Work never stops? 5 signs you’re in crunch mode
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You’re running on caffeine and cortisol, checking emails at midnight, and your gym routine is a distant memory. The pressure never stops. You tell yourself this intense period will end soon, but deep down you know; this is just how you operate now. Your default state is survival mode and it’s starting to show.
Crunch mode is when work takes over everything else, turning high-pressure sprints into a never-ending marathon. It starts as a temporary push but becomes a way of life. Long hours, constant urgency, and no real off switch. Instead of fueling productivity, it drains focus, leaving you in a cycle of exhaustion and diminishing returns.
Graham Allcott, productivity expert and best-selling author of ‘Productivity Ninja’, shared five warning signs of permanent crunch mode in a LinkedIn post. Here’s how to spot them and make a change.
The hidden cost of constant (self-inflicted) pressure
Most business owners wear busyness like a badge of honor. They brag about 80-hour weeks and surviving on minimal sleep. But this approach has a price. It shows up in missed workouts, strained relationships, and decisions made from exhaustion rather than strategy.
No one does their best work in fight or flight. While pressure can sharpen focus, living there permanently dulls your edge.
5 signs you’re trapped in the grind: stop running on cortisol
“Weekend? What weekend?”
“When was the last time you had two full days away from work?” asks Allcott. If you can’t remember, that’s a problem. Your brain needs time to reset and recover. Working seven days straight isn’t sustainable, no matter what the hustle bros say.
“Quick email check turns into hours”
You promise yourself just five minutes to check urgent messages. Three hours later, you’re still glued to your screen. Allcott points out this pattern shows you’ve lost control of your boundaries. Have you caught yourself doing this recently?
“Work thoughts keep me up at night”
Your head hits the pillow but your mind races with tasks and deadlines. Allcott notes this mental chatter signals you’re stuck in response mode rather than strategic thinking. Perhaps you wake up in the early hours with things you missed in the day. All are signs that you’re not getting enough downtime in your waking hours.
“I’m running on caffeine and stress”
Coffee to start, energy drinks to power through, wine to wind down. Allcott warns this chemical cocktail masks exhaustion but doesn’t solve it. Your body knows the difference between artificial energy and real recovery. Alcohol is never the answer. Use caffeine as a boost, not a crutch.
“Small breaks feel like a luxury”
Taking lunch away from your desk feels indulgent. A morning workout seems impossible. Allcott emphasizes when basic self-care feels extravagant, you’ve normalized an unsustainable pace. Make health and wellbeing non-negotiable, not optional.
Break free from the cycle of crunch mode
When your calendar has zero white space and your brain never switches off, change can’t wait. Stop trying to power through. Your work style needs a complete reset.
Start with your sleep. Pick a time to shut down your laptop and stick to it. Stay offline until morning. Watch what happens when you show up fresh instead of frazzled. The emails will still be there tomorrow, but your energy and focus will thank you.
Book your gym sessions like client calls: zero negotiation. Moving your body beats caffeine for sustained energy. Stop acting like health is optional and make it your standard.
Put your work hours in your email signature and remove addictive apps from your phone if that’s what it takes. Your business won’t collapse because you’re unavailable after 6pm, but your relationships might if you stay glued to Slack.
Create your boundaries and stick to them. Train your clients to respect your time by charging more and delivering defined outcomes. Your calendar is yours to control. Recognise when crunch mode hits and create a sustainable work and recovery schedule now. Sprint when needed then rest without guilt. Demand better for yourself.