If you feel as if you’re constantly stretching yourself thin, you might be dealing with toxic productivity.
Toxic productivity describes the drive to produce while neglecting other important aspects of our lives. It often looks like valuing productivity over everything else, including rest or quality time with loved ones.
This approach to overworking is often attributed to Western corporate culture, wherein productivity is applauded or celebrated. In truth, this frame of mind can lead to unhealthy self-worth, burnout, and a variety of other health concerns.
If you think you suffer from toxic productivity, it’s worth pinpointing its cause. From there, you can implement reliable strategies to create a better work-life balance.
4 signs of toxic productivity
It can sometimes be difficult to know if you’re dealing with toxic productivity. Influences like hustle culture normalize unhealthy productivity, making it difficult to spot. To help you identify it, here are some common signs of toxic productivity:
- Guilt over having downtime: If you experience guilt when enjoying free time or missing a to-do item, you might be dealing with toxic productivity.
- Taking on too many projects: Being an eager employee isn’t necessarily bad. If you feel overwhelmed by your workload, though, it could be time to trim the task list.
- Ignoring health and wellness: There is little work-life balance when prioritizing work above all else. Mental fitness and physical well-being often take a hit in productivity-focused cultures.
- Feeling anxious when resting: Rest is essential to our well-being. It can improve our work quality and productivity. Feeling anxious when resting—like going to bed or watching a movie—might mean you’re uncomfortable doing nothing.
A recent study from Indeed discovered that 52% of workers feel burned out. It called out that 61% of remote workers and 53% of on-site workers find it difficult to disconnect from work during non-work hours.
Toxic productivity prevents us from allowing ourselves to rest. It creates the illusion that more work equals greater success. Yet when we don’t have time to rest or do activities we enjoy, we’re more likely to burn out. According to the American Psychological Association (APA), when workers are burned out, their productivity drops significantly. This is why it’s crucial to maintain balance.
Once you’ve named how toxic productivity shows up for you, it’s time to dig into possible sources.
What causes toxic productivity?
At its core, toxic productivity is an inability to maintain a healthy work-life balance. Here are a few of the most common causes:
- Fear of failure or inadequacy: A fear of not being enough can drive some individuals to produce as much as possible, even if it’s at the expense of their well-being.
- Societal pressures: External pressures from society can drive toxic productivity. It can make you feel like you must work more to actively contribute to society.
- Comparison culture: It’s not uncommon to measure your achievements against those around you. Indeed, comparison culture can push some people to work harder in an effort to stay ahead of their peers.
- Self-imposed expectations: Whether it’s parenting or personality type, we often have unrealistic expectations about what we can or should be able to complete. Yet pushing toward unachievable goals will only cause burnout and frustration.
- Company culture: Some companies fail to mitigate toxic productivity. If your employer’s core values promote work output, you might feel compelled to overwork.
It’s possible to resonate with more than one of these sources. As you work on better understanding your connection to toxic productivity, make sure you note each potential source.
Why is toxic productivity so dangerous?
Toxic productivity influences more than your mental wellness. If it persists, it can harm your career and relationships. Here are some of the ways that toxic productivity can be detrimental to your health:
- Burnout: An unhealthy relationship between work and productivity can make disconnecting difficult. It’s essential to have time to rest outside of work or school.
- Physical health: Toxic productivity can harm your physical health. Fatigue, headaches, and a weakened immune system are common symptoms.
- Relationship issues: Too much time spent working means you have less time and presence to devote to relationships. The quality of those connections may decline as a result.
- Lower productivity: Working more doesn’t mean better productivity. Overworked individuals may have a harder time concentrating or making decisions.
- Lack of fulfillment: If you put too much time and energy into work, you cannot spend it on other parts of your life. It can lead to a waning sense of purpose and satisfaction.
You need rest to be productive. Our brains need a break in order to function at peak capacity. The National Library of Medicine (NLM) reports that sleep has been proven to boost memory recall and reduce mental fatigue.
Toxic productivity prevents us from getting quality rest. Sleep deprivation can lead to a number of issues like slower thinking and poor decision-making, according to the Sleep Foundation. In short, we need rest in order to feel our best, and toxic productivity prevents it.
What is the difference between healthy and toxic productivity?
We all strive to have a good work ethic and be as productive as possible. How do you know if you’ve strayed away from healthy productivity? Familiarize yourself with the core differences between healthy and toxic productivity.
Here’s what it looks like to have a healthy relationship with productivity:
Healthy productivity means setting boundaries with work. You have a sustainable approach to work that helps you succeed without burning out.
Once you notice a trend toward toxic productivity, it’s time to take action.
8 tips for fending off toxic productivity
Your inclination to overachieve isn’t bad. However, it could lead to burnout, anxiety, and neglected relationships. Here are eight ways to fend off toxic productivity:
1. Set boundaries
Whether working remotely or in-office, technology makes it hard to set work-life boundaries. Setting rigid hours and sticking to them teaches us that our health, free time, and relationships are important. We should prioritize them.
Try removing work-related apps from your phone or silencing notifications outside work hours. And remember to block out two hours of free time daily to improve your well-being.
Set boundaries between personal productivity and rest, too. Create a schedule for tasks like grocery shopping, food prep, and exercise to avoid overworking during your spare time. You could even take it a step further by committing to a routine for personal tasks. In doing so, you’re building concrete tactics to ensure you accomplish tasks without overworking.
Optimizing your free time is still toxic productivity. Just because you’re not in a work context doesn’t mean it’s healthy. Don’t underestimate the importance of true rest.
2. Learn to say no
Saying no is hard. A 2020 study from the NLM proved that many students and young professionals struggle to turn down work. As a result, they end up taking on too many tasks.
We want to please our friends, family, and colleagues. Sometimes it feels like professional development relies on us saying yes to every project and request. But our work performance improves when we have time and energy to invest.
Practice giving an assertive yet kind “no” to these requests. You might have a manager who keeps adding more to your plate. If saying no isn’t an option, offer solutions to reprioritize your workload. That way, you can accommodate their request without overwhelming yourself. You might even inspire them to lighten their loads, too. Additionally, a true friend will understand the need to set boundaries in your spare time, too.
3. Have an accountability partner
People influenced by toxic productivity find it hard to slow down. They might feel addicted to the good feelings accompanying accomplishment. You might understand the negative consequences of overworking but don’t know how to stop it.
An accountability partner or coach can point out when you take on too much. They’ll alert you when you value work output above all else. They can remind you of potential consequences.
Choose someone you trust. Chat with them about how your over-productivity manifests and why you want to change. Consider discussing incentives you think might work. Your accountability partner can remind you of these prizes when you’re having a rough day.
4. Talk with your manager
If you notice productivity-centered rather than human-centered behavior within your organization, consider chatting with your manager about how this promotes toxic productivity.
Some examples of this behavior include monetary incentives for higher work output. You can also consider frequent discussions about team productivity levels.
When presenting your concern to your manager, include specific examples to clarify the issue. Offer suggestions for improvement, such as making lunch breaks mandatory and hosting meditation sessions.
5. Reframe “success”
It’s easy to equate productivity with success. We may believe the more work we complete, the more successful we are. This isn’t actually the case, though. If you push yourself to produce as much as possible all the time, you’re more likely to feel mentally exhausted. If you’re burned out, you might produce lower-quality results.
We might strive for productivity, believing it will improve our well-being long term. For example, you might overwork to retire sooner and enjoy more relaxation and family time.
But this mentality is a slippery slope. Overworking can deteriorate those relationships and your well-being. Find balance by working toward your goals while caring for yourself and your loved ones.
6. Prioritize self-care
If you suffer from toxic productivity, one of the hardest things to do is focus on self-care. Reframing “success” can help you understand how important taking care of your mental and physical well-being is to your productivity levels.
That said, be patient with yourself. A drive toward toxic productivity is most likely ingrained in your approach to work. It takes practice to learn to set boundaries. Remember that you matter—not because you’re a hard worker or can check off the longest task list. You don’t have to prove your worth or earn rest by working more. Instill this positive affirmation by doing things you enjoy.
Here are some examples of self-care activities:
- Doing an exercise you like
- Journaling
- Enjoying a spa day
- Maintaining a prized car or bike
- Reading a book
- Going for a nature walk
- Baking
- Taking a bath
- Playing a musical instrument
Use these ideas for inspiration, but remember: Self-care is unique to the person. Ultimately, you do enjoyable activities for yourself, not for anyone else.
And remember that you aren’t taking care of yourself so you can recharge and be productive later. You’re taking care of yourself because you deserve it.
7. Do nothing
For some people, zoning out and doing nothing can make us think more clearly and creatively. One reason mindfulness has become so popular is because it helps us clear our minds. As a result, it promotes better decision-making.
Try to take downtime to let your mind wander at least once a day. You might close your eyes on the couch for five minutes or practice mindful meditation for 10. At first, your mind will likely move toward task lists and calendar events.
Notice this and shift your thoughts to your breathing or how your body feels. With time, you’ll more easily settle into “nothing thinking” or relaxed thoughts that aren’t focused on a to-do list or solving problems.
8. Pick up a hobby
Doing something that serves no purpose other than enjoyment reminds us just how vital our happiness is. “Because it’s fun” is as good a reason as any to do something. Take time daily for hobbies disconnected from your obligations.
Try a new recipe because you love cooking, not to feed the family. Learn guitar because you want to be able to play a song, not to entertain guests. Building this habit affirms that your feelings matter.
Here are some hobby suggestions to get you started:
- Knitting or crocheting
- Woodworking
- Perfecting a physical practice like yoga or Krav Maga
- Painting
- Collecting cards (baseball or Magic: The Gathering, for example)
- Cooking or baking
- Playing an instrument
- Gardening
Get back to true contentment
It’s empowering to combat toxic productivity. You’re taking back your time, hobbies, relationships, and mental health. You can even encourage others to do the same.
Sometimes, setting firm boundaries is difficult. Remember that it takes practice. Be patient with yourself as you reframe your approach to work. For some extra guidance, consider working with a career coach.
BetterUp coaches are experts in helping you reach your goals and feel more fulfilled.
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