The hidden cost of being always productive

Modern culture praises busyness. We celebrate the idea that we must get a full calendar, an early morning and a rest. Extreme Productivity It’s praised and praised, and people boast about their lack of sleep and vacation because there’s so much to do.

For many, the glory of this hustle becomes more than just a habit. It turns into a deeply ingrained identity. This is especially true for avoidant individuals Attachmentsor when people are socially rewarded over and over for productivity by those around them, and when they lead to over identity with productivity as an important part of them Self-concept.

This pattern is often referred to as toxicity productivity. This is defined as an obsessive need to continue to produce, achieve and strive, down to the point of physical or emotional fatigue. Unlike healthy ambitions, toxic productivity is driven anxiety,selfshameand an overattack of self-worth on what they are doing and accomplished – a pattern in which individuals determine their own values ​​primarily based on their own performance and productivity (Crocker & Wolfe, 2001). Over time, the pursuit of excellence will turn to avoid addressing other living areas’ problems and leading to chronic accumulation stress And ultimately, it’s emotional and physical Burnout syndrome.

Why do people become toxic productivity?

Research is consistent with high-level individuals Perfectionist Trends and performance based Self-esteem There is a tendency to overwork at the expense of psychological and physical health (Hill & Curran, 2016; Stoeber et al., 2018). There are three main reasons why people tend to be toxic productivity as a way to deal with it.

First, people often fall into toxic productivity as a way to avoid dealing with unpleasant thoughts and feelings. Emotional avoidance is a powerful motivation for overwork as productivity becomes a coping strategy. It is a way to avoid painful feelings such as anxiety. sorrowshame, or Loneliness. In contrast, a lesser focus on “execution” provides a sense of control and distraction from the internal state of discomfort (Hayes et al., 1996).

Second, many people, especially those with unstable attachment styles, develop the belief that their values ​​are conditional on what they achieve (often symbols of avoidant attachment styles) or what others think (often associated with an unstable attachment style). Love, when Noteor safe Childhood It can lead to results, pulsating in others’ reactions to you, touching the rest and tranquility of adulthood, or feeling unconsciously threatening (Mikulincer & Shaver, 2007), leading to combat or flight responses.

Third, social comparisons can put pressure on people to “make others do.” Social Media Platforms often showcase curated images of success and fuss. As an audience, we are not always aware that these feeds are highly curated and edited highlight reels before being shown to our followers. This creates a distorted benchmark, contributing to an upward social comparison. This is associated with lower happiness and self-esteem (Appel et al., 2016).

Signs you’ve been caught up in toxic productivity

Toxic productivity is often praised in professional and academic settings, so identifying the red flag can be difficult. This is because toxic productivity can be highly egosymtonic. This means that even if the action has negative consequences, it is experienced by someone who does it as a natural, acceptable or appropriate person.

Here are five common indicators that you can be caught up in toxic productivity patterns. If one or more of these have explained to you to some extent, it may be time to rethink your approach to busyness.

• The enduring feelings of Guilt Or, anxiety while resting for no reason
• After completing the task, you lose satisfaction and emptiness
• Self-worth was measured primarily by how much you achieve on a given day
• Irritability or panic during unplanned times, such as weekends or holidays
• Can’t clarify the deeper “why” behind your busy schedule when asked

Refame Exercises: From Performance to Value

To move from toxic productivity, Performance-based identity for value-based life.

Value is a deeply held life direction or guiding principle that reflects what really matters to you and how you want to manifest in the world. They are different from your goals as they are not something you can check from the list. The goal is the outcome, but the value represents what is most important to you, so it is the direction you want to move towards you in your life. I like to think of value as your personal compass. Everyone’s values ​​are different, and even each definition of value (like a community, Psychicor adventure, give some names) is different.

Research from acceptance and commitment Treatment (ACT) suggests that living according to personal values ​​promotes psychological flexibility and greater happiness (Hayes, Strosahl, & Wilson, 1999). Aligning values ​​with goals is when you experience the joy of achievement and productivity, meaning and purpose. It’s not just bolsters motivation It helps you not only commit to your goals, but also maintain balance boundary When doing so is healthier.

This is an exercise I like to teach my clients that I can easily do myself.

1. Identify your core values
Identifies the top three values ​​(for example, Creativityconnection, integrity, growth, freedom). You can use my free to help Value Card Sorting Alternatively, search for value cards or value cards online. If you have problems with this part of the exercise, ask yourself these questions.

• What is more important than achievement?
• What ideas do you want to support in your life?
• How do you want people to talk about you when you don’t exist?

2. Using Audit Time
Check last week’s schedule and ask yourself if your commitment reflects these values. Does each item or activity you have on your to-do list represent 1) a responsibility that you must fulfill at least one of the top three values, or 2) a responsibility you must fulfill (e.g. pay invoices, laundry, repair something in the house, etc.). If you find that a few items are not even two or two above, the next step in this exercise will be important to you.

3. Make fine adjustments
Next week we will switch between some of these tasks that do not meet the best value that will help you work in a valuable direction. One example would be to refuse work on a new project and use the time to go on a phone date with a best friend who hasn’t spoken to in a while.

Take home

Toxic productivity often poses as ambition and dedication, and while it may be truly rewarding in that respect, chronic toxic productivity that excludes other activities, in reality, separates us from our joy, health and purpose. By identifying our values ​​and allowing them to guide our decisions, we can regain time, intentions and our happiness.