What is productivity guilt?

I’m sure you’ve heard it before – that voice telling you that if you take a break, you’ll fall behind.

It’s the nagging feeling that you should always be doing more, that your worth is determined by how much you do instead of who you are.

I used to hear this voice when I would take a 5-minute walk during a long run: “the distance doesn’t count if you walked part of it!” Or on sunny days when everyone else would be outside being active and social, I preferred to stay inside with a cup of tea and read (I mean, I’m Irish. I burn.)

But let me tell you a secret: productivity guilt is a lie.

You are more than your accomplishments, and it’s okay to take a break and recharge.

What causes productivity guilt?

Productivity guilt can be caused by a variety of factors.

One common cause is the pressure to constantly perform and produce in our society, where success is often equated with productivity.

Social media and comparison to others can also play a role. We see people sharing their achievements, making us feel we need to do more.

Additionally, personal beliefs and expectations about productivity and self-worth can contribute to feelings of guilt. These beliefs are often picked up from our family, friends, and community as children.

How does productivity guilt negatively affect my daily life?

Productivity guilt can have a significant impact on your everyday life.

Here’s what it may look like for you:

• Burnout and exhaustion
• A lack of motivation and procrastination
• Feeling overwhelmed and unsure of where to begin
• Struggling to maintain a healthy work-life balance

Recognizing and addressing productivity guilt is essential for maintaining a healthy work-life balance and achieving long-term success and fulfillment.

So if any of those resonate with you, keep reading.

Actionable ways to banish productivity guilt from your mindset

Constant guilt isn’t going to get you anywhere. So instead, try removing the barriers you’ve set for yourself thanks to productivity guilt with these 10 productivity tips.

Schedule breaks

As a high achiever, it’s easy to get caught up in the mentality of “work, work, work.”

But taking breaks is just as important as working hard. Scheduling breaks into your day can help you overcome productivity guilt. Not only will you come back to your work feeling refreshed and rejuvenated, but you’ll also be more productive in the long run.

Try this

• Use a productivity app that schedules breaks for you automatically, such as Stretchly or Pomodoro Tracker.
• Set a reminder on your phone or computer to take a break every hour or two.
• Schedule a regular time each day for a longer break, such as a lunch break or a midday walk.

Track your accomplishments

It’s easy to forget what we’ve accomplished when focused on what we haven’t done.

So take a few minutes each day or week to write down your accomplishments. It could be something as small as sending an important email or as big as completing a major project.

And when you’re feeling guilty about taking a break or not working as much as you think you should, you can look back at your list and see how much you’ve already accomplished.

Try this

• Use a planner or bullet journal to track your daily accomplishments.
• Create a spreadsheet or document to track your progress on larger projects.
• Use an app like Todoist or Trello to track completed tasks and projects.

Set achievable goals

It’s easy to feel overwhelmed when we set unrealistic expectations and impossible goals for ourselves.

This is why it’s crucial to set achievable goals. When we set realistic goals, we break free of guilt and give ourselves a chance to succeed, which makes us feel accomplished and motivated to keep going.

Instead of trying to finish an entire project in one day, break it down into smaller, more manageable tasks.

This will help you see progress and feel good about your accomplishments.

Try this

• Break down larger projects into smaller, manageable tasks.
• Set specific, measurable goals, such as completing a certain number of daily tasks.
• Set goals using the SMART (specific, measurable, achievable, relevant, time-bound) method.

Practice mindfulness

Feeling overwhelmed by productivity guilt can cause stress and anxiety, negatively impacting your physical and mental health.

That’s why practicing mindfulness is important to help you stay present and focused.

Taking breaks throughout the day to practice mindfulness can help you stay calm and centered, ultimately leading to increased productivity and less guilt.

Try this

• Use a mindfulness app, such as Headspace or Calm, to practice meditation or deep breathing exercises.
• Take a mindful walk during your break, paying attention to your surroundings and breathing.
• Practice mindfulness throughout the day by taking a few deep breaths before starting a task or taking a moment to pause and notice your thoughts.

Prioritize restorative activities

Schedule time for activities that bring you joy and relaxation, such as yoga or meditation.

It might seem counterintuitive to productivity, but taking breaks and doing things that nourish our minds and bodies can recharge our batteries and help us return to work with renewed energy and focus.

So instead of feeling guilty for taking a break, try to see it as an investment in your productivity.

Trust me, your future self will thank you for it!

Try this

• Schedule a regular yoga or meditation class.
• Make time for a hobby you enjoy, such as reading or painting.
• Take a nature walk or spend time in a park to unwind.

Focus on progress, not perfection

No one is perfect, and striving for perfection can leave us feeling defeated and unmotivated.

Instead, focus on your progress, even if it’s small.

By focusing on progress, you can free yourself from perfectionism and feel more motivated to do important tasks and keep moving forward. Plus, celebrating your progress will make you more likely to stay motivated and avoid that pesky productivity guilt.

Try this

• Celebrate your small wins and progress towards your goals.
• Practice self-compassion and remind yourself that mistakes and setbacks are a natural part of the process.
• Use positive affirmations and self-talk to shift your mindset from perfection to progress.

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Use positive self-talk

When we constantly criticize ourselves for not doing enough, we create a negative feedback loop that only makes us feel worse.

Instead, try using positive self-talk.

For instance, instead of saying, “I’m not doing enough,” try saying, “I’m making progress, and that’s what counts.”

By focusing on what you are accomplishing instead of what you’re not, you can build a more positive relationship with yourself and your work.

Try this

• Write down positive affirmations and repeat them to yourself throughout the day.
• Use a gratitude journal to focus on what you’re grateful for and your progress.
• Practice mindfulness and notice when negative self-talk arises, replacing it with positive self-talk.

Learn to say no

Getting caught up in wanting to please everyone and taking on too many tasks is easy.

But the truth is, we only have so much time and energy in a day.

Saying no can be difficult, but protecting our time and preventing burnout is necessary. And it doesn’t make us a bad person; it just means we’re taking care of ourselves.

Try this

• Prioritize your commitments and learn to say no to requests that don’t align with your goals or values.
• Use a script or template to help you say no politely and assertively.
• Practice saying no to smaller requests before tackling larger ones.

Trim your to do list

Having a never-ending, vague to do list can be overwhelming and make us feel like we’re not doing enough.

So shorten your to do lists!

Personally, I’ve found that limiting my daily to-do list to just 2 results-generating items (1 that takes 1 hour or longer and one that takes 1 hour or less) can really help me stay on track and reduce the pressure I put on myself.

Plus, having a shorter list can help us avoid burnout and maintain our motivation throughout the day.

Try this

• Treat yourself with kindness and understanding, especially when you make mistakes or face setbacks.
• Practice self-care, such as taking a bubble bath or scheduling a massage.
• Use positive self-talk and affirmations to remind yourself you’re doing your best.

9 alternatives to saying “I did nothing” in response to the dreaded “What’d you do this weekend?”

We’ve all had those weekends that felt rejuvenating.

But then we get to work on Monday, and someone asks what we did for the weekend, and our luxuriously quiet weekend suddenly sounds dull and lazy in our heads.

So we say, “I did nothing,” and immediately feel embarrassed.

We feel guilty and ashamed of taking time for ourselves, even when we desperately needed it. Leading to burnout and exhaustion, which is the exact opposite of what we’re striving for as high-achievers.

So, let’s change the narrative.

Instead of saying, “I did nothing,” let’s reframe it into a positive statement.

Maybe you spent the day resting and recharging, essential for maintaining productivity and creativity. Or you spent the day reflecting on your goals and how you can achieve them, which is a critical step in creating financial stability and success.

Here’s 9 more alternatives to “I did nothing” to keep in your arsenal:

1. “I took a mental health day to recharge.”
2. “I spent the day reflecting.”
3. “I had a self-care day to prioritize my well-being.”
4. “I practiced mindfulness and meditation to reduce stress.”
5. “I caught up on some much-needed rest and relaxation.”
6. “I allowed myself to rest.”
7. “I took a day off.”
8. “I spent quality time with loved ones.”
9. “I worked on personal development and growth through reading or learning something new.”

Pick your favorites. Say them in the mirror. Own them.

Banish productivity guilt: stop saying I did nothing

Productivity guilt is a common experience that affects many high-achieving individuals, but it is not a healthy or sustainable mindset.

It can cause stress, anxiety, and burnout, negatively impacting your overall well-being and success in the long run.

Fortunately, there are several ways to overcome productivity guilt.

Schedule breaks, track accomplishments, set achievable goals, practice mindfulness, prioritize restorative activities, and focus on progress instead of perfection.

Remember, taking a break and recharging is okay – you are more than your accomplishments.