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Productivity shame: Why you never feel like you've done "enough"
The Spiral of Productivity Shame
Productivity shame is a feeling that you are not doing enough, whatever the number of hours you are working, or the number of tasks you are crossing off your to-do list. It also means you feel guilty when you rest or take time off watching a movie or just play around for a while. All of this is harmful and can lead to stress and burnout.
Productivity shame creates a cycle of failure and is a terrible and negative approach towards getting others to work.
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Causes of Productivity Shame
- We link our products to our self-worth, thinking that we need to get more done, and our self-esteem depends upon it.
- We set unrealistic goals, which can be discouraging for us if we keep on focusing on the end result.
- We compare ourselves with others, who seemingly are doing better and are more productive.
Overcoming Productivity Shame
- Disconnect your Self-worth from your achievements.
- Set realistic, effective goals: The three elements of goal-setting are knowing what you want to achieve, how you're going to get there, and why you want to achieve something. If you have a compelling reason and motivation, go for it.
- Appreciate progress: Consistent progress aids productivity better than the achieving of goals.
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- Personal productivity is not about all-round efficiency, and it is wrong to think about your input as that of a machine in a factory unit.
- This is further complicated by our mistaken assumption that being in demand means that we are doing a splendid job.
- We blur our all boundaries between our work and personal life and every minute of the day is to be kept busy as we rush to attend every meeting, cross out every task from the to-do list or to answer every email that we get.
Completion Bias
Our brain starts to favour small tasks that give a false impression of productivity (woohoo! I just sent out fifty emails!) while we neglect the large, complex but meaningful tasks.
This is known as the completion bias.
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... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.
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Emotions and procrastination
If you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating.
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Benefits of an evening routine
Haphazard evening routines can have serious effects on our sleep.
The right evening routine helps us wind down, relax, and get into a deep, restorative sleep—making us refreshed and ...
The science of sleep
When we close our eyes for the night, our mind cycles through different stages of sleep:
- Light sleep: Which is most similar to being awake
- REM (or Rapid-Eye-Movement): Where our minds are asleep but active and where dreams are most likely to happen
- Deep sleep: Where our mind is in “regeneration” mode
So many things can get in the way of us reaching deep sleep, from stress and burnout to late-night screen usage, eating late, and physical issues. To make sure we reach our deep, restorative sleep, we need a proper evening routine.
Create a “closing ritual”
For most of us it is the mind, rather than the body, that disrupts restorative sleep.
To cleanse our mind of the leftover responsibilities of the day, we need to bring a mental wind down into our evening routine.
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