A workday is like a long-haul flight: if it starts too late, the landing will go wrong; if it lasts too long, the crew suffers. This principle also applies in organizations: excessive working hours and lack of direction create turbulence that disrupts health and performance. Those who want to live high performance sustainably need a culture that protects energy – instead of burning it through addictive influences.

Addictive influences in the work context arise when stressors such as chronic overtime, short recovery windows, and lack of awareness about risks converge. Excessive working hours are more than just a time issue: they shift biological rhythms, intensify stress, and increase the likelihood of compensatory consumptionthe tendency to temporarily dull stress with alcohol or other substances. A healthy work culture minimizes these triggers, strengthens self-efficacythe belief in one's ability to actively influence stressors, and creates structures that promote recovery, clarity, and social security. Importantly: prevention is not a moral appeal but organizational design – shift schedules, leadership climate, communicative norms, and access to support services shape behavior more strongly than individual willpower.

Longer workweeks are measurably associated with risky alcohol consumption. In a nationally representative cohort, the risk of risky drinking rose significantly from 55 working hours per week, with a dose-response relationship over the years: those who regularly worked over 40 hours for at least three years had more than twice the likelihood of engaging in risky consumption compared to counterparts ^[1]. A large meta-analysis found that even 41–48 hours increased the average amount of alcohol consumed per week; however, the evidence for actual "risky drinking" remained unclear – an important signal: consumption often increases gradually before clinical thresholds are exceeded ^[2]. Current longitudinal data from Australia further shows that working more than full-time, shift work, and the desire to work more hours are more likely to lead to high-risk drinking patterns – especially among younger employees. Smoking also significantly increases the risk, indicating comorbid behavior patterns ^[3]. Additionally, a lack of education in the workplace reduces the likelihood that affected individuals will seek help, and prevention remains fragmented ^[4].

A large South Korean panel cohort (11,226 employees, repeated measurements) used a validated screening tool for risky alcohol consumption and found: The probability of risky drinking significantly increases from 55 hours per week. The longer the cumulative exposure to long working hours, the higher the risk – a clear dose-time signal supporting policy and corporate working time limits ^[1]. Additionally, a systematic WHO/ILO meta-analysis examined cohorts from several regions. The main finding: Longer working hours increase the amount of alcohol consumed per week. Evidence for the threshold of "risky drinking" remained mixed, but the increase in absolute amount is crucial for prevention, as it may precede clinical escalation ^[2]. A recent analysis of 23 waves of a national longitudinal study in Australia differentiated between weekly high-risk drinking and single occasions. Overtime and shift work increased the odds of risky patterns; however, demographic and health factors (age, gender, smoking) accounted for an even larger share of the variance. This directs prevention away from the individual characteristic "working hours" towards combinatory strategies: work hour design plus target group-specific interventions ^[3]. Finally, a systematic review of workplace addiction prevention programs shows that universal health promotion, short targeted interventions, and screening strategies are promising but face barriers such as low e-health engagement rates and male reluctance to seek help. The success factor is tailored implementation and the protection of confidentiality ^[4].

- Set a personal cap: Plan weeks with 35–45 working hours as standard and mark periods exceeding 50 hours as exceptions with a clear endpoint definition. Studies show that the risk of risky consumption measurably increases from 55 hours ^[1].
- Incorporate “alcohol-free valves”: Replace after-work unwinding with a 20-minute recovery slot (e.g., brisk walk, short strength circuit, breath routine 4-7-8). Reducing stress peaks lowers compensatory drinking ^[2].
- Micro-recovery in shifts: For shift work, incorporate at least every 90 minutes 3–5 minutes of light, movement, or breath work. Less exhaustion, less urge to consume – consistent with findings on shift and overtime work and high-risk drinking ^[3].
- Reverse “first drink, then think”: Agree on a 24-hour rule in the team for decision celebrations (celebrate goals sober first). Norms influence consumption; education and cultural rules are demonstrably preventive ^[4].
- Red flag check: Once a week, conduct an AUDIT-C self-test (3 questions, 1 minute). Early detection allows short, effective interventions at the workplace ^[4].
- Replace rather than prohibit: Make low-alcohol options the norm for after-work events (non-alcoholic cocktails, protein snacks, early start time 5:00–7:00 PM). This reduces consumption volume without losing social ties ^[2].
- Decouple combined risks: If you smoke, prioritize smoking cessation support (nicotine replacement, coaching). Smoking is strongly linked to high-risk drinking; addressing both risks reduces them simultaneously ^[3].
- Seek help confidentially: Utilize anonymous offerings (e-health programs, external counseling). Low barriers and data protection increase participation and lower obstacles, especially for men ^[4].

Performance requires boundaries. Those who consciously manage working hours, recovery, and culture decrease silent risky consumption before it becomes visible. Start this week with a clear hour limit and a fixed recovery ritual – small changes in structure, significant impact.