Growing up, you might’ve been told that time is money or that in order to be successful, you have to stay productive and keep working hard. You’re always reminded that if you don’t let yourself stand out above the rest, you won’t be noticed and you certainly won’t be acknowledged for your efforts. So you have to stick to the grind, day in and day out, in the hopes that you’ll be able to taste the fruits of your labour.

Yes, there’s nothing wrong with having ambition, or wanting to do more. In fact, productivity is a valuable trait that lets you do more with less, and is something that you should strive to develop and nurture. But while you should strive to do your best at work, there’s a fine line between healthy productivity and being productive for productivity’s sake.

Going overboard

Simply put, toxic productivity is the need to be productive at all times until you neglect your own well-being and in turn, sacrifice professional and personal relationships along the way. The dark side of the mind coaxes you to always be on the go, and prompts you with a constant fear of not doing enough. Relaxing is impossible during break times, too, because all that’s on your mind is about how you aren’t keeping yourself occupied.

Unfortunately, this phenomenon isn’t new, though it has become more prevalent in recent years. The rise of hustle culture which pushes people to continuously work around the clock to achieve their goals faster and more efficiently. This can be driven either by the individual wanting to ‘get ahead’ or being endorsed by a company culture that compels them to overwork.

In addition, while the rise of remote work was a welcome respite for many during the pandemic, the blurring of lines between work and personal time can make it difficult for some to ‘switch off’ after work hours. Plus, some may feel like they have to be seen ‘doing’ more.

Fending it off

If left unchecked, being in the constant mindset of toxic productivity can be detrimental. The pressure to perform at max capacity every day, combined with a refusal to take any breaks, can lead to a build-up of stress and anxiety. This can also have a negative impact on your work-life balance as you prioritise career success over everything else, leaving little to no room for relationships or even self-care. Combining that and the relentless pursuit of productivity leaves you with a high risk of being physically and mentally burnt out and exhausted.

Breaking free from the grasps of toxic productivity can be daunting but not impossible. Not only will you need to accept that you’re in that cycle in the first place, but to also take steps towards getting yourself out of it. Here are some helpful tips to make the process easier:

1. Set your work boundaries

Knowing how to set boundaries at work as well as sticking to them is a big step towards protecting your well-being. This means knowing when to turn down additional assignments, giving yourself clear start and finish times regarding tasks, and setting limits on the amount of time you spend working or engaging in work-related activities outside of your work hours. Other measures can include turning your work devices off, disabling notifications and actually going out to eat lunch instead of eating at your desk.

2. Take breaks

Toxic productivity can feel like you have to be doing something all the time, to make every minute matter. However, everyone needs rest, and you’re no exception. Taking regular breaks throughout the day can not only help keep your stress levels low, but studies have found that they actually help boost productivity in the long run.

3. Set realistic goals

There’s nothing wrong with being ambitious and wanting to improve yourself. However, repeatedly setting unrealistic goals that can’t be achieved will only wear you down over time and drain your morale. Instead, when writing down your objectives, take a step back and consider your current capabilities and capacity. What do you have on your plate right now? Are you realistically able to get everything done within the set deadline?

4. Prioritise self-care

If you find yourself deep in toxic productivity, it can be challenging to allow yourself moments of self-care. However, no amount of work should ever precede your own well-being, no matter how important it is,, and you should remind yourself that your level of productivity does not determine the amount of self-care you deserve

Try making self-care a non-negotiable part of your routine. It can be anything from getting enough sleep, eating well, or doing activities that you genuinely enjoy. Whatever it is, prioritise and treat it like any other important task – by giving it your undivided attention.

The pressure of increasing productivity in the professional world has created the idea that constantly working long hours and putting their careers first is the norm. However, it’s entirely possible to work hard without having to run yourself into the ground. By spotting the signs early and putting yourself first, you’ll not only be able to break free from the grind, but with the right mindset, habits, and a healthy dose of recreation, you can approach your work life with the balance you need to really thrive.