How the Grindset Mentality Impacts Well-Being and How to Overcome It (Written by: Jordan Chong)

People define success in different ways—some value personal fulfillment, while others prioritize family or community impact. Regardless of the form it takes, the desire to achieve success is a powerful motivator. In an age where social media constantly highlights seemingly perfected lifestyles, this perception is only intensifying. Young people, in particular, are striving to attain this version of success, driven by portrayals of luxury, idealized relationships, and aspirational body images. As a result, a growing number have adopted what is known as the “grindset” mentality—a mindset that glorifies relentless hustle, in which individuals work endlessly and tirelessly to pursue their goals. While striving for success may seem like a healthy and admirable ambition, this mentality promotes the belief that working nonstop is the only true path to success, regardless of the cost. This can lead to unhealthy consequences, as people may go to extremes, sacrificing their health and relationships in an effort to achieve the results they so desperately crave.

The Physical Costs of Constant Hustle

When people devote extremely long hours to work, it can have serious consequences for their physical health. Individuals who embrace the grindset often push their minds and bodies to the limit with little rest, increasing their vulnerability to burnout—a major concern among those who overwork themselves (Gabriel & Aguinis, 2021). Burnout is not only a psychological condition; it has also been associated with significant physical health problems such as heart disease, chronic stress symptoms, and a range of other medical issues (Gabriel & Aguinis, 2021). One contributing factor to burnout is short sleep duration, which is especially common among individuals with demanding schedules. Research has found a strong association between insufficient sleep (less than 7 hours) and a higher risk of burnout, particularly among those who work long hours in high-stress environments, such as healthcare professionals (Saintila et al., 2024). Sleep deprivation not only affects physical health but also impairs cognitive functioning and decision-making abilities, and it increases the risk of everyday errors. Over time, the combination of physical exhaustion, chronic stress, and inadequate rest can significantly compromise one’s well-being, highlighting the serious health risks tied to the relentless pursuit of productivity.

The Mental and Social Costs of the Grindset

In addition to its negative physical effects, the hustle culture associated with the grindset mentality can also contribute to declining mental health. People who are obsessed with work often isolate themselves, becoming hyper-focused on achieving their goals and do not prioritize time with friends and family. This can cause their social circle to gradually shrink, as stress may lead them to treat loved ones differently—pushing away those who care about them and deepening their isolation. Research also supports that increased burnout correlates with higher levels of social isolation (Leep Hunderfund et al., 2022), highlighting the importance of a strong social support system for maintaining mental well-being, especially among those who work long hours (Wood et al., 2022). However, this brings up another concern tied to the grindset: the prevalence of a “do it all myself” mindset. Individuals with this mentality often avoid seeking support—not just for their work, but also for their mental health. Many hold stigmatized beliefs that therapy or asking for help is a sign of weakness and feel that success only counts if achieved independently (Henderson et al., 2013). Unfortunately, this belief only worsens their suffering, as they accumulate bottled up stress. Another damaging feature of the grindset is its emphasis on results-based happiness. Those with this mindset believe the grind should continue until a specific goal is reached and that satisfaction is only valid once every objective is accomplished. This outlook is unhealthy, as it not only invalidates small but meaningful progress, but also keeps happiness out of reach. Since many goals take a long time to achieve, individuals are often left in a prolonged state of stress and dissatisfaction, even if they are steadily improving and making progress toward their goals.

Shifting from Grind to Growth

Although the grindset mentality promotes an unhealthy level of overwork and hyper-focus, the drive to work hard and achieve success remains valuable. This is why it is important to remember that when working hard, one must always learn strategies to help prevent burnout and support a balanced lifestyle. One key step is adopting a holistic view of success—one that values overall well-being in addition to measurable outcomes. It is also important to move away from a results-based definition of happiness. Success does not always have to be monumental to be meaningful. Recognizing and celebrating small victories helps maintain motivation and supports long-term growth. Having a full night's rest has also been shown to be extremely beneficial, as research states that adequate, high-quality sleep is one of the most critical factors in preventing and recovering from burnout (Saintila et al., 2024). Developing strong time management skills can also help individuals optimize their productivity by balancing periods of focused work with adequate rest. Establishing clear boundaries between work and personal life allows individuals to remain productive while also maintaining meaningful relationships and enjoying personal time. Mental health professionals also often recommend cultivating strong social support networks to reduce burnout risk (Gabriel & Aguinis, 2021). Additionally, studies show that engaging in leisure activities is highly effective for burnout prevention (Duncan & Pond, 2024). These activities not only provide relaxation and enjoyment, but also offer opportunities to strengthen personal identity and well-being outside of work. By redefining success to include rest, relationships, and personal growth, individuals can maintain their ambition while protecting their mental and physical well-being—ultimately leading to a more sustainable and fulfilling path to achievement.

References

Duncan, S., & Pond, R. (2024). Effective burnout prevention strategies for counsellors and other therapists: a systematic review and meta-synthesis of qualitative studies. Counselling Psychology Quarterly, 1–30.
https://doi.org/10.1080/09515070.2024.2394767

Gabriel, K., & Aguinis, H. (2021). How to prevent and combat employee burnout and create healthier workplaces during crises and beyond. Business Horizons, 65(2), 183–192.
https://doi.org/10.1016/j.bushor.2021.02.037

Henderson, C., Evans-Lacko, S., & Thornicroft, G. (2013). Mental Illness Stigma, Help Seeking, and Public Health Programs. American Journal of Public Health, 103(5).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698814/

Jacksaint Saintila, Soriano-Moreno, A. N., Cristian Ramos-Vera, Oblitas-Guerrero, S. M., & Calizaya-Milla, Y. E. (2024). Association between sleep duration and burnout in healthcare professionals: a cross-sectional survey. Frontiers in Public Health, 11.
https://doi.org/10.3389/fpubh.2023.1268164

Leep Hunderfund, A. N., West, C. P., Rackley, S. J., Dozois, E. J., Moeschler, S. M., Stelling, B. E. V., Winters, R. C., Satele, D. V., & Dyrbye, L. N. (2022). Social Support, Social Isolation, and Burnout: Cross-Sectional Study of U.S. Residents Exploring Associations With Individual, Interpersonal, Program, and Work-Related Factors. Academic Medicine, Publish Ahead of Print.
https://doi.org/10.1097/acm.0000000000004709

Wood, R. E., Brown, R. E., & Kinser, P. A. (2022). The connection between loneliness and burnout in nurses: An integrative review. Applied Nursing Research, 66, 151609.
https://doi.org/10.1016/j.apnr.2022.151609