Breaking down productivity anxiety.
And how to live more meaningfully, without guilt.
I’ve been thinking a lot about productivity anxiety, mainly because it seems to have taken a place in my life and these recent photos of Earth had me pause and get introspective on why.
Productivity anxiety is the overwhelming feeling of needing to constantly be productive, often stemming from a fear of not doing enough. It’s a constant pressure— to be always doing something, working towards a goal, optimizing time, and it comes with a voice that might say that you’re not doing enough or being enough.
Considering “hustle culture”, this is not uncommon. Hustle culture refers to the idea that at work, there’s always more that you can and should strive for and sometimes this idea is even glorified, through the work environment and/or within social groups.
But for many, this extends beyond work and into daily life— the constant pull towards getting things done, whether its chores, life admin, side hustles, etc. And while the reality is that sometimes life actually is filled to the brim, especially when caring for others or managing multiple jobs or paying real bills, there can also be the internal pull to keep going. The idea that rest and play needs to be earned or deserved or put aside, as its less important than all the other things. And along with that comes guilt, when we’re not “doing”. When we decide to take an hour, or a day, or even a few days, to tap into life instead.
The guilt cycle 😥 You take a break or slow down, but instead of feeling rested or joy, there’s the looming feeling that you shouldn’t be doing those nourishing things. Or there’s the nagging to-do list in the back of the mind of what still needs to get done when you re-enter work/chore/admin mode. The guilt can lead you to overcompensate by working harder, taking on more tasks, or staying busy to avoid the discomfort, but also leads to feeling resentment and burnt out. Eventually you’re forced to rest but it feels out of necessity rather than intention, and the cycle repeats.
What’s driving it?
For a lot of folks, there’s a coupling of self-worth and either productivity or achievement. Developmentally, we are conditioned to link our value to external achievements, such as school grades, college acceptances, and job offers. It’s also common for work environments (I notice that a lot with my tech clients) to perpetuate productivity anxiety, as employees feel they need to prove their commitment, especially in the landscape of potential layoffs, so they’ll overextend themselves. Upbringing can also play a role— being around messages that links achievements with approval, or by observing caregivers work hard. Fear— of being lazy or “falling behind”— perfectionism, and depending on eternal validation can also play roles.
But what is the constant productivity really for? What are we truly gaining from it? Of course, there are actual gains, but at some point, we meet the external/basic needs and it becomes about fulfilling an internal pressure. The cost is high though. Anxiety can take over your mental state and make you feel disconnected from the present moment. It can actually make it even harder to focus, or ironically, it can lead to procrastination, for fear of doing something poorly (and paired with productivity anxiety, that’s a boatload of mental turmoil. Voices saying that you’re not doing enough and simultaneously afraid to try).
The solution: shift to the idea that a meaningful life isn’t about working all the time, but about aligning with your personal values, and allowing yourself to play and rest, guilt free.
Begin with identifying your values— the parts of life that help you feel alive, meaning, and purpose— and the activities and people that help activate those values. When engaged with these, be as present as possible. Tap into the moment by dropping down in your body and senses to experience both the inner and outer worlds as you do what brings you purpose.
Remind yourself of the larger picture. With the tasks your mind is feeling anxiety over: how much will they matter in 10 weeks? What about 10 months? And 10 years? Bonnie Ware, a women who was an elderly hospice worker for years, wrote about the most common regrets people have their death bed, one of them being that they wish they hadn’t worked so hard.
Some of the shift can also be in how you’re holding goals and where the initial value/intention has been overridden by the pressure of when or how to get it done. For example, a personal value of mine is growth so recently I signed up for two online courses that align with topics I’m genuinely interested in and want to learn about. Both are also self-paced. But I noticed that engaging in them has gotten stressful because I want to stay “on time” with each week’s new content. Of course the other end is not paying attention to them at all and risking not engaging, but there is a middle ground. To engage with it meaningfully and because I want to, not because I “have to”. How can you tap more into the why of your goals and not on the outcomes?
Of course all of this is easier said than done, and takes some practice and being with discomfort (but there’s also discomfort in the productivity anxiety, so we may as well choose the path of intention!). But begin with a small step. Set aside a small increment of time in the middle of a day or week to do something that is meaningful for you. Or decide to stop work half an hour earlier than you usually do, to connect with someone in your house or call a friend or tap into a hobby. Below are a few more tips.
The internal nagging voice may not disappear completely, but the magic is noticing it and not abiding by its orders to “keep going”, instead moving towards the way you want to live 💞
Tips to shift from productivity anxiety to intentional living
Define your values and what truly matters to you outside of work, chores and life admin. Use these values as a guide on choosing activities that will be personally fulfilling for you.
Redefine what “success” is, or replace the word entirely with intention. It doesn’t need to be constant output, but could instead be based in deep relationships, personal growth, and well-being. An intentional day could be getting in touch with one of these, not necessarily “succeeding” in something.
Challenge the inner narratives surrounding guilt. Reframe your thoughts into compassionate ones— what you would tell friends who are burnt out?— and remind yourself that tending to your needs, passions, and purpose is important.
Set boundaries, with your time, efforts, and energy. Practicing voicing and holding them (especially towards yourself).
Pursue your passions and hobbies, but hold them lightly. If they turn into pressurized and perfectionism-driven activities, it’s defeating the point.
Figure out what will nourish you. Self-care is personalized, its not just bubble baths and tea (unless those truly connect for you!). What will help you feel rested, nourished or at ease? Turn to support systems if needed, to help you create space to practice them.
Adopt a “being” mindset, rather than a “doing” mindset, and set aside unstructured time, to shift focus from constantly producing to experiencing and appreciating life. During unstructured time (even if you have to schedule it in), wait until that moment to decide what you would like to do with it, based on your energy and what would feel good.
Practice mindful awareness, so that when you do engage in meaningful activities, you can be present with them and not in your thoughts, about what else needs to get done.
