When productivity gets toxic and how to get back to normal

In 2019, WHO contributedQD85 Burnout / ICD-11 for Mortality and Morbidity Statistics (Version: 05/2021) burnout in the International Classifier of Diseases (ICD-11). It would seem that the point has been set. Now this is the official position of evidence-based medicine: overwork, tight deadlines and the habit of taking cases at home are harmful to physical and mental health.

However, millions of people still fall into the same trap: they stay on the job at the end of the day, continuing to work even on weekends and holidays.

On the surface, these employees are incredibly productive. They can reply to a working email or make a couple of edits to the project while they are in a traffic jam or queue. Why, even on a date you can hear: "Wait a minute, I'll just answer an urgent letter!"

Employers often encourage this behavior. But in fact, everyone suffers from it.

What is toxic productivity and where does it come from

Toxic productivityWhat to Do When It Feels Like You Never Do Enough / Psychology Today

- this is the need to always remain effective, "to be in touch", and it does not matter at what cost.

This behavior is not new. In the professional world, there has been a competition for a long time over who can do more and sleep less. Psychologists even callThe Truth About the Hustle Culture / Taylor's University this phenomenon is a "culture of vanity".

It is no coincidence that in social networks you can see posts like: “Left the office at midnight. Tomorrow is the same busy and exciting day. " The reason for this attitude has to do with the belief that the more you work and improve yourself, the better you are. The motto of this approach can be considered the famous tweet of Elon Musk: "Nobody has ever changed the world in 40 hours a week."

There are way easier places to work, but nobody ever changed the world on 40 hours a week

- Elon Musk (@elonmusk) November 26, 2018

In the pandemic, the pursuit of productivity has only intensified. Remoteness has completely erased the boundaries between work and play, and now people strive to be in touch even more actively than before.

One tries in this way to show that there really is a lot works, and does not run to the supermarket and does not do household chores during the day. For the second, this is a way to compensate for the absence in the office. And the third wants to demonstrate that he is the most reliable and efficient employee in any conditions.

For such people, work becomes more important than anything else. And a "bustle culture" sometimes does help them get promoted or recognized. However, there is a dark side to this productivity.

Why is productivity so toxic after all?

Clinical psychotherapist Kruti Kwazi highlightedThe Dangerous Trap of Toxic Productivity — and How to Break the Cycle / Real Simple several physical and mental problems at once, which every person who is carried away by the "culture of vanity" will surely face.

1. Constant dissatisfaction

“I could have done more” is an obsessive thought that haunts any person who has slipped into toxic productivity. Indeed, after all, a phone or a laptop is at hand all the time. This means that you can answer one more letter, make a couple more edits, finalize that text and watch that lecture on motivation. And the list is endless.

As a result, by the end of the day, the person falls off his feet, but still believes that he tried not enough. One could be more active. More productive. More successful.

2. Anxiety

It is common for such people to doubt themselves all the time and think that they have not done enough. This means that they are not as professional as we would like, and generally out of place. As a result, it may develop impostor syndrome. Its consequence is constant restlessness and anxiety caused by the fear of "exposure" and dismissal.

3. Falling self-esteem

The toxic productivity person associates self-esteem with the number of hours devoted to work. I worked hard, I didn't sit idle for a minute - well done! “I could have done better…” is a lazy loser.

4. Relationship problems

Chatting with family and friends is time-consuming. And with toxic productivity, it is sorely lacking. As a result, a person becomes impatient and even intolerant, avoids “meaningless” heart-to-heart conversations and meetings, which leads to natural difficulties in relationships.

5. Health problems

Work tasks in toxic productivity seem to be more important than sleep, rest, walking, exercise. With obvious consequences: chronic stress, hemorrhoids, cardiovascular problems, and others violationsassociated with a sedentary, socially withdrawn and very nervous lifestyle.

6. Decreased productivity and motivation

Toxic productivity sooner or later develops into burnout and depression. A person who had previously been on fire with work begins to get tired quickly and perform his duties automatically - there is not enough strength for more.

Why toxic employee productivity harms the employer

The formula is straightforward. An employee suffering from toxic productivity will fail the manager at the most unexpected moment. Not by malice. It's just that a person who does not rest and does not have the opportunity to recover, one day runs out of energy - and he "turns off", like a toy with a dead battery.

Coping with toxic productivity

To work effectively, you have to forget about personal relationships, everyday problems, and hobbies for a while. Likewise, in order to live productively - to rest, recuperate, communicate, walk, exercise - you need to learn to forget about work.

The only way to break out of the toxic productivity trap is to strike a good work-life balance.

Here's how to recommendThe Dangerous Trap of Toxic Productivity — and How to Break the Cycle / Real Simple psychologists act.

1. Discuss the situation with the employer

Your boss probably knows how important it is to recover. Talk to him about the changes you plan to make in your life.

For example, let them know that you will now be out of touch on weekends and after seven in the evening. If you feel completely exhausted, ask for an unscheduled vacation (and, of course, do not try to work during it).

2. Schedule work breaks

That's right - put them on your schedule. For example, indicate that you have 10-15 minutes of free time after each important meeting or completed phase of work.

Take a walk, get some fresh air, do a little warm-up, drink water, listen to music, meditate. Or at least just look out the window instead of the monitor or documents.

3. Relax on the weekend

No phones, urgent letters or business meetings. To regain strength, you need to completely disconnect from work.

4. Set boundaries that will define your lifestyle

For example, agree with yourself:

• sleep at least 7 hours a day, for this you can, for example, go to bed no later than 11 pm;
• warm up at the end of each working hour;
• determine the time for communication with family and friends, when you will definitely not be distracted by other things;
• Eat at least twice a day rather than snack on the run.

5. Try to opt out of social media

Especially on weekends and on vacation. Observing someone else's embellished life makes you think: "Other people are so active, not like me." Feelings of guilt will cause stress, which will definitely interfere with a normal rest.

6. See a psychotherapist

This advice is for difficult cases: when you realize that you cannot break away from work even on weekends and your relationships with loved ones are rapidly deteriorating.

With the help of a professional, you will work out what drives you into a "bustle culture" and gradually learn to maintain a healthy work-life balance.