‘You can’t get your best output by overextending yourself’: Suniel Shetty on why 12-18 hour workdays don’t work for him; expert on how they affect productivity

Shetty also highlighted the often-overlooked role of breaks, recovery, and physical well-being in sustaining long careers. Speaking about the importance of rest and fitness, he shared, “I was an action hero. If I don’t get my break or my lunch, I become the most irritable person. I need that break because that’s what recharges me. So, if you want the best output, you give me my breaks. I honestly believe you can’t achieve anything in life by overextending yourself or constantly pushing your limits.” 

He further added, “For me, fitness is my life. I am who I am at 65 only because of that fitness. If you take away the gym from me, you take away my life. What’s important for me is something I need to realise, and the people who expect me to work need to realise it too.” 

But how do excessively long work hours affect productivity, decision-making, and emotional regulation?

Gurleen Baruah, organisational psychologist at That Culture Thing, tells indianexpress.com, “Very long work hours slowly exhaust the system. The brain doesn’t get time to reset, so focus drops and mistakes increase. Decision-making becomes rushed or rigid because the mind is tired, not sharp.” 

Emotionally too, people become more irritable, numb, or reactive because there’s no space to process stress. Over time, Baruah mentions that this can affect relationships at work and at home. What starts as “working more to get things done” often becomes counter-productive. Burnout, poor judgement, and emotional fatigue follow, and performance actually goes down, not up. 

Suniel Shetty also highlighted the often-overlooked role of breaks, recovery, and physical well-being in sustaining long careers. (Source: Instagram/Suniel Shetty)

Why regular breaks, meal timings, and rest are essential 

“Because humans are not machines,” stresses Baruah, adding that even machines need charging. Breaks are not about scrolling on your phone though, they are about real rest. Eating on time, stepping away, talking to a loved one, being in nature, or even doing nothing helps the nervous system reset. 

“When the system is rested, attention improves, thinking becomes clearer, and work feels lighter. Without breaks, the body stays in survival mode. Rest refreshes the brain, which is what actually improves productivity and creativity,” states Baruah. 

Setting healthier boundaries around work hours without guilt

It starts with accepting that overwork cannot be the default. Baruah states, “Work hours need to be clear and realistic, not flexible only on paper. From the individual side, boundaries work when people communicate openly – what they can manage and where they need limits.”

“From the workplace side, leaders set the tone. When rest and downtime are respected, employees don’t feel guilty for logging off. A healthy culture is one where people can work well, rest properly, and still feel valued, not pressured to constantly prove themselves,” concludes Baruah.