Have you found yourself in a situation where you sense your efforts are falling short? Despite seeming to fulfil all your obligations, your actual performance and results don't measure up. 

Is there a concern that failing to surpass expectations might label you as an idle underachiever, dooming your career's prospects? While it's fitting to revel in recent accomplishments, you could be ensnared in a perpetual quest for the next endeavour. Ultimately, the dread of appearing unproductive in the eyes of superiors, clients, or colleagues looms large, motivating you to evade any semblance of idleness.

These moments are universally encountered from time to time. In fact, there exists a precise term for this phenomenon - productivity guilt.

The impact of too much toxic productivity on your work

Feeling bad about not doing enough, especially when you can't reach all your daily goals, can create what's called productivity guilt. This guilt leads to self-doubt and feeling overwhelmed, making it hard to get things done.

Productivity guilt often comes from having unrealistic expectations for yourself, fueled by comparing yourself to others or the pressure of always being busy. This happens in a culture that celebrates non-stop work and links happiness to achievement.

Unfortunately, these feelings of shame and guilt can cause stress, affecting your ability to relax. Long-term stress can lower productivity and cause problems like difficulty focusing, trouble sleeping, physical pain, anxiety, and sadness.

This can start a cycle where feeling bad makes it even harder to concentrate and be effective at work.

However, learning to overcome productivity guilt can improve your well-being and eventually make you more productive. It's about changing how you think, not comparing yourself too much, setting achievable goals, and understanding that being busy doesn't always mean being productive. This shift can lead to less stress and better overall performance in the long run.

How to alleviate guilt over work productivity

• Shift your mindset. Challenge the notion that perfection and constant busyness define success. Embrace the importance of rest and appreciate the process of growth rather than fixating on unattainable ideals. Employ cognitive reappraisal to reshape your perspective, reducing productivity guilt and promoting well-being.
• Avoid the comparison trap. Steer clear of the comparison game fueled by social media. Recognize that curated posts rarely reflect the full reality. Reject the notion that overworking equals success, and don't succumb to the allure of hustle culture. Embrace balance and authenticity in your approach.
• Set daily expectations. Outline your essential tasks for the day, focusing on achievable goals. Avoid vague to-do lists that lead to perpetual additions. By defining realistic priorities, you can alleviate the guilt of unfinished tasks and better manage your workload.
• Label and manage emotions. Give a name to your feelings and acknowledge their transient nature. Identify time anxiety, emotional reasoning, and disproportionate guilt. Validating and labelling these emotions helps detach from them, enabling a more rational perspective and preventing them from overwhelming you.
• Distinguish business from productivity. Differentiate between being genuinely productive and merely busy. Prioritise results and progress over an incessant state of busyness. Recognize that true productivity leads to meaningful accomplishments, while busyness can lead to burnout and unfulfilling routines.

By implementing these strategies, you can liberate yourself from the shackles of productivity guilt, nurturing a healthier work mindset and enhancing your overall well-being.