We’re a few weeks into the second half of 2024 and perhaps you’re already sighing under the weight of your resolve to make the most of this year. Or groaning about how there aren’t enough hours in the day for you to accomplish all the tasks and activities on your to-do list. Or falling behind in your goal-setting plans despite working tirelessly towards them. Or obsessing over how to be the best version of yourself, often at the expense of your physical and mental health.
You’re probably convinced that you cannot do anything just for the sake of doing it, like partying on a Friday night, catching up with your friends on a long Facetime, reading a book, or going for a walk. Instead, all of your actions have to be geared toward a larger achievement, goal, or purpose. I mean, how else would you gain academic validation? How else would you measure up to societal markers of success? How else will you measure up to the standards you, your family, and friends have for you?
Congratulations girl, you may be a victim of toxic productivity.
What is Toxic Productivity?
Toxic productivity is a state of mind where one has an uncontrollable need to be productive at all times and in all areas of life, with zero room for breaks and rest. It happens when you push yourself to unhealthy extremes to accomplish more, often at the expense of your physical and mental health.
Toxic productivity takes the joy out of everyday activities and leads you to push yourself too hard for too long. In the long run, this can lead to burnout, depression, and other physical and mental health consequences.
In the era of capitalism, ‘Girl Boss’ and ‘Strong Independent Woman’, it is easy to be a victim of toxic productivity. Thankfully, you’re not alone, and things can get better.
Do I Have Toxic Productivity?
We suggest asking yourself these questions to help gauge whether your approach to productivity is healthy, or, pointing towards the toxic territory.
1. Am I Prioritizing Self-Care?
Assess whether you allocate regular time for self-care and relaxation and if you deprioritize or neglect your physical and mental well-being in pursuit of your goals.
Neglecting your self-care may take numerous forms. For instance, are you putting off booking a healthcare appointment because you feel you have so much on your plate right now? If you really think about it, what’s more important than your health and well-being? If you fall ill today, or even worse, die, your seat at work will be filled before your body even gets cold. This is a reminder to take regular breaks or your body might force you to take that break.
2. Do I Feel Guilty for Resting?
Someone suffering from toxic productivity often has unrealistic expectations of how productive they can be. So, they strive to complete an exceptional amount of work instead of what’s reasonable.
Evaluate how well you balance work commitments with your personal life—are you constantly sacrificing personal time for work, leading to burnout and fatigue? When you’re off work do you still find yourself obsessing over your KPIs? Do you experience guilt or anxiety when taking breaks, and feel that you can spend your time doing something better, like working? Or maybe you love the idea of taking time off, but you just know that as soon as you put your feet off and you see your mates working, you feel triggered to continue working. Having a hard time disconnecting from work can also take the form of overcommitting to projects because you just aren’t used to spending time doing non-work related stuff.
3. Do I Feel Burnt Out While Working?
Burnout is a state of chronic physical and emotional exhaustion that occurs when you’ve been under prolonged stress, often due to excessive work demands and an unrelenting pace. It is usually a key indicator of toxic productivity which manifests in several ways: physical fatigue that does not diminish with rest, emotional exhaustion that spurs feelings of helplessness and detachment, reduced performance despite putting in your all at work, and loss of motivation in such a way that tasks that were once enjoyable all of a sudden become tedious.
4. Do I Only Want to Partake in Activities that Have a Clear Purpose?
If you have toxic productivity, activities often feel like a waste of time if they’re not helping you achieve a specific goal. You might avoid “unproductive” activities like spending time with friends and family, resting, and just living in and appreciating the moment.
5. Do I Define My Self-Worth by My Productivity?
It’s important to know that you’re not the work you do. Reflect on whether your self-worth is closely tied to your productivity levels. Do you feel a sense of dissatisfaction and inadequacy when you’re not consistently checking tasks off your to-do list?
So I Have Toxic Productivity—What Should I Do About It?
1. Incorporate Breaks into Your Schedule
We all need to rest, and incorporating breaks into your schedule is an excellent way to ensure you actually have time to unplug and relax.
Start by scheduling short breaks every 60 to 90 minutes of work to rest and recharge. These breaks can be as simple as 5 minutes, stepping outside to feel the fresh air or some deep breathing exercises. Additionally, consider integrating longer breaks throughout the day, such as a lunch break away from your desk, to refresh your mind. Consider using techniques like the Pomodoro Technique, which involves working for 25 minutes followed by a 5-minute break; task switching, which involves alternating between different types of tasks to give your mind a rest from prolonged focus on a single activity; Micro breaks which are very short breaks, around 1-2 minutes, every 20-30 minutes. These breaks can include simple stretches, quick hydration, or brief eye exercises to reduce strain.
After regular breaks, you will return to work feeling more focused and thinking more creatively.
2. Confront Your Underlying Feelings
Confronting your underlying feelings is essential in addressing toxic productivity, as it allows you to understand the emotional drivers behind your constant need to be productive. Feelings like a fear of failure, inadequacy, not being enough; comparison culture; stress; imposter syndrome; and low self-esteem, may be the reason you overwork yourself.
By acknowledging and addressing these negative emotions, you can break the cycle of toxic productivity and develop healthier work habits. This might involve seeking therapy or engaging in self-reflection to gain insight into these feelings. Ultimately, understanding and confronting your underlying emotions can lead to more intentional productivity that is aligned with your true needs and values, rather than the expectations of others.
3. Set Realistic Goals
Setting realistic goals is crucial in combating toxic productivity because it helps create a balanced and achievable roadmap. When goals are attainable, they provide a clear sense of direction and progress without inundating the individual. Unrealistic goals, on the other hand, can lead to burnout, frustration, and a perpetual sense of inadequacy. Break your larger objectives into manageable tasks and celebrate small wins. This will help you maintain motivation and a healthy work-life balance.
4. Drop Your Smartphones
In this age of constant connectivity, combating toxic productivity can start with something as simple as taking a break from your smartphone. By physically tucking your device away, you create a boundary between yourself and the incessant stream of work notifications that can fuel stress and burnout. This intentional break from your smartphone allows you to reclaim your focus and engage in activities that promote relaxation and mindfulness. Whether it’s a brief walk, a moment of meditation, or simply enjoying a real-life interaction with another person without the distraction of emails and messages, taking this step can significantly enhance your mental well-being and help reset your productivity in a healthier, more balanced way.
5. Have an Accountability Partner
Sometimes, you may need some assistance when trying to wean yourself off the addiction of constantly trying to accomplish things. It’s possible that you recognize that you’re a victim of toxic productivity, but you’re unable to foster healthier productivity habits. This is when an accountability partner comes in handy. This person provides support and perspective, helping you recognize when you’re overextending yourself and reminding you to take necessary breaks.
They can encourage you to set realistic goals, prioritize tasks effectively, and maintain a healthy work-life balance. Regular check-ins with an accountability partner can help you stay aligned with your values and long-term objectives, ensuring that you don’t fall into the trap of constant busyness without meaningful progress. This mutual support system can promote healthier work habits, reduce stress, and foster a more sustainable approach to productivity.
