This morning, during my meditation session (which was supposed to be peaceful but ended up with me overthinking—classic 🙃), I stumbled upon a concept that hit hard: Effort-Reward Imbalance (ERI).
It’s that frustrating feeling when you’re putting in all the work, the energy, the late nights, the emotional labor… and yet, the rewards don’t quite match up. Sound familiar? You’re not alone.
What Is Effort-Reward Imbalance? 🤔
Effort-Reward Imbalance (ERI) is a theory developed by sociologist Johannes Siegrist, which explains the stress and emotional toll that happens when what we give (effort) far outweighs what we get back (reward).
This imbalance can show up in different areas of life:
💼 Workplace – You’re staying late, hitting deadlines, and going the extra mile… but no recognition, no raise, not even a decent "thank you."
❤️ Relationships – You’re the one always making plans, checking in, and putting in effort, while the other person is just there.
🏋️ Personal Growth– You’re putting in time at the gym, working on yourself, and yet, the progress feels painfully slow.
The Science Behind ERI 🔬
Research shows that chronic Effort-Reward Imbalance can lead to burnout, anxiety, and even physical health issues. In fact, a 2016 study published in Psychosomatic Medicine found that ERI at work significantly increases the risk of cardiovascular disease.
Why? Because when we continuously push ourselves without fair compensation (whether financial, emotional, or social), our stress hormones go into overdrive. Over time, this leads to exhaustion—mentally and physically.
Why Do We Put Up with It? 🤷
If ERI is so bad for us, why do we tolerate it? A few reasons:
🔄 Society’s "Hustle Culture" – We’ve been conditioned to believe that working harder is the solution to everything.
💭 Hope & Optimism – We tell ourselves, Maybe if I just give a little more, things will change.
😕 Fear of Disappointing Others – We don’t want to seem lazy, ungrateful, or difficult, so we keep pushing.
How to Break the Cycle 💡
If this is striking a nerve, here are some ways to rebalance effort and reward in your life:
✅ Recognize the Imbalance – Ask yourself: Am I consistently giving more than I’m receiving? If the answer is yes, something needs to shift.
✅ Set Boundaries – Stop overextending yourself for people or situations that don’t reciprocate. No is a full sentence.
✅ Redefine "Reward" – Sometimes, rewards don’t come from external validation. What small joys or internal wins can you celebrate?
✅ Speak Up – If it’s work-related, have that conversation. Advocate for fair pay, recognition, or workload balance.
✅ Know When to Walk Away – If a situation is chronically draining, it might be time to step back and reassess.
Conclusion: You Deserve a Fair Exchange
Life isn’t meant to be a constant uphill climb with no payoff. If you’re feeling the weight of Effort-Reward Imbalance, take it as a sign to pause, reflect, and rebalance. You deserve to be appreciated, compensated, and valued for what you bring to the table.
Thank you so much for taking the time to read this post! If you found it helpful, I’d be incredibly grateful if you’d consider sharing it with others—it’s a small gesture that means a lot. Thank you for being here!
With gratitude,
Lavinia
Therapist & Life Coach
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