When Productivity Anxiety Becomes a Barrier: The Link Between Doing More and Thinking Less

It’s no secret that the modern times we live in, productivity is valued over a lot of other things. We’ve become obsessed with staying busy and many people feel that their worth is dependent on how productive they are. Many people have developed productivity anxiety which gets in the way actually getting things done. It’s hard to disentangle self-worth from how much you’ve accomplished when society reinforces it so much. With increasing demands on people to focus on their careers, maintain a social life, and stay fit, it can feel like being hyper productive is the only way we can get it all done. Especially around the new year, when people are thinking about new years resolutions, how to be productive is a hot topic. I like to think of productivity as an outcome of mental flexibility. In this post I’ll talk about how sometimes doing less can lead to accomplishing more. 

The Productivity Trap

“I’ve just been so busy lately!” How many times have you heard this phrase when catching up with a friend or talking to a co-worker? It’s like we wear being busy as a badge of honor. It’s easy to feel productivity anxiety when we’re constantly comparing ourselves to others. However, I think there’s a big difference between being busy and being productive. Sometimes being busy can be a form of procrastination. When we are busy doing things that are not what we actually need to get done, it can actually be a way we putting tasks that are mentally demanding or bring up some anxiety off. 

For example, if finances are an issue in your life, you might do the laundry or clean the kitchen instead of opening up your bank statement and coming up with a monthly budget. You might do this because looking at your bank statement causes anxiety and as humans we are masters in trying to avoid emotional discomfort so it may feel less painful to do something else and still get a hit of dopamine from accomplishing a task. The issue with over scheduling as a way to procrastinate, is that it actually increases productivity anxiety because you may be getting a lot done but your underlying anxiety about what you’re avoiding tends to still be in the back of your head.

Another problem with focusing on productivity is it can lead to multi-tasking which is notoriously bad for efficiency. When you try to get everything done you end up getting nothing done which only increases the productivity anxiety. There is often a mental cost that comes with juggling tasks. Your much less likely to be thorough with things if your mind is not in the present and thinking about the next task you need to get done. 

How Productivity Stifles Mental Flexibility 

Mental flexibility is the ability to adapt, think creatively, and adjust to new situations. It plays a crucial role in our ability to problem-solve and emotionally regulate. The more mentally flexible we are the easier it is to cope with productivity anxiety. Mental flexibility allows us to bounce back from setbacks, re-evaluate whether our strategies are working, and transition to new tasks more efficiently. Mental flexibility doesn’t focus on outcomes it’s more focused on a state of mind. Whereas productivity is more outcome based. Especially when you have productivity anxiety, mental flexibility goes out the window. Here are some of the ways focusing on productivity alone tends to be detrimental to mental flexibility

• Overemphasis on outcomes:

Mental flexibility asks “how” are you doing versus productivity asks more of “what” you accomplished. When we are too focused on productivity it can often come at the expense of mental adaptability. If your metric of success is only on how much you got done, your ability to discern what is actually important to get done versus what is just filler tasks will be diminished. Hyperfocsing on how much you can get done is also a recipe for burnout and and is a big reason why people feel productivity anxiety. If your only focusing on the to-do list, your much more likely to over schedule yourself which is inevitably going to tire you out quickly. This can lead to the “start on monday” phenomena that is all too common. The rigid black and white thinking of if I can get it all done, I might as well throw out the list and start tomorrow.” 

• Disconnect from values

When we are so focused on how many things we can check off our to-do list, it tends to disconnect us from the “why” behind what we are doing. Being disconnected from our values is a common reason for productivity anxiety. Being connected to our why is one of the most important pieces of self-improvement so it’s pretty essential that we stay grounded in the “why.” It allows us to persevere when we feel a lack of motivation because we are connected to our purpose for pursuing certain endeavors. When we are only focused on productivity it doesn’t allow us to see the big picture leading to increased risk of burn out.  

Cultivating Mental Flexibility in a Productivity-Focused World

When mental flexibility is the goal rather than how much you can get done, it does wonders for productivity anxiety. You’ll be surprised at how much you can actually accomplish when you focus on mental flexibility. I like to think of mental flexibility as the foundation for productivity. The problem for a lot of people is that they focus on the manifestation of mental flexibility which is productivity rather than the core principle itself. So how do we cultivate mental flexibility? Here are some strategies you can start using:

• Redefine success

Try emphasizing learning, growing, and adaptability over sheer output. As humans we are naturally inclined towards self-improvement so if you allow yourself to tap into this innate quality, the things you need to get done to grow will naturally fall into place. It takes some convincing and self-trust to be able to make this shift but with practice it should get easier. When you define success by the quality of your focus and your intentions there leaves less room for self-criticism for not getting all of the things done. 

• Build Intentional Pauses

Downtime is so important for cultivating mental flexibility and great for reducing productivity anxiety. When we don’t give ourselves the chance to pause we won’t be able to evaluate how we are spending our time and make the necessary changes. In those pauses you can also easy your productivity anxiety by reminding yourself that you are doing the best you can and re-assure yourself that you don’t have to get it all done today. Starting the morning with meditation or setting an alarm on your phone every couple of hours for a five minute break for meditation or just closing your eyes can do wonders. 

• Practice Curiosity

Make it habit to notice yourself in a gentle way. When you practice curiosity you’re more likely to be able to be kind to yourself rather than judge yourself harshly. Self-criticism is a killer of mental flexibility so it’s important to notice how you are relating to yourself. For example, If you’re noticing yourself procrastinating asking yourself why you are avoiding the task you were intending to do with a tone of curiosity will help you get back on track as opposed to judging yourself for procrastinating. 

In today’s world, it’s easy to feel like being productive all the time is the only way to succeed. How can you not feel productivity anxiety when the standard is so high? But when we’re constantly chasing goals and checking off to-do lists, we might miss out on something even more important—our own growth. Real self-growth doesn’t come from working nonstop; it comes from slowing down, reflecting, and giving ourselves the chance to explore who we are beyond what we accomplish. Taking breaks, pursuing things just because they make us happy, and learning to be okay with not always being “busy” are just as important as any achievement. Sometimes, the best way to move forward is to stop and give ourselves the space to grow.