Episode 7: Tools to Break Free from The Grind and Stop Toxic Productivity

Toxic productivity is an unhealthy compulsion to be productive at all times, at the expense of mental and physical well-being, relationships, and quality of life. It is also known by terms like hustle culture, rise and grind mentality, or toil glamour. They all promote relentless effort in pursuit of success or financial gain, at the cost of one’s well-being. It’s become common in today’s culture, where the drive to be constantly productive is often celebrated, if not expected.

How do you know you may have Toxic Productivity?

• You place success and productivity, especially professional, at the center of your life. Your self-worth, self-esteem, and value are based on these.

• You give up personal control, letting all the internal and external pressures drive a frantic, thoughtless pursuit of productivity in your professional life.

• You often feel that doing "enough" is never enough. You are never satisfied—you could always have done more, or done things better. This dissatisfaction is accompanied by feelings of guilt and failure.

  
  

What to Do About It- The Tools to Free Yourself from Toxic Productivity

1) Shift your definitions of productivity. Recognize that productivity isn't just about completing tasks, checking things off a to-do list, or working tons of hours. Challenge the belief that doing means being productive. Productivity is valuable only when linked to your goals, purpose, and meaning. Your productivity is the product of choice, so get back in control of your calendar and how you spend your time. That time should be spent in the service of your personal and professional goals. Success is based on what brings you joy and fulfillment in life. Productivity can also be about maintaining a healthy work-life balance and prioritizing well-being. You can shift to view a relaxing day as productive in itself because it has allowed you to rest and recharge.

2) Set Boundaries: Define clear work hours and stick to them, creating a physical or mental separation between work and personal life. Establish a clear start and end time for your workday to avoid overworking. Begin to close out tasks and wind down before the end of your workday, and build in transitions between work and non-work. Boundaries are also about creating distinct workspaces. If working from home, designate a separate space for work to help you switch off after hours. Don’t work, for instance, in your bedroom. Set a technology boundary by unplugging, silencing all work notifications after hours, and dedicating screen-free time for personal activities. Communicate your availability and limitations to colleagues and supervisors.

3) Adjust Goals: Set realistic and achievable goals, breaking down large tasks into smaller, manageable steps. Avoid setting overly ambitious goals that can lead to feelings of being overwhelmed and burnout. Prioritize and identify a few essential goals aligned with your values, whether they are professional, personal, or related to self-care. Distinguish between goals that are a should, a want to, and a need to.

4) Embrace Sustainable Productivity Principles: Before committing to a task, ask yourself if it truly aligns with your larger goals. Focus on fewer things, identify the most impactful tasks, and concentrate on doing them well, rather than trying to do everything. Work with your natural rhythms and pay attention to your energy levels throughout the day, and adapt your schedule accordingly. Prioritize rest and recovery by scheduling regular breaks and downtime, treating them as essential for performance. Don't be afraid to delegate tasks or collaborate with others to share the workload and prevent overworking.

5) Cultivate Emotional Awareness and Acceptance: Toxic productivity may be rooted in feelings of anxiety, guilt, or failure. Acknowledge your emotions and what is triggered when you feel like you have to keep being productive. Recognize and label your feelings without judgment. Are you feeling anxious, stressed, or inadequate? Understanding the root cause of your emotions is the first step in managing them. Use mindfulness techniques to become more aware of your thoughts and feelings in the present moment. This can help you identify patterns and triggers of toxic productivity.

6) Challenge negative self-beliefs: Question the validity of beliefs that fuel your drive for constant productivity. Are they based on reality or learned patterns? Try tracing these beliefs back to their origins to examine and then unlearn them. You do not have to act on the ways you were socialized or the societal and cultural beliefs held about productivity.

7) Prioritize Self-Care: Engage in activities that promote relaxation and well-being, such as exercise, hobbies, spending time in nature, or meditation. Prioritize regular exercise, healthy eating, and adequate sleep. Explore practices like deep breathing, meditation, or yoga to manage stress. Practice self-compassion by treating yourself with the same kindness and understanding you would offer a friend. Rest and downtime are not signs of laziness, but are essential for well-being.

8) Seek Support: If struggling with toxic productivity, consider talking to a therapist or coach who can provide guidance and support in developing healthier habits.

If you are an employer, establish clear expectations for employees that prevent toxic productivity and a hustle mindset. Tie rewards and success to the pursuit and achievement of a goal rather than work hours. Create a safe environment where mistakes are accepted, and employees don’t have to endure challenges silently and alone. Encourage employees to take breaks, such as lunch breaks away from their desks, or regular micro-breaks. Prioritize people over profit. Provide stress management training and health promotion interventions for employees. Encourage and reward employees for setting boundaries between work and personal life and respect those boundaries by not contacting employees outside of designated work hours or assigning work that cannot be completed during work hours.