A Harvard psychology expert outlines 5 indicators of toxic productivity and offers advice on how to handle the situation.

A medical student admitted to me that he feels like he's not working hard enough unless he's on the brink of a breakdown. A CEO confessed that she feels panicky when waiting to pick up her kids from school, as if she's wasting valuable time. A software engineer admitted to me that they sometimes skip meals out of fear of falling behind.

I, as an instructor of psychology at Harvard Medical School and a therapist who specializes in treating anxiety and depression, have observed numerous individuals displaying symptoms of toxic productivity.

What is toxic productivity?

When you prioritize your to-do list at the expense of your well-being, productivity can become toxic.

This mindset can negatively affect both your physical and mental well-being, potentially resulting in anxiety, depression, burnout, insomnia, or low self-esteem.

Five indicators of falling into the trap of toxic productivity, along with suggestions for how to escape it.

1. You are on the go all the time

Individuals express that they experience a constant sense of urgency and feel as though they are always in a race to complete tasks. They find it challenging to take breaks or unwind until all responsibilities have been fulfilled.

The perception of a false sense of urgency can trigger anxiety, as the part of the brain responsible for detecting threats interprets the signal as "danger," leading to a fight-or-flight response.

To address the issue, try a pacing technique. Repeat "slow down" to yourself for a minute or two. Then, take your time with any activity and concentrate on your breathing (in for five seconds, out for five seconds).

Engaging in this activity for three to five minutes can help alleviate anxiety and reduce the perception of urgency.

2. You feel guilty or ashamed about not getting enough done

The feeling of guilt and shame that comes from not accomplishing tasks is a major contributor to toxic productivity.

The cycle of pushing yourself to exhaustion and feeling frustrated when you lack energy to do more can be fueled by both.

Examine your thoughts in a journal to identify patterns.

If you notice "double standard" thinking, practice self-compassion and remind yourself that everyone makes mistakes.

Rewritten: "Perfectionism is not necessary, as partial success is still considered a victory. It's important to recognize that progress is made every day, regardless of whether it's perfect or not."

3. Your self-worth is determined by how productive you are

Fluctuations in productivity occur daily due to factors beyond your control. People often express their feelings about their productivity levels by saying, "Today was a waste of time" or "I was completely unproductive today," or on the other hand, "I deserve a break today because I worked hard."

These thoughts might indicate an over-reliance on productivity for your sense of self-worth.

How can you handle it: Monitor your self-talk and treat yourself with kindness and compassion, as you would a dear friend or loved one.

Objective self-evaluation can be beneficial, as demonstrated by research.

4. You find it difficult to relax or to have downtime

The release of "feel-good" brain chemicals like dopamine through praise and reward often leads to an addiction to the rush of busyness for many of us.

As time goes on, it becomes increasingly difficult to maintain a positive outlook when you're not constantly pushing yourself to the limit. You may experience feelings of restlessness, frustration, or anxiety when faced with unexpected downtime and the need to fill it, rather than simply relaxing and enjoying it.

What to do about it: Try to reframe downtime as an opportunity.

If you arrive early to an event, try closing your eyes and listening to the sounds around you. This way, you're still using that time productively, but in a restorative way.

5. You neglect self-care

Neglecting exercise, sleep, healthy meals, relationships, or time for play and pleasure may indicate toxic productivity.

Someone with this mindset often skips meals, postpones going to the bathroom, or forgets to drink water.

Allow yourself to relax unconditionally every day.

Although many individuals claim to experience fatigue at night, they still struggle to fall asleep or feel refreshed the following day, despite their efforts. In order to achieve restorative sleep, one must feel relaxed.

Establishing a bedtime routine that involves relaxing activities, such as listening to calming music, reading a book, journaling, taking a warm bath or shower, lowering the lights, cooling the room temperature, or sipping herbal tea, can help induce sleep.

Natalie Christine Dattilo is a clinical psychologist and instructor at Harvard Medical School who specializes in mindset, motivation, and mental well-being. Her work has been featured in prominent publications such as The New York Times, The Wall Street Journal, and Forbes. You can follow her on Instagram.

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