Recently I was on a bad rollercoaster. It seemed like no matter how early I woke up or how late I went to bed I was never fully satisfied with the number of things I had done for the day. Spoiler alert I do ALOT. I have a family, friends, and a business, and I am always trying to create helpful content. There is a lot going on. All the experts say wake up earlier to have that first hour to yourself and I did that. Stay up later and clean (again I have children so cleaning is a constant) and set the tone for the next day, I did that. Even though things were being done I still felt behind and it started to impact my worth on some level. It was literally never enough. The list was always growing. The need to feel productive and accomplished had really gotten out of hand. Then it hit me. I had fallen victim to toxic productivity.
Toxic productivity is the tendency to overdo things in an effort to reach a state of satisfaction that is never really attained. The odd part is it usually looks like the person has it together. It can be easily mistaken for industriousness or extreme diligence, but it often works against the doer without their consciousness. Because the person is always looking to achieve the next thing and there is literally always the next thing. I also think a lot of us have been conditioned to achieve so it can be hard to recognize toxic productivity.
How to Recognize It
Some of the ways to recognize toxic productivity are through your attitude towards things. If you notice that you are never satisfied with what you have done, even if it meets your day’s to-dos, it could be an indication of toxic productivity. Toxic productivity prioritizes your uncontrolled urge for productivity over your well-being. You just keep on working endlessly without paying attention to your body’s need to rest. While most noticeably in your body your mental health is also impacted because you are never content with whatever you have done. Here are a few other signs to look out for:
Tendency to Work Overtime
You will find yourself developing a culture of working overtime even when it is not necessary or mandated. The things you have been able to accomplish in a day do not feel enough and you constantly want to do more than the average tasks to feel like you have done something significant.
Feelings of guilt when things are left undone
Your response to undone tasks is rather extreme compared to how the average person would react. There is a constant fear of appearing incompetent when a task is undone even when you are ahead of the original schedule. Guilt for the undone tasks is what leads to working overtime.
Ignoring Self-care
It is common to ignore the cues to take care of your body. You may be feeling very tired but your desire to do all the things makes you ignore the physical cues of being tired and needing rest.
Anxiety or Depression
Oftentimes, it is difficult to realize how much stress and pressure you are putting on yourself through toxic productivity. While most people are stressed by the expectations placed on them by others to perform, you are your own cause of stress. You rarely appreciate your achievements and instead, focus on what you have not done. The pessimistic approach to life may result in constant anxiety or depression.
Eventual Fatigue and Burnout
As much as you are feeling overly ambitious most of the time, it gets to a point where the body gives in and you are too tired to continue with the habit.
How to Combat It
So knowing all of this great but what do you do to combat it? I took a vacation. I understand from a financial place and just the obligations of life this is not always possible. However, if you can I really encourage you to take an extended break from things. The weekend just is not enough. Try a few of the following.
Recognize Your Self Worth is not Just in Your Work
I added this one first because it will more than likely be the hardest. It is going to require you to rewire your brain. You have to remember that you are more than your work. Wo you are is not where you go to work every day. Spend time doing things that are not related to work, or even money. You do not have to monetize every hobby you have.
Add Breaks
As you consider cutting down on this habit, a good place to start is to add frequent breaks so you aren’t overexerting yourself for long periods. Literally, block your calendar and take breaks, get a sip of water, and walk away from the screen (or other workplaces as you can).
Celebrate the small wins
As difficult as it may seem for you, set reasonable goals to attain so you train your mind to appreciate the little milestones you achieve. Everything you do is an accomplishment. Some are bigger than others but it is a win no matter what. Learn to celebrate the small wins along the way so you are reminded of what you have accomplished.
Set Boundaries
Resist the urge to touch on the next day’s goals even if you are idle for the remainder of your day. Go do something else.
Find Time Off
Finally, take time off your usual routines and do relaxing things like going on a vacation every now and then.
One bonus I can add to this is to create a short and recent brag list. Write 3-5 of the most recent accomplishments on a post-it note and leave it near your mirror, workstation, dresser, or wherever you will see it often as a reminder that you are doing more and better than you are giving yourself credit for. It is also important to remember every day your level best is different so do not compare what you accomplished yesterday to today because your capacity may be different.