Photo: Getty Images
A constant feeling of needing to do something, whether at home or at work. Rarely allowing yourself breaks or moments of rest—and when you do, they feel like laziness, not relaxation. A constant hum of activity defines your daily life. If any of the above sound familliar to you, you may be burdened by what’s called toxic productivity.
Toxic productivity stems from the relentless pursuit of self-optimization. Of course, striving to continually improve and evolve yourself is not inherently bad—quite the opposite. The problems arise when that effort compromises your well-being.
“Toxic productivity describes an unhealthy pursuit of constant productivity that goes beyond healthy limits,” says German psychologist Eva Elisa Schneider. “Those affected have the urge to make the most of every minute of their day.”
The problem: When you’re not constantly productive, you quickly start to feel guilty or worthless, restless, and unable to truly relax. “Unexpected free time, such as a canceled meeting, is not used for a break, but is immediately filled with other to-dos,” Dr. Schneider continues. A pattern of such behavior can lead to “health being neglected and important signs of exhaustion not being taken seriously.”
Where did the term “toxic productivity” come from?
Toxic productivity, according to Dr. Schneider, is not an officially recognized psychological term, describing instead a phenomenon increasingly observed in today’s performance-driven society—similar to terms like “high performer” or “social battery.” But how does this kind of compulsive overload develop?
“Often, it’s a combination of internal and external factors,” Dr. Schneider explains. “People who tend to overextend themselves, are highly perfectionistic, and have internalized beliefs that they are not good enough or not doing enough are more likely to fall into a productivity trap.”
When unfavorable conditions, such as an objectively high workload, are added to the mix, “an unhealthy cocktail develops.” During less demanding periods, these individuals find it noticeably difficult to slow down because they’ve developed a kind of habitual overdrive. Even then, they rarely allow themselves breaks, continuing to strive to meet their own high expectations, Dr. Schneider notes.
Who is particularly susceptible to toxic productivity?
The psychologist explains that perfectionists and individuals with high expectations of themselves are particularly vulnerable to toxic productivity—especially when they find themselves in environments that demand a great deal from them. “These individuals often have high performance standards and tie their self-worth closely to their professional achievements,” Dr. Schneider notes.
People in leadership roles with immense pressure to deliver results are also highly susceptible to toxic productivity—as are young professionals just entering the workforce, who feel the need to prove themselves. “This makes them more likely to push past their limits,” explains Dr. Schneider.
Toxic productivity’s effects on your health and personal life
Toxic productivity can lead to a wide range of issues, according to Dr. Schneider. On a mental level, stress signals such as racing thoughts, emotional numbness, irritability, tension, restlessness, and feelings of shame or guilt may come to the fore, “often accompanied by physical symptoms like sleep disturbances, pain, or digestive problems,” she says. “Prolonged stress can lead to more severe psychological problems, such as burnout, depression, or panic attacks.”
Additionally, in the context of their personal lives, those prone to toxic productivity frequently experience interpersonal conflicts, as their partners, hobbies, and social connections are often neglected.
“Strong performance requires non-performance”
Being productive all the time does not actually lead to an increase in productivity. According to Dr. Schneider, in fact, the exact opposite is true. “Those affected are constantly in survival mode, which makes them less creative, more prone to errors, and less focused,” she explains. “No one can perform at their peak every single day. We see this even in elite sports: Despite the best training, performance naturally fluctuates.”
She also emphasizes the importance of balance, saying: “Strong performance requires non-performance. Breaks and recovery phases are essential for sustainable productivity.”
However, for individuals who derive their sense of self-worth solely from productivity, relaxation is anything but easy. “For them, it’s often an uncomfortable state because they are no longer accustomed to calming their nervous system,” Dr. Schneider explains. As a result, some people must consciously and painstakingly relearn how to take breaks.
How can you protect yourself from sliding into toxic productivity?
It is important to develop a healthy relationship with productivity, Dr. Schneider emphasizes. This involves realistically assessing how many tasks can be completed within a specific time frame, with space for breaks and natural lags in performance factored in.
“Regular breaks are essential, even if they are just micro-breaks where you truly do nothing—perhaps stretch briefly, take a deep breath, make a cup of tea, or simply gaze into the distance,” Dr. Schneider says.
In the long term, it’s also advisable to engage in activities that don’t involve achieving or “working through” tasks, but are done solely for their own sake. These could include creative hobbies or long walks. Additionally, mindfulness techniques can help individuals stay present in the moment and better recognize and address their health needs.
“People need to learn that doing nothing and not striving for achievement can actually benefit them,” Dr. Schneider says. “It provides a soothing counterbalance to the performance-oriented demands of everyday life.”
This article was originally published on Vogue.com.
