—deaths that are almost entirely preventable.\n\nThis is the story of where we are, how we got here, and the women who are changing the narrative.\n\n## The Global Picture: Progress and Pushback\n\nThe past fifty years have been marked by an unmistakable trend: the liberalization of abortion laws worldwide. Since 1994, more than 60 countries have expanded access to abortion care, recognizing reproductive rights as fundamental to women's health, economic opportunity, and equality.\n\nIn 2024, France became the first country in the world to explicitly protect abortion rights in its constitution—a historic milestone. As of 2025, 67 countries have legalized or decriminalized abortion on request.\n\nBut progress is not linear. While most of the world has moved toward expanded access, some countries have moved in the opposite direction—restricting rights that women once had, or enforcing existing restrictions with new severity.\n\nHere's what the data reveals: in countries where abortion is generally legal, abortion rates have declined by 43% since 1990\\. In countries with severe restrictions? Rates have increased by 12%. Restrictions don't stop abortions—they just make them dangerous.\n\n## Countries Where Abortion Remains Illegal or Severely Restricted\n\nCurrently, 24 countries completely prohibit abortion under any circumstances—even to save a woman's life. These include Andorra and Malta in Europe, El Salvador and Honduras in Central America, Senegal and Egypt in Africa, and the Philippines and Laos in Asia.\n\nApproximately 90 million women of reproductive age—5% of the global total—live in countries with complete bans. Many more live in countries where abortion is only permitted under very narrow circumstances.\n\n### El Salvador: The Most Punitive Laws\n\nEl Salvador has gained international attention for the severity of its abortion laws. In 1998, after campaigning from conservative sectors of the Catholic Church, the country enacted a total ban on abortion with no exceptions. The Constitution was later amended to recognize life as beginning at conception.\n\nThe consequences have been devastating. Dozens of women have been convicted of \"aggravated homicide\" for pregnancy-related emergencies—including miscarriages. One woman, a gang-rape victim, was incarcerated after giving birth to a stillborn son and being accused of attempting an illegal abortion. Some have received sentences of up to 30 years.\n\n![the fight for reproductive rights](https://assets.workingal.com/the_fight_for_reproductive_rights_875801a91b.webp)\n\nIn 2024, thousands of Salvadoran women marched to demand that the ban be eased to allow abortions in cases of rape, when the fetus is not viable, or when the woman's life is at risk. The fight continues.\n\n### Poland: Europe's Strictest Laws\n\nPoland's story is one of rights gained and then lost. In 2020, the country's Constitutional Tribunal ruled that abortions in cases of fetal impairment are unconstitutional—eliminating the grounds for the vast majority of legal abortions performed in the country.\n\nThe ruling sparked the largest protests Poland had seen since the fall of communism in 1989, with hundreds of thousands taking to the streets. But the decision remains in effect. Polish law now allows abortion only in cases of rape, incest, and life-threatening pregnancies—and even then, doctors have been reluctant to perform legal abortions, fearing prosecution. They face up to three years in prison if the government determines they performed an unlawful procedure.\n\nIzabela's death became a rallying cry for protesters who saw it as the direct consequence of these restrictions. Her story illustrates what happens when laws prioritize ideology over women's lives.\n\n### United States: A Country Divided\n\nIn 2022, the U.S. Supreme Court overturned Roe v. Wade, ending the constitutional right to abortion that had been protected for nearly fifty years. The decision put the United States at odds with the global trend toward expanded access.\n\nThe result has been a patchwork of state laws. Some states have enacted near-total bans with limited exceptions; others have moved to enshrine abortion rights in their state constitutions. Women in restrictive states now face the choice of traveling hundreds of miles to access care or carrying pregnancies they don't want to term.\n\nNotably, when abortion has been directly on the ballot in state elections since 2022, voters have chosen to protect reproductive rights every single time—suggesting a disconnect between legislatures and public opinion.\n\n## The Victories: How Women Won\n\nFor every story of restriction, there's a story of women organizing, marching, and winning. These victories didn't happen by accident—they were the result of decades of activism, coalition-building, and refusing to accept the status quo.\n\n### Argentina: The Green Wave\n\nArgentina's path to legalizing abortion in 2020 is a masterclass in grassroots organizing. The movement began after the country's military dictatorship ended in 1983 and grew steadily for decades. In 2018, the \"Marea Verde\" (Green Wave) movement emerged, with millions of women taking to the streets wearing green scarves—a symbol that dated back to mothers protesting state violence during the dictatorship.\n\nThe activists were strategic. They built coalitions with labor unions, LGBTQ+ rights groups, and movements [against gender violence](https://www.workingal.com/articles/the-illusion-of-safety-are-women-safe-in-the-western-world). They emphasized the class dimension of abortion bans with a powerful chant: \"The rich abort. The poor die.\" They worked to engage rural areas and working-class voters, broadening their appeal beyond the capital and professional women.\n\nWomen legislators in the Argentine Congress proposed legalization bills in 2007, 2010, 2012, 2014, and 2018\\. Each failed, but each gained more support than the last. When the 2018 bill was defeated in the Senate, it triggered massive protests—and in 2020, a new bill finally passed. Argentina became the largest country in Latin America to legalize abortion on request.\n\nThe green scarves of Argentina have since been adopted by reproductive rights movements across Latin America. The victory showed the world what sustained, organized activism can achieve.\n\n### Ireland: From Catholic Country to Constitutional Change\n\nIreland's transformation is equally remarkable. For decades, abortion was constitutionally banned—enshrined in the Eighth Amendment since 1983\\. Ireland was considered one of the most Catholic countries in Europe, and change seemed impossible.\n\nIn 2012, everything changed when Savita Halappanavar, a dentist originally from India, died of sepsis after being denied a life-saving abortion at an Irish hospital. Her husband later said a midwife told them they couldn't receive an abortion because Ireland was \"a Catholic country.\" Savita's death ignited a movement.\n\nTens of thousands took to the streets. Activists launched bold campaigns around the reality that Irish women were already having abortions—either by traveling to Britain or by taking abortion pills obtained online. They made clear that the law wasn't preventing abortions; it was just making them harder, more expensive, and more dangerous.\n\nIn 2018, Ireland held a referendum on whether to repeal the Eighth Amendment. The result was decisive: 66.4% voted in favor of repeal. Among young women, 90% voted yes. Working-class communities—the same communities that had voted for marriage equality in 2015—put the referendum over the top.\n\n### Colombia and Mexico: Recent Wins\n\nThe momentum has continued. In 2022, Colombia's Constitutional Court decriminalized abortion during the first 24 weeks of pregnancy—a landmark ruling for Latin America. Mexico has followed a similar path, with its Supreme Court ruling in 2021 that criminalizing abortion is unconstitutional, though implementation varies by state.\n\nThese victories show that change is possible even in countries with strong Catholic traditions and histories of conservative governance. What matters is organizing, persistence, and building broad coalitions.\n\n## Why Reproductive Rights Matter Beyond Abortion\n\nReproductive rights aren't just about abortion. They're about the fundamental question of whether women have autonomy over their own bodies and futures.\n\nResearch consistently shows that laws restricting reproductive choices directly impact women's educational attainment, economic opportunities, and ability to participate in public and political life. When [women can decide if and when to have children](https://www.workingal.com/articles/is-pregnancy-a-career-setback), they can pursue education, build careers, and achieve financial independence. When that choice is taken away, opportunities narrow.\n\nStudies also demonstrate that expanding abortion rights correlates with stronger democratic institutions. In Argentina, the reproductive rights movement strengthened civil society, increased women's political participation, and forged new forms of solidarity between marginalized groups. The fight for one right often builds capacity for fighting for others.\n\nConversely, restricting reproductive freedom often signals broader attacks on democratic participation and human rights. The pattern holds across continents: where women's bodily autonomy is under attack, other freedoms tend to be as well.\n\n\n![the fight for reproductive rights](https://assets.workingal.com/the_fight_for_reproductive_rights_b402cdf51f.webp)\n\n## The Fight Continues\n\nThe global landscape of reproductive rights is neither simple nor static. Progress in one country can inspire movements elsewhere; regression in one place can embolden restrictions in another. This is not a battle that gets won once and then stays won—it requires ongoing vigilance, organizing, and solidarity across borders.\n\nBut there's reason for hope. The trend over the past fifty years has been toward greater freedom, driven by women who refused to accept that their governments had more authority over their bodies than they did. [When women organize, they win](https://www.workingal.com/articles/suffragettes-the-movement-that-changed-the-history-of-women)—not always immediately, not always easily, but persistently.\n\nThe green scarves of Argentina. The \"Repeal\" sweaters of Ireland. The protest signs held aloft in Warsaw. These are symbols of a movement that spans continents and generations—a movement that says women's bodies belong to women, and that this fundamental truth is worth fighting for.\n\nThe fight continues. And so do we.\n\n## An Important Distinction: Abortion Is Not Contraception\n\nWhile advocating for reproductive rights, it's important to address something honestly: abortion is not—and should never be treated as—a form of contraception.\n\nThis isn't a moral judgment. It's a health reality. Every medical procedure carries risks, and abortion—while safe when performed properly—is no exception. Repeated abortions can increase the risk of complications in future pregnancies, including preterm birth and placenta problems. There are also emotional and psychological dimensions that shouldn't be dismissed.\n\nThe goal of reproductive rights advocacy isn't to make abortion common—it's to make it safe, legal, and rare. The \"rare\" part matters. Countries that have successfully reduced abortion rates haven't done so through bans (which don't work); they've done it through comprehensive sex education, affordable access to contraception, and support systems that help women prevent unintended pregnancies in the first place.\n\nWhen women have access to reliable contraception and the knowledge to use it effectively, abortion rates drop dramatically. This is why reproductive rights organizations consistently advocate for the full spectrum of reproductive healthcare—not just abortion access, but contraception, education, prenatal care, and family planning services.\n\nDefending abortion rights doesn't mean celebrating abortion or treating it casually. It means recognizing that when prevention fails—when contraception doesn't work, when circumstances change, when a woman faces an impossible situation—she deserves access to safe medical care rather than being forced into dangerous alternatives. It means trusting women to make [serious decisions](https://www.workingal.com/articles/decision-fatigue) about serious matters, with full information and proper medical support.\n\nThe most effective way to reduce abortion isn't to criminalize it. It's to give women the tools and support to prevent unintended pregnancies—and to build societies where women who do choose to become mothers have the resources they need to do so safely and with dignity.\n\nThat's what a truly comprehensive approach to reproductive health looks like: prevention first, safe options when needed, and respect for women's autonomy throughout.\n\n## Related Reading:\n\n• [Is Microfeminism Enough?](https://www.workingal.com/articles/is-microfeminism-enough)\n\n• [Simone de Beauvoir: The Feminist Who Changed How We Think About Women](https://www.workingal.com/articles/inspirational-women-simon-de-beauvoir)\n\n• [Inspirational Women: The Fascinating Life of Frida Kahlo](https://www.workingal.com/articles/inspirational-women-the-fascinating-life-of-frida-kahlo)\n\n## Sources:\n\n• [Center for Reproductive Rights: The World's Abortion Laws](https://reproductiverights.org/maps/worlds-abortion-laws/)\n\n• [Council on Foreign Relations: Abortion Law Global Comparisons](https://www.cfr.org/article/abortion-law-global-comparisons)\n\n• [Harvard International Review: Abortion Rights in Argentina and Poland](https://hir.harvard.edu/abortion-as-a-human-right-the-fight-for-reproductive-rights-in-argentina-and-poland/)\n\n• [Amnesty International: Argentina Legalization Victory](https://www.amnesty.org/en/latest/press-release/2020/12/argentina-legalization-abortion-historic-victory/)\n\n• [World Health Organization: Abortion Statistics](https://www.who.int/news-room/fact-sheets/detail/abortion)\n\n","global-reproductive-rights","reproductive rights by country, abortion laws worldwide, women's rights movement, reproductive freedom, abortion restrictions global, women fighting for rights","From Poland to Argentina to the United States, women around the world are fighting for reproductive rights. Here's where the battle stands—and how women are winning.","2020-12-29","2020-12-29T17:01:12.851Z","2025-12-13T07:19:47.912Z","2020-12-29T17:01:18.612Z",{"id":395,"documentId":396,"name":397,"alternativeText":398,"caption":398,"focalPoint":62,"width":108,"height":109,"formats":399,"hash":428,"ext":112,"mime":116,"size":429,"url":430,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":431,"updatedAt":431,"publishedAt":431},44,"l85bu9j9g375riw70fza2l5i","abortion-poland-law-d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg","abortion-poland-law",{"large":400,"small":407,"medium":414,"thumbnail":421},{"ext":112,"url":401,"etag":402,"hash":403,"mime":116,"name":404,"path":62,"size":405,"width":119,"height":120,"sizeInBytes":406},"https://assets.workingal.com/large_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg","56bb908188d2156d5046ed56c87b6207","large_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe","large_abortion-poland-law-d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg",101.02,101018,{"ext":112,"url":408,"etag":409,"hash":410,"mime":116,"name":411,"path":62,"size":412,"width":128,"height":129,"sizeInBytes":413},"https://assets.workingal.com/small_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg","74c1b40603eed963a8b769dd2d75a353","small_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe","small_abortion-poland-law-d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg",23.21,23208,{"ext":112,"url":415,"etag":416,"hash":417,"mime":116,"name":418,"path":62,"size":419,"width":137,"height":138,"sizeInBytes":420},"https://assets.workingal.com/medium_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg","1ec5828cd7a833460cab37b3826f4556","medium_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe","medium_abortion-poland-law-d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg",53.62,53620,{"ext":112,"url":422,"etag":423,"hash":424,"mime":116,"name":425,"path":62,"size":426,"width":146,"height":147,"sizeInBytes":427},"https://assets.workingal.com/thumbnail_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg","2d1f18b2384b5e2d89e7cb8a4d39541e","thumbnail_abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe","thumbnail_abortion-poland-law-d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg",7.07,7072,"abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe",281.55,"https://assets.workingal.com/abortion_poland_law_d7ee303f07433239729f918f2864c7f5316f5027e122607dfedce318efcf2ffe.jpg","2026-09-06T10:31:51.201Z",{"id":6,"documentId":7,"name":8,"slug":9,"createdAt":376,"updatedAt":376,"publishedAt":377},{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":434},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":435,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":436},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":438,"documentId":439,"title":440,"content":441,"slug":442,"coffees":58,"seo_title":440,"keywords":443,"seo_desc":444,"bylineDate":390,"bylineTimezone":99,"createdAt":445,"updatedAt":446,"publishedAt":447,"featuredImage":448,"category":486,"author":487,"img":484},54,"nd258r7zi0dmcx40l3j6047n","Inspirational Women: The Fascinating life of Frida Kahlo","Frida Kahlo (Magdalena Carmen Frida Kahlo Calderón) was a **Mexican painter**. She is known not only for her work but also for her stormy life. Her painting style is dominated by bright colors, influenced mainly by the European movements of *Realism, Symbolism, and Surrealism*. We see several self-portraits in her work, smiling depicting her **pain** and her **sexuality**.\n\nShe was born in 1907 in Mexico City. At the age of 6,*she had polio, which left one of her legs paralyzed*. At the age of 18, she had a terrible car accident. She underwent over **thirty surgeries**, fixing her in bed for a long time. Since then, her life has been dominated by pain and sadness for her inability to have children. During her recovery, she took painting lessons, stuck in bed.\n\nAfter her recovery, she joined the *Communist Party of Mexico*. In 1929 she married **Diego Rivera**, a well-known muralist. Their relationship will be quite stormy. Frida changed her personal and artistic style. She began wearing the traditional **Tejana costume**, while her painting showed her particular interest in *Mexican folk art*. \n\nHer relationship with Rivera was quite turbulent based on carnal and spiritual passion. They both had extramarital affairs, which often hurt Frida. *She had sex with both sexes*. They divorced in 1939 but remarried a year later.\n\nThe painter's health is continually deteriorating, which can be seen in her paintings since we see her pain and melancholy. She resorted to alcohol and drugs for relief. She did not hold many exhibitions during her lifetime, nor did she sell many of her works. He died in July 1954.\n\nSo why do we admire her? Of course, because *her personality was a source of inspiration for many social and political*. As a **communist**, she joined and supported the people, so she was considered one of them. **Feminists**, on the other hand, adore her, as she was able to stand out among the male circle of painters. At the same time, *homosexuals believed that she removed the marginalized stigma from her, overcoming stereotypes*. She was a vain, unconventional, and revolutionary figure; she did not want to be like all other women in a highly macho society. The choices in her relationships, the options in her dress, in her painting show exactly her need to be different, but not sophisticated. She even said, *\"I do not paint dreams or nightmares, but my reality.\"* Although she was bedridden and in constant pain, she managed to get out of her prison. Her pain became a work of art. **She wanted to experience everything to the fullest**; nothing stopped her.\n\nWhat I admire about Frida Kahlo is that *she was not afraid to expose herself*. All artists project points of their personality and soul through their work. But she showed through her painting the absolute depth of her soul, her deep pain and sorrow when women could not do it. She was not afraid of social outcry but instead lived as intensely as she could despite her body's limitations. Fight for her truth… **She inspired then and continues to inspire us**.\n\n![frida-kahlo.jpg](https://assets.workingal.com/frida_kahlo_fd23df7e14.jpg)\n\n### Frida Kahlo quotes\n\n- At the end of the day, we can endure much more than we think we can.\n\n- Nothing is worth more than laughter. It is strength to laugh and to abandon oneself, to be light. The tragedy is a ridiculous thing.\n\n- I think that little by little, I'll be able to solve my problems and survive.\n\n- I am my muse. I am the subject I know best—the issue I want to better.","inspirational-women-the-fascinating-life-of-frida-kahlo","life of Frida Kahlo, Frida Kahlo art and legacy, self-portraits of Frida Kahlo, Mexican surrealist painter, inspirational female artists","Beyond the iconic brows: Dive into the fascinating life of Frida Kahlo, an artist who transformed pain into powerful art and became the ultimate icon of female resilience.","2020-12-29T16:13:30.688Z","2025-10-24T01:39:31.427Z","2020-12-29T16:13:37.624Z",{"id":449,"documentId":450,"name":451,"alternativeText":452,"caption":452,"focalPoint":62,"width":108,"height":109,"formats":453,"hash":482,"ext":112,"mime":116,"size":483,"url":484,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":485,"updatedAt":485,"publishedAt":485},43,"zr5bqaeu10d36j6ug5npil0s","frida-kahlo-f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg","frida-kahlo",{"large":454,"small":461,"medium":468,"thumbnail":475},{"ext":112,"url":455,"etag":456,"hash":457,"mime":116,"name":458,"path":62,"size":459,"width":119,"height":120,"sizeInBytes":460},"https://assets.workingal.com/large_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg","c0572856541cad9e9fea37ce95a677e9","large_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee","large_frida-kahlo-f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg",68.77,68765,{"ext":112,"url":462,"etag":463,"hash":464,"mime":116,"name":465,"path":62,"size":466,"width":128,"height":129,"sizeInBytes":467},"https://assets.workingal.com/small_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg","8eb5e6a6d4c5a0ff9fca86dd8ec3cd66","small_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee","small_frida-kahlo-f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg",19.59,19593,{"ext":112,"url":469,"etag":470,"hash":471,"mime":116,"name":472,"path":62,"size":473,"width":137,"height":138,"sizeInBytes":474},"https://assets.workingal.com/medium_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg","9746594412eb1276bb31e7673f8b7da6","medium_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee","medium_frida-kahlo-f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg",40.53,40528,{"ext":112,"url":476,"etag":477,"hash":478,"mime":116,"name":479,"path":62,"size":480,"width":146,"height":147,"sizeInBytes":481},"https://assets.workingal.com/thumbnail_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg","dc8329876b5dada84b8d84559a7f1d05","thumbnail_frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee","thumbnail_frida-kahlo-f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg",6.4,6397,"frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee",149.8,"https://assets.workingal.com/frida_kahlo_f04c8b9487ffd50843b95d537adc54d34be4d2c7f76e77aaa9533753421cbfee.jpg","2026-09-06T10:31:50.188Z",{"id":6,"documentId":7,"name":8,"slug":9,"createdAt":376,"updatedAt":376,"publishedAt":377},{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":488},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":489,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":490},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":492,"documentId":493,"title":494,"content":495,"slug":496,"coffees":58,"seo_title":497,"keywords":498,"seo_desc":499,"bylineDate":500,"bylineTimezone":99,"createdAt":501,"updatedAt":502,"publishedAt":503,"featuredImage":504,"category":542,"author":543,"img":540},38,"k0oyj98hr8ktzlmqyohg1wjz","Why We Make Excuses (And 5 Steps to Actually Stop)",">Psychologists call habitual excuse-making self-handicapping. It is not laziness; it is a subconscious defense mechanism designed to protect your self-esteem from the anxiety and shame of potential failure. By blaming external factors (time, energy, bad timing), your brain preserves your self-image at the cost of long-term growth.\n\nEvery one of us has, at some point, made excuses for not doing something or not changing something. We've all found ourselves in a phase where something was holding us back [from taking action](https://www.workingal.com/articles/how-to-put-ideas-into-action). As someone who doesn't particularly love change, I used to say that classic \"I cannot\" until I discovered that I actually could—and all my previous thoughts were just excuses dressed up as facts.\n\nExcuses always find room to fit into our lives. They especially love our [negative self-talk](https://www.workingal.com/articles/science-of-self-talk). They survive on our procrastination and denial. \"Okay, it doesn't matter, I still have time\" and countless variations keep excuses in the leading role of our lives.\n\nBut what is our position in all this? And why do our brains keep generating these excuses even when we know they're holding us back?\n\n## Why Do We Make Excuses? The Psychology Behind It\n\nPsychologists have a term for this pattern: **self-handicapping**. It's a behavior we engage in that actually hurts our own performance and motivation—but it serves a deeper, often unconscious purpose: protecting ourselves from anxiety and shame.\n\nAccording to research from [Headspace](https://www.headspace.com/articles/why-do-we-make-excuses) and the University of Florida, excuses aim to shift focus from issues that threaten our sense of self to issues that feel less personal. When someone asks why you failed at something, anxiety kicks in. Your subconscious quickly tries to protect your self-image, and before you know it, you've blurted out an excuse that places blame on something external—something that wasn't your fault.\n\nThe more anxious or ashamed we're likely to feel about [potential failure](https://www.workingal.com/articles/the-art-of-failure-how-to-turn-mistakes-into-actual-success), the more likely we are to build barriers that actually prevent us from succeeding. It's a protective mechanism that, ironically, creates the very outcome we're trying to avoid.\n\nResearch shows that self-handicapping is correlated with low self-esteem, perfectionism, and elevated concerns about how others evaluate us. People who are afraid of being seen as \"impostors\" tend to make more excuses. It's not about laziness or lack of character—it's about fear.\n\n## The 5 Most Common Excuses We Make (And What They Really Mean)\n\nLet's look at the most common excuses—ones you've probably used yourself—and examine what's actually happening beneath the surface.\n\n### *\"I don't have the time.\"*\n\nI'm quite sure there's always time. Whatever your schedule looks like, you have time to change something you don't like or do something for yourself. I don't believe that you can't find time for a [walk in the park](https://www.workingal.com/articles/9-ways-to-walk-a-bit-more-every-day) or coffee with friends during your week. Time management is ultimately a matter of priorities. If you say you don't have time, what you're really saying is that it's not a priority—and that's worth examining honestly.\n\n![how to stop excuses](https://assets.workingal.com/how_to_stop_excuses_69732d410a.jpg)\n\nThe real issue often isn't time—it's energy, motivation, or fear of what starting might reveal about us. It's easier to say \"I'm too busy\" than \"I'm scared this won't work out.\"\n\n### *\"I don't have the money.\"*\n\nI could accept this excuse partially, but not completely. What gives us satisfaction isn't always expensive. Sometimes the simple, free things provide the most joy. A walk, an old book from your shelf, time with someone you love—these don't cost anything, but they can change your perspective entirely.\n\nWhen money becomes the excuse for everything, ask yourself: Is this actually about money, or is money a convenient reason to avoid taking action? Many meaningful changes—[learning something new](https://www.workingal.com/articles/why-invest-in-lifelong-learning), improving a relationship, taking better care of your health—require little to no financial investment.\n\n### *\"I'm too tired.\"*\n\nYou are tired—I have no doubt about that. Who isn't? Everyday life is demanding for everyone. We take on many roles and responsibilities. But from my personal experience, I'll say that some of the times I was most exhausted were also when I felt most satisfied with myself. Sometimes pushing yourself a little to do something different actually generates energy rather than depleting it.\n\nThe distinction matters: Are you genuinely depleted and need rest (which is valid and important), or are you using tiredness as a reason to avoid discomfort? Only you can answer that honestly.\n\n### *\"I'm afraid I'm going to fail.\"*\n\nThis is perhaps the most honest excuse—and the one underlying many of the others. Fear of failure immobilizes us and makes us victims of circumstance rather than agents of our own lives.\n\nBut here's the thing about failure: it's the only way to see your mistakes and correct them. The biggest disappointment in life isn't failing—it's never taking the risk. What kind of life would it be without any risk? A little boring, honestly. When you're scared, it often means you're on the right path—the path that leads to growth.\n\n### *\"The right time hasn't come yet.\"*\n\nGood planning helps us organize our goals. But what about the situations you're already in that don't satisfy you? Why stay somewhere—personally or professionally—that makes you unhappy while waiting for the \"perfect\" moment?\n\nThe right time will never be found. Something will always be happening. Life doesn't pause to let you make changes in ideal conditions. You don't have to wait for external circumstances to align perfectly. You're in charge of your life, not your circumstances.\n\n## What's Really Driving Your Excuses\n\nUnderstanding why we make excuses helps us address the root cause rather than just fighting the symptoms. Here are the psychological drivers researchers have identified:\n\n### Protecting self-esteem:   \nExcuses serve as a defense mechanism. When faced with criticism or potential failure, we use excuses to justify our behavior or performance, preserving our sense of self-worth. Research shows that excuses shift causality from sources that threaten our self-image to sources that feel less personal.\n\n### Avoiding responsibility:   \nBy blaming someone or something else, we can avoid facing the consequences of our choices. This feels protective in the moment, but prevents us from learning and growing from our experiences.\n\n### [Lack of confidence](https://www.workingal.com/articles/confidence-gap-women-underestimate-their-abilities):   \nSometimes we make excuses because we genuinely don't believe we're capable of achieving something. The excuse becomes a way to avoid putting ourselves in a position where we might fail—and confirm our deepest fears about ourselves.\n\n### Staying in the comfort zone:   \nStepping outside what's familiar is scary. Excuses provide convenient reasons to avoid taking risks or facing challenges that would require us to grow.\n\n### Habit:   \nFor many people, excuse-making becomes automatic. Neuroscience research shows that [habits](https://www.workingal.com/articles/want-to-be-smarter-these-are-the-9-habits-that-will-boost-your-intelligence) are neural pathways carved deep in the brain's basal ganglia, reinforced by dopamine. The good news? The prefrontal cortex can help us form new habits that override the old ones—though the old patterns don't disappear entirely; they're just tucked away.\n\n## The Hidden Cost of Excuses\n\nHere's something important: while excuses might provide temporary relief or protection, they can ultimately become obstacles to your personal growth and prevent you from achieving your full potential—at work and in life.\n\n[Research from the University of Florida](https://www.academia.edu/18038880/Academic_Dishonesty_and_the_Perceived_Effectiveness_of_Countermeasures_An_Empirical_Survey_of_Cheating_at_a_Major_Public_University) found that excuses that are perceived as deceptive, ineffectual, or self-absorbed damage relationships and credibility. People who constantly make excuses are seen as less trustworthy and less competent—even when their excuses are technically true.\n\nThe internal cost may be even higher. When we use excuses to avoid discomfort, we reinforce the belief that we can't [handle challenges](https://www.workingal.com/articles/what-are-the-biggest-challenges-freelancers-face). Each excuse becomes evidence that we need protection from difficulty. Over time, this erodes confidence and creates a self-fulfilling prophecy where we become less capable precisely because we've been avoiding the experiences that build capability.\n\nExcuses are essentially false narratives we use to persuade ourselves not to do things. When we recognize that, we can stop defining our lives based on stories that aren't true.\n\n## How to Stop Making Excuses: 5 Practical Steps That Work\n\nBreaking the excuse habit requires conscious effort, but it's absolutely possible. Here's how to start:\n\n### Develop Self-Awareness\n\nPay close attention to when and why you make excuses. Is it due to fear of failure? Lack of motivation? The desire to avoid discomfort? Notice when you're making an excuse—it might be subtle, but with practice, you'll start to recognize the familiar justifications as they pop up. Ask yourself: What am I really avoiding here?\n\n### Own Your Choices\n\nInstead of blaming external factors or other people, acknowledge that you're in control of your actions. This shift—from victimhood to empowerment—is fundamental. Stop blaming. It's easy to point fingers, but true growth comes from accepting that you play a role in your situation, even if it's a small one.\n\n### Change Your Internal Language\n\nThe language you use internally matters enormously. Replace phrases like \"I can't\" or \"I don't have time\" with more empowering statements like \"I will make time\" or \"I'll find a way to make this work.\" When you catch yourself thinking negatively, question those thoughts. Are they really true, or are you making assumptions?\n\n### Create Accountability\n\n![how to stop excuses](https://assets.workingal.com/how_to_stop_excuses_5a14770854.jpg)\n\nFind an accountability partner—someone you trust who will call you out when you're making excuses. Or track your own progress with a journal or app. When you're accountable to someone (including yourself), there's less room for excuses to take hold. Be brutally honest about your strengths and weaknesses, your successes and failures.\n\n### Face Your Fears Gradually\n\nExcuses often mask fear—fear of failure, rejection, or even success. Recognize your fears and confront them, but you don't have to conquer them all at once. Start with small, manageable steps that gradually push you outside your comfort zone. Each small win builds evidence that you can handle more than you thought.\n\n### Focus on What You Can Control\n\nMany excuses focus on things outside our control—the economy, other people's behavior, timing. Shift your attention to what you can control: your effort, your attitude, your response to challenges. When you stop waiting for perfect conditions, you free yourself to act in imperfect ones.\n\n## A Note on Self-Compassion\n\nAddressing excuse-making isn't about beating yourself up or striving for impossible perfection. Sometimes what looks like an excuse is actually a legitimate limitation—and that's okay. The goal isn't to eliminate all boundaries or push through every obstacle regardless of cost.\n\nThe goal is honesty. It's knowing the difference between \"I genuinely need rest\" and \"I'm using tiredness to avoid something uncomfortable.\" It's recognizing when you're protecting yourself from growth versus protecting yourself from genuine harm.\n\nResearch actually shows that people who make successful excuses for poor performances often do better the next time they try—because they've preserved their belief in themselves as capable people. Self-compassion and accountability aren't opposites; they work together.\n\n## Taking Back Control\n\nWe all need to think seriously about what's holding us back. Once we recognize that excuses are stories we tell ourselves—not facts about reality—we gain the power to write different stories.\n\nTaking responsibility for your actions and facing challenges directly will be the first great step toward an excuse-free life. Not a perfect life—just an honest one, where you're in the driver's seat instead of letting fear and avoidance steer.\n\nAnd once we realize what we actually want—and stop letting excuses convince us we can't have it—we'll feel freer than we ever imagined.\n\n\n\n","how-to-stop-making-excuses","Why We Make Excuses (And 5 Steps to Actually Stop) | The Working Gal","how to stop making excuses, why do I make excuses, self-sabotage excuses, stop procrastinating excuses, taking responsibility, excuse-making psychology","Ever wondered why your brain defaults to \"I don't have time\"? Here is the psychology of excuse-making, what self-handicapping really means, and how to stop.","2020-12-27","2020-12-27T15:51:57.209Z","2026-09-04T22:47:15.440Z","2020-12-27T15:53:39.741Z",{"id":505,"documentId":506,"name":507,"alternativeText":508,"caption":508,"focalPoint":62,"width":108,"height":109,"formats":509,"hash":538,"ext":112,"mime":116,"size":539,"url":540,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":541,"updatedAt":541,"publishedAt":541},35,"piqfyh25ioqwf0hgn5mx7rew","how to stop making excuses-5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg","how to stop making excuses",{"large":510,"small":517,"medium":524,"thumbnail":531},{"ext":112,"url":511,"etag":512,"hash":513,"mime":116,"name":514,"path":62,"size":515,"width":119,"height":120,"sizeInBytes":516},"https://assets.workingal.com/large_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg","4d61b4cd013448f9e606b751f6e297fb","large_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4","large_how to stop making excuses-5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg",46.4,46396,{"ext":112,"url":518,"etag":519,"hash":520,"mime":116,"name":521,"path":62,"size":522,"width":128,"height":129,"sizeInBytes":523},"https://assets.workingal.com/small_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg","0d317fa7586825f493b9160d53a283a7","small_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4","small_how to stop making excuses-5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg",17.12,17118,{"ext":112,"url":525,"etag":526,"hash":527,"mime":116,"name":528,"path":62,"size":529,"width":137,"height":138,"sizeInBytes":530},"https://assets.workingal.com/medium_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg","7770781851dd33fd27cb6dc4df8c2995","medium_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4","medium_how to stop making excuses-5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg",30.62,30623,{"ext":112,"url":532,"etag":533,"hash":534,"mime":116,"name":535,"path":62,"size":536,"width":146,"height":147,"sizeInBytes":537},"https://assets.workingal.com/thumbnail_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg","ef70787b05a042fea039b09e1f45f73c","thumbnail_how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4","thumbnail_how to stop making excuses-5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg",6.11,6106,"how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4",85.27,"https://assets.workingal.com/how_to_stop_making_excuses_5815621795177803da32ad0bf1acde9c1d1e0ee112bba3aeaf7721b7a364e2d4.jpg","2026-09-06T10:31:42.719Z",{"id":36,"documentId":37,"name":38,"slug":39,"createdAt":154,"updatedAt":154,"publishedAt":155},{"id":11,"documentId":48,"name":49,"slug":50,"instagram":51,"facebook":52,"bio":53,"linkedIn":54,"createdAt":55,"updatedAt":55,"publishedAt":56,"avatar":544},{"id":58,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":62,"width":63,"height":63,"formats":545,"hash":75,"ext":66,"mime":70,"size":76,"url":77,"previewUrl":62,"provider":78,"provider_metadata":62,"createdAt":79,"updatedAt":79,"publishedAt":79},{"thumbnail":546},{"ext":66,"url":67,"etag":68,"hash":69,"mime":70,"name":71,"path":62,"size":72,"width":73,"height":73,"sizeInBytes":74},{"id":548,"documentId":549,"title":550,"content":551,"slug":552,"coffees":26,"seo_title":550,"keywords":553,"seo_desc":554,"bylineDate":500,"bylineTimezone":99,"createdAt":555,"updatedAt":556,"publishedAt":557,"featuredImage":558,"category":596,"author":597,"img":594},36,"v81yq6tta9qklhzre11q2wwg","How to Combine Work and Studies (Without Burning Out)","Working while studying has become the norm rather than the exception. According to research from the [National Center for Education Statistics](https://www.researchgate.net/publication/346616755_Working_Students_in_Higher_Education_Challenges_and_Solutions), nearly 80% of college students work while pursuing their degrees. Among part-time students, that number jumps to over 80%. We're not talking about a small group of overachievers—we're talking about the majority of students juggling jobs alongside their coursework.\n\nThe reasons are familiar: tuition costs, [living expenses](https://www.workingal.com/articles/10-ways-to-save-money-on-home-expenses), the desire for financial independence, the need to support family, or simply wanting to afford a social life. A coffee, a movie, a book, a trip—everything costs money. And for many students, waiting until after graduation isn't an option.\n\nBut let's be honest about what this path involves. There will be days when you can barely drag yourself to class after an exhausting shift. Nights when your friends are out while you're either working or studying. Weekends consumed by catching up on coursework you couldn't get to during the week. It's not easy. Anyone who tells you otherwise hasn't done it.\n\nSo can a working student actually make this work without sacrificing their grades, their health, or their sanity? Yes—but it requires strategy, not just determination.\n\n## The Benefits Nobody Talks About\n\nBefore we get into the how, let's acknowledge something important: working while studying isn't just about survival. [Research consistently shows](https://pdxscholar.library.pdx.edu/cgi/viewcontent.cgi?article=1016&context=honors_fac) that students who work—particularly those who keep their hours reasonable—often develop skills and habits that serve them well beyond graduation.\n\n[Studies show that working students demonstrate strong competencies across multiple areas](https://www.employment-studies.co.uk/news/working-while-studying): 87.5% complete assignments punctually (higher than many non-working students), 87.5% prioritize tasks effectively, and 76.5% manage stress effectively. These aren't just statistics—they reflect real skills that translate directly to career success.\n\nThere's also something powerful about earning your own money. Remember the first time you bought something significant with money you earned yourself? That pride, that sense of independence—it changes how you see yourself. You're not just a student waiting for life to begin. You're already an adult managing real responsibilities.\n\nInterestingly, research shows that students with part-time jobs related to their field of study [often perform better academically](https://www.aaup.org/academe/issues/106-2/recognizing-reality-working-college-students) than both non-working students and those with unrelated jobs. Work becomes an additional source of knowledge and skills, reinforcing what they're learning in class and providing motivation to excel.\n\n## The 20-Hour Rule: What Research Actually Shows\n\nHere's something crucial that doesn't get discussed enough: the number of hours you work matters significantly. Research consistently shows that working more than 20 hours per week is associated with lower grades, reduced retention rates, and slower progress toward degree completion.\n\nThis doesn't mean you can't work more than 20 hours—many students do, out of necessity. But if you have flexibility, aim to stay under that threshold. If you can't, be strategic about which semester you take on heavier work hours (perhaps during lighter course loads) and which semesters you prioritize academics.\n\nThe goal isn't to work as little as possible—it's to find the balance where work enhances rather than undermines your education. For some students, that might be 10 hours per week. For others, it might be closer to 20\\. Pay attention to how different work schedules affect your academic performance and adjust accordingly.\n\n## Time Management Strategies That Actually Work\n\nWhen you're working and studying, time becomes your most valuable resource. You don't have the luxury of wasting it. Here's how to make every hour count.\n\n### Master Your Schedule Before It Masters You\n\n![work-with-studies.jpg](https://assets.workingal.com/work_with_studies_64b7d32451.jpg)\n\nAt the start of each semester, map out everything: class times, work shifts, assignment due dates, exam periods. Look for conflicts before they become crises. If your work schedule is flexible, try to cluster your classes so you have dedicated work days and dedicated school days rather than constantly switching between modes.\n\nUse a planner—physical or digital—religiously. When you write something down, it becomes real. You're more likely to remember it and follow through. Every assignment, every shift, every deadline should have a place where you can see it.\n\n### Use \"Dead Time\" Productively\n\nWorking students often have pockets of time that non-working students waste: commute time, breaks between classes, slow periods at work. These fragments add up. Read course materials during your commute. Review notes during your lunch break. Keep a book or study materials with you at all times so you can use unexpected free moments.\n\nThis doesn't mean you should never rest—it means [being intentional](https://www.workingal.com/articles/intenional-living) about when you rest and when you work. Sometimes that 15-minute break is for scrolling your phone. Sometimes it's for reviewing flashcards. The key is making conscious choices rather than letting time slip away by default.\n\n### Plan for Chaos—Because It Will Come\n\nThere will be weeks when everything collides: multiple exams, a big project deadline, and your manager asking you to cover extra shifts. These weeks are survivable if you've planned for them. Work ahead when you can, so you have buffer room when you can't. Starting assignments the day they're assigned—even just reading through them—gives you flexibility later.\n\nBuild \"emergency study time\" into your schedule. Block out a few hours each week that you protect for catching up or getting ahead. When crisis weeks hit, you'll have that time already reserved.\n\n## Communicating with Employers and Professors\n\nOne of the biggest challenges working students face is navigating the expectations of two different worlds: your employer and your school. Both want your best, and sometimes those demands conflict.\n\n### With Your Employer:\n\nBe upfront about being a student. Most employers who hire students understand this—they've made a conscious choice to employ people with academic commitments. Give them your exam schedule at the beginning of each semester. Communicate schedule conflicts as early as possible, not the day before. Offer solutions when you need to request time off: \"I have exams this week, but I can pick up extra shifts next week to make up for it.\"\n\nIf your employer consistently doesn't respect your academic needs despite clear communication, that's a sign to look for a different job. There are employers who value student workers and will work with your schedule—find them.\n\n### With Your Professors:\n\nYou don't need to announce to every professor that you work—but when [conflicts](https://www.workingal.com/articles/how-to-avoid-conflicts-at-work-1) arise, be honest. Most professors are more understanding than students expect, especially when you approach them proactively rather than at the last minute with excuses. \"I work to support myself through school, and I have a scheduling conflict with the exam. Could we discuss alternatives?\" This works much better than missing the exam and explaining afterward.\n\nThat said, don't use work as a perpetual excuse for poor performance. Professors can tell the difference between a student genuinely struggling to balance responsibilities and one using work as a reason not to prioritize their course. Take responsibility for your academic performance—ask for help early, attend office hours, and show that you're making genuine effort.\n\n## Protecting Your Wellbeing (Because Burnout Is Real)\n\nResearch shows that 65.7% of working students report feeling overwhelmed by their responsibilities. That's not a sign of weakness—it's a natural response to carrying a heavy load. The key is managing that overwhelm before it becomes burnout.\n\n### Don't Sacrifice Sleep—Protect It\n\nYes, there will be nights when you have to stay up late to finish a paper or study for an exam. But chronic [sleep deprivation](https://www.workingal.com/articles/revenge-bedtime-procrastination) makes everything harder: your memory suffers, your concentration deteriorates, your mood crashes. A tired brain learns less efficiently than a rested one. Getting six hours of sleep and studying will often yield better results than getting four hours and studying longer.\n\n### Don't Forget to Actually Have Fun\n\nYou may not be able to go out every night like students without jobs, but make sure you're spending time with friends on your days off. It's a shame to transform your student years into pure routine. There's still energy in you, even when you think you don't have any left. Socializing isn't wasted time—it's what keeps you sane and reminds you why you're working so hard in the first place.\n\n### Lean on Your Support System\n\nDon't withdraw from family and friends when things get hard. They're your support system—let them support you. Share your concerns, your stress, your small victories. Sometimes you need someone to remind you that you're doing something impressive, because when you're in the thick of it, it's easy to forget.\n\nThe pride in their faces when you accomplish something will bring you back when you're struggling. And practical help matters too—a family member who can cook you [dinner during exam week](https://www.workingal.com/articles/10-one-pot-dinners-you-need-for-your-busy-weekdays) or a friend who can quiz you on material makes a real difference.\n\n## When It Gets Really Hard\n\nThere will be moments when you want to give up everything because you feel like you can't do it anymore. You'll question whether you made the right choice. You'll fantasize about quitting your job to \"finally live the student life\" or dropping out to work full-time and escape the constant pressure.\n\nThese feelings are normal. They don't mean you're failing—they mean you're human and you're carrying a lot.\n\nWhen you're in that place, remember a few things:\n\nThink about how strong you'll be when you come out on the other side. How proud you'll feel on graduation day, knowing you did this the hard way. That goal can motivate you through the difficult stretches.\n\nThink about the courage it took to enter the world of independent adults who manage their own lives. That determination is now part of who you are. It doesn't go away when things get hard—it's exactly what gets you through.\n\nDon't feel like you're failing your studies because you can't give 100% every single day. You're doing the best you can under difficult circumstances. You may lose balance sometimes—that happens to everyone. It will be temporary.\n\nIf you weren't working, you might not be studying any harder anyway—trust me on that one. The structure that work provides often makes students more, not less, efficient with their study time.\n\n## Making It Work Long-Term\n\nThe path of the working student is challenging and sometimes exhausting. But it's also a path that builds something valuable: evidence that you can handle difficult things, manage competing demands, and persist when it would be easier to quit.\n\nHaving a job that isn't directly related to your studies doesn't make you less of a student. Waitresses, retail workers, delivery drivers, babysitters—these aren't \"lesser\" jobs for students who couldn't do better. They're the jobs that make education possible for millions of people who don't have the luxury of financial support.\n\nWe live in a society where circumstances aren't always ideal, and responding to those circumstances with determination rather than defeat is its own kind of education. By the time you graduate, you'll have learned more than what was in your textbooks. You'll have learned how to manage time under pressure, how to show up when you're tired, how to prioritize ruthlessly, and how to push through when things get hard.\n\nThose skills? They're exactly what employers are looking for. And they're exactly what will carry you through whatever comes next.\n\nThe road is hard. But at the end of it, you'll feel like a winner—because you will be one.\n\nRelated Reading:\n\n• [How to Manage Your Time Effectively](https://www.workingal.com/articles/how-to-manage-your-time-effectively)\n\n• [Why Invest in Lifelong Learning](https://www.workingal.com/articles/why-invest-in-lifelong-learning)\n\n• [Don't Be Busy, Be Productive](https://www.workingal.com/articles/don-t-be-busy-be-productive)\n\n• [The Gig Economy: Is It Right for You?](https://www.workingal.com/articles/the-gig-economy-is-it-right-for-you)\n\n• [How to Set and Preserve Boundaries](https://www.workingal.com/articles/how-to-set-and-preserve-boundaries)\n\n\n\n \n\n ","how-to-combine-work-and-studies","working while studying, how to balance work and school, working student tips, part-time job and college, student work life balance, study and work schedule","Balancing work and studies is hard—but possible. 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