Hustle culture: Why “grinding 24/7” is quietly wrecking men’s health

Hustle culture, the “grindset”, and the rat race are just some of the terms that say you’re misplacing your time and energy. If you want to succeed in life, why are you not joining the hustle? Or so say the social media gurus and life coaches. 

Sound familiar?

Over in Oz, hustle culture is alive and well, with a record number of Aussies working two or more jobs or side hustles to get ahead [1]. Despite the initial gains, though, you might be surprised that the performance benefits aren’t what you think they are.

So, what’s hustle culture really doing to you, and how can you reject hustle culture and step back to become the best version of yourself?

What is hustle culture?

You’ve probably heard of the culture of “rise-and-grind” if you want to make your dreams come true. At its core, hustle culture is essentially a romanticised view of hyper-productivity and the pursuit of relentless, endless work.

It’s characterised by a 24/7 grind of long hours and personal sacrifice, with the view that this is the only path to success. If working an 80-hour week is a badge of honour to you, this is what hustle culture looks like.

According to the OECD Better Life Index, about 13% of Aussies work “very long hours” in paid work, which is above the OECD average [2]. That means an incredible number of men are working at the expense of their sleep, health, and work-life balance.

And that’s creating stressed and burnt-out employees and company leaders. Despite our moniker as “The Lucky Country”, we’re also a stressed country, with 59% of Australians reporting at least one stressor over the past year [3].

Where did hustle culture come from? 

You might think that hustle culture ideology is a social media trend that’s popped up in the past 20 years, but its roots are much older. Its origins date back to the 18th century, in the form of the traditional Protestant work ethic.

Being overworked has gradually become a lifestyle, with LinkedIn and Instagram heavily romanticising burnout and turning never-ending schedules into a personality trait.

Why does hustle culture appeal to men?

Financial and social success have been gamified as part of a meritocratic game. Grit, discipline, and self-improvement have been intricately linked to one’s self-worth [4]. Traditional provider pressures mean that hustle culture naturally appeals to men even today. 

Many men are socialised to feel as if they must shoulder the financial burden of the family unit. It’s also worth mentioning that these feelings have always existed, but social media has amplified and promoted hustle culture to another level as part of an entrepreneurial boom. Moreover, most of the social media posts you come across are specifically tailored towards a male audience hungry for personal growth.

Is hustle culture toxic?

Hustle culture is widely viewed to be toxic. The culture links self-worth to professional output through nonstop work. It’s a mindset that simply ignores any form of self-control and boundaries.

Unsurprisingly, it’s a breeding ground for physical and mental health issues. The latter is especially prominent, with 42.9% of adults reporting a mental disorder, and about half experiencing one lasting at least a year [5]. That’s why it’s essential to seek mental health support through a qualified professional if you believe your mindset is being adversely affected by your work-life balance.

In short, it’s a toxic culture because:

• It’s a trigger for severe physical exhaustion and burnout. Approximately 34% of Aussies reported that they’re battling burnout [6]
• Toxic productivity builds a guilt narrative around any form of leisure time
• People become lost in the grind, sacrificing everything else
• Overall life satisfaction usually declines

According to Deakin University, despite all the effort, most hustles within the gig economy fail to be lucrative, with median weekly earnings of just $200 [7].

How hustle culture affects men’s health

Hustle culture impacts men’s health physically, mentally, emotionally, and socially. Moreover, research tells us that the chronic stress hustle culture thrives on is chemically changing men, with significant drops in testosterone levels [8].

Additionally, there’s also a darker side to long working hours, with the World Health Organization (WHO) highlighting issues like heart health [9]. With that in mind, here’s a breakdown of how hustle culture impacts your health in different ways.

Burnout and chronic stress

Pushing past your limits consistently can result in a higher risk of chronic stress and burnout. Feeling mentally and emotionally drained is bad enough, but it also chemically alters the body.

One study found that chronic stress can increase cortisol levels and drop testosterone levels, effectively risking a downward spiral where people push even harder to compensate [10]. The University of Melbourne found that about a third of Aussies are under chronic time stress alone [11].

Sleep and physical health

Under hustle culture rules, rest is for the weak. It promotes the idea that sleep is optional in the pursuit of more hours, meaning your body never really gets the chance to recover from the rigours of work.

The impact of sleep deprivation includes a risk across all fronts, including changes in blood pressure, weakened immune function, and cardiovascular issues [12]. Worryingly, nearly a third of Aussies get less than seven hours of sleep a night, with younger generations being the biggest problem cohort [13].

Mental health and identity

Have you ever been told to “man up” as part of toxic masculinity?

It’s another aspect of hustle culture that dictates your value based exclusively on your professional output and the accompanying financial success.

Whenever your success stalls, it can be a trigger for mental health issues. Furthermore, this burnout culture can quickly become a cave for men to bury their mental and emotional struggles in.

Relationships and isolation

Men who become immersed in this culture also find themselves prioritising work over the people around them. All human relationships become secondary, with less time being spent with family, friends, and intimate partners.

It’s also not uncommon to see those who are overworked left with little to no emotional bandwidth for others. Such feelings can increase loneliness and emotional disconnection.

Lack of self-care, well-being, and free time

A sole focus on work means that there’s no time left for everything else in life, including family and friends. Spending every waking moment in front of a glowing laptop screen with a phone buzzing in the background means any form of self-care goes out the window.

Part of being a happy, healthy human also means allowing yourself time to be you, whether that’s through hobbies, exercise, or simply relaxing. In short, hustle culture creates a lack of balance that can quietly wreck your health.

How to step back from hustle culture without losing your edge

Moving away from hustle culture naturally leads to fear about losing your edge. It doesn’t have to mean downgrading your ambitions or accepting less, though. In many ways, reclaiming your time and building a more supportive work environment can actually make you stronger and more productive in your body and mind.

Here are some tips for rebalancing your day and achieving a better work-life balance:

• Reschedule Your Day – Optimise your productivity by identifying your peak performance hours. Whether you’re a dawn raider or a night owl, place your most demanding, high-stakes work during these periods for the biggest impact.
• Set Specific Limits – Establish some hard lines for when you will stop working. Outside of these periods, set specific times for other aspects of your life, including time for your personal life.
• Learn How to Disconnect Strategically – Stepping away from work is meaningless if you’re still thinking about work. Build an end-of-day shutdown ritual, such as tidying your workspace, taking a short walk, or writing down the following day’s priorities.
• Automate/Delegate – Ask yourself what actually moves the needle. Focus your efforts on these areas. Elsewhere, you can protect your edge by outsourcing repetitive, time-consuming tasks and leveraging productivity tools to automate your workflows.
• Redefine Personal Success – Have an honest conversation about what provides genuine value to you. The problem with so many is that value is defined by hours logged, rather than actual returns. Integrate qualitative metrics into your life, not just the quantitative.

Changing your mindset and reorganising how you approach life is easier said than done, though. That’s why it might be worth seeking professional help for the issues that are playing on your mind.

Whether it’s physical, mental, or emotional health, it’s important to seek help when you need it. Approaching your doctor to talk about it can unlock an array of opportunities, including clinician-led solutions such as mental health counselling, Pilot’s Weight Reset for physical health, or even sexual health treatment.

When to speak to a professional about toxic hustle culture and work-life balance

The general rule of thumb is that if you’re concerned that hustle culture is consistently impacting your physical or mental well-being, it’s time to act. If your own efforts for setting boundaries haven’t worked or there’s significant strain on your personal relationships, speaking to a medical professional could help.

Talking to your GP could point you toward pathways that address the issues most important to you. It could be clinician-supported options such as Pilot’s ED treatment, therapy sessions, or new mindfulness techniques. Whatever it is, contact your GP to begin escaping toxic hustle culture today.

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