5 Signs You’re Experiencing ‘Toxic Productivity’ and the Keys to Combating It, According to a Harvard Expert

Whether you are working, studying, focusing on activities at home, or immersed in a personal project, Chances are you’re looking to be productive during the hours you spend carrying out your responsibilities. .

After all, What would be the point of investing so many hours if you don’t expect to see results?

This is the first thought that may arise. And of course, This is the key to being able to move forward with the tasks that have been budgeted.

However, when certain limits are crossed and only think about productivity – without considering the well-being —, you can enter a territory which can have serious consequences in the Mental Health .

Among the negative effects of the above, We may feel like we are constantly wasting time doing other activities. like spending time with friends, family or even eating.

Of course, if you look at this scenario from afar, it may seem obvious that it’s not healthy. But stay, Often we can find ourselves in these situations without even realizing it. .

That is why there psychologist Natalie Christine Dattilo, a clinician at Harvard Medical School, has listed a series of signs that can help you identify if you’re experiencing “toxic productivity.” .

The therapist, a specialist in anxiety and depression, wrote in a column for CNBC What “Productivity becomes toxic when you feel pressured to be productive at all times and prioritize your perpetual to-do list at the expense of your well-being.” .

“Even though it is not a true diagnosis, This mentality can harm your physical and mental health and, in some cases, cause anxiety, depression, burnout, insomnia, or self-esteem issues. “, added Dattilo.

Following you will find five signs that may indicate that you are immersed in one of these paintings .

It doesn’t matter if you work from home or have to go to the office every day, If you are constantly moving with a feeling of (false) urgency to do different activities, this is already a first sign. of relevance.

“This can cause anxiety because the part of the brain responsible for detecting threats perceives urgency and misinterprets the signal as “danger.” activating a fight or flight response,” the psychologist explained.

To avoid these situations, In addition to trying to give tasks proportional and reasonable importance to what they deserve, Dattilo recommended trying relaxation techniques. .

“Repeat “slow down” to yourself like a mantra for a minute or two. Next, take your time doing any activity and focus on your breathing (five seconds to inhale, five seconds to exhale). Do this for three or five minutes can help control anxiety and minimize the perception of urgency “.

The specialist explained that this pointThis usually manifests itself in two main ways: feeling like not enough tasks have been accomplished or feeling like what has been done is not “good enough.” .

As a suggestion to combat these situations, the therapist recommended writing your thoughts in a journal, then examining the texts “for patterns” that repeat themselves. .

If you find a thought in which you notice that you demand more of yourself than of others, you can say to yourself: “I do things the best I can, like everyone else. » .

On the other hand, if you realize that you are basing your successes or failures on extreme terms – for example, that everything is good or bad, with no nuance in between – you can repeat to yourself: “A partial success still counts and what I have done is enough for today” .

Dattilo emphasized that this third sign This can be a symptom of an “over-reliance on productivity,” which is certainly detrimental. for your mental health.

One technique the Harvard psychologist shared to combat these scenarios is practice talking to yourself .

“Do it as you would with a friend or loved one, but using your own name” declared the expert in her column for the aforementioned media.

As an example, “you could say, “Natalie, you are doing well today!” This technique is called “remote self-talk” and research shows that it can help you see yourself more objectively. “.

To support this point, cited a study published in the journal Nature in January 2022.

If you feel like your schedule should be about taking on responsibilities and you’re not dedicating spaces to areas like rest or other areas that help you give of yourself, that’s a clear sign. .

“You may feel agitated, irritable or nervous when faced with an unexpected moment and the pressure to fulfill it, instead of just enjoying it “.

To combat these situations, Dattilo suggested “rethinking downtime as an opportunity” .

Remember that If you maintain a balance, not only will you be able to perform better, but you will also feel better. which is very relevant.

Dattilo declared that this sign This may be reflected in thoughts such as the belief that devoting space to one’s own well-being is “a waste of time.” .

“This includes neglecting exercise, sleep and rest, healthy foods, relationships, or time for play and pleasure. It is not uncommon for a person with this mentality to skip meals or even postpone going to the bathroom or drinking a glass of water. “he added.

Whether you encounter all or just some of these five signs, The psychologist emphasized that it is important to give yourself space to rest and have fun every day. .

Each of these aspects This will help you maintain better mental and physical health .

Notably It is always advisable to contact a specialist if you have any doubts on these topics, in order to assess the particular case and the best ways to approach it. .