The pressure to constantly be productive, in this “get it done fast” world we live in can be overwhelming and exhausting. It’s time to break free from productivity anxiety once and for all.
Productivity anxiety is real. It generates high levels of stress, makes you feel like you aren’t doing enough leading you to believe that you aren’t enough. It takes an enormous toll on your mental well-being.
First, we’ll look at what productivity anxiety looks like in your life and then we’ll talk about ways to manage it.
Do you suffer from productivity anxiety?
If you can relate to one or more of the following, you likely have experienced productivity anxiety.
1️⃣ Constantly feeling inadequate:
It’s common to feel like you’re not doing enough, especially in a society that often equates busyness with success. However, it’s essential to recognize that this mindset can be detrimental to your mental health.
2️⃣ Avoidance of tasks:
When tasks feel daunting or overwhelming, the natural response may be to avoid them altogether. This avoidance only contributes to a growing sense of unease and compounds the anxiety over time.
3️⃣ Obsessive checking:
Constantly checking emails, messages, or to-do lists might seem like a proactive approach, but it can lead to heightened anxiety. The fear of missing out or falling behind can perpetuate this cycle.
4️⃣ Feeling perpetually behind:
The sense of falling behind can be a never-ending loop, making it challenging to appreciate your accomplishments and progress.
5️⃣ Guilt during breaks:
Taking breaks is a crucial part of maintaining productivity, but productivity anxiety often brings unwarranted guilt when trying to recharge.
6️⃣ Self-criticism:
Not completing everything on your to-do list can trigger self-critical thoughts. It’s crucial to shift your perspective and celebrate what you have accomplished.
7️⃣ Restlessness when not working:
Feeling uneasy or restless during moments of rest can be a clear indication of productivity anxiety. It’s essential to find a healthy balance between work and leisure.
Working yourself into a state of constant stress and anxiety is not a badge of honor – it’s a recipe for burnout.
I encourage you to let go of the pressure and sense of urgency to complete tasks and meet deadlines.
In fact, studies have shown that all that pressure hinders your productivity.
- According to a 2021 study, employees who experienced high levels of pressure to meet work demands also reported lower levels of productivity and performance.
- Another study published in the Journal of Applied Psychology found that employees who felt pressured to work long hours and respond to work-related communication outside of normal work hours were more likely to experience negative health outcomes, such as burnout and emotional exhaustion.
These findings suggest that while it may seem counterintuitive, prioritizing our well-being and finding balance in our work and personal lives can actually lead to better performance and productivity.
With that being said, here are 7 Ways to Break Free From Productivity Anxiety:
1️⃣ Set Realistic Goals:
Break down tasks into manageable goals, and set realistic expectations for yourself. This helps create a sense of accomplishment and prevents feeling overwhelmed.
2️⃣ Prioritize Self-Care:
Make self-care a non-negotiable part of your routine. This includes taking breaks, getting enough sleep, and engaging in activities that bring you joy.
And here’s the kicker… sometimes, when you add self-care to your to-do list it feels no different than everything else on your list.
Stop thinking of self-care as a to-do and start thinking of it as an integral part of your life.
3️⃣ Time Blocking:
Allocate specific time blocks for different tasks. This not only enhances focus but also prevents the feeling of being constantly “on” or working.
4️⃣ Learn to Say No:
Recognize your limits and be willing to say no when necessary. Overcommitting can contribute to feelings of being overwhelmed.
5️⃣ Celebrate Progress:
Instead of focusing on what’s left undone, celebrate the progress you’ve made. Positive reinforcement can help shift your mindset.
6️⃣ Mindfulness and Relaxation Techniques:
Incorporate mindfulness or relaxation techniques into your daily routine to alleviate stress and promote a sense of calm.
7️⃣ Seek Support:
Don’t hesitate to share your feelings with friends, family, or colleagues. Sometimes, a different perspective can provide valuable insights and support.
Productivity anxiety is a common challenge in our hyper-connected world, but it doesn’t have to dictate your well-being.
Embrace the idea that you are on this earth as a human being… not a human doing.
It’s okay to take a step back, breathe, and find joy in the being.
Here’s a mantra that helps me remember this: Stop doing and simply be.