How to Know if You’re Doing Too Much: Recognizing Overfunctioning and Avoiding Burnout

We live in a culture that prioritizes productivity over self-care. Therefore, it is easy to exaggerate, without even realizing it. This can lead to overfunctioning, when you take on responsibilities and tasks that (1) are not necessarily yours to complete or take on, and (2) are beyond your time and energy capacity.

Recognizing when you’re doing too much is essential to preserving your mental well-being, physical health, and overall happiness.

What exactly is overfunctioning?

Overfunctioning is a common, but often overlooked, stress response in which we intervene to manage, control, or take responsibility for things that may not really be ours. When faced with challenges, overfunctioning people often feel compelled to “do more” as a way to cope. You might take on more responsibilities at work, constantly offer help to others, or spread yourself too thin in your personal life as a way to keep everything running smoothly. Over time, this pattern not only leads to burnout, but can also damage relationships by allowing others to function poorly or become overly dependent.

Red Flags of Overfunction

1. You are never tired. Constant feeling of exhaustion (apart from any physical health problems) even after a full night’s sleep or a day off.
2. You feel overwhelmed by small tasks. If you find it difficult to concentrate, get frustrated easily, or feel mentally or physically cluttered, you may be spreading yourself too thin.
3. You want to feel in control of the situation or avoid disappointment. This mentality prevents you from trusting others to help you or take charge, so you end up doing everything yourself.
4. When you are the one constantly doing more, you may begin to feel resentful or frustrated with others; You may feel like you don’t contribute equally. This can strain relationships and create an unhealthy dynamic where others are overly dependent on you.

How to prevent overrunning

1. Boundaries: Start by identifying your needs and reflecting on your capacity for time and energy. Boundaries can feel like saying no to an extra project at work or limiting your availability.
2. Release perfectionism – take a more flexible approach to success. Recognize that perfection is neither realistic nor necessary, and that “good enough” often gets the job done just as well.
3. Rest actively: Get into the habit of taking regular breaks throughout the day and set aside time each week for activities that truly relax and rejuvenate you.
4. Delegate consciously: Start small by asking for help with smaller tasks and gradually build your comfort with delegating larger responsibilities.
5. Improve self-awareness: Reflect on why you started taking on so much in the first place. Are you driven by fear of failure or a desire to prove yourself? Are you worried about disappointing others or what other people might think of you? Understanding your motivations can help you redefine your approach to productivity, releasing unnecessary pressures.

Overfunctioning is a one-way street to burnout

You may feel like you have more control, are highly competent, or are a valued member of your team or family if you are constantly responsible for getting things done. However, if you don’t catch these signs in time, overfunctioning can lead to burnout.

If you recognize yourself in these patterns, perhaps it’s time to step back and reevaluate. Learning to recognize when you’re doing too much and taking steps to manage your workload and expectations can be transformative. Remember: you don’t need to do everything to be valuable.