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Productivity shame is a feeling of inadequacy or guilt that arises when we believe we are not being productive enough. It’s essentially an internal pressure to constantly achieve and accomplish, often fueled by unrealistic expectations. In this post, we’ll learn more about it.
Underlying Causes
Here are some causes that can trigger feelings of not being more productive:
1. Setting unrealistic expectations: We may set standards for ourselves that are impossible to attain, such as working around the clock or wanting to achieve perfection in everything that we do.
2. Lack of boundaries: Blurring the lines between work and personal life can lead to constant feeling of needing to be productive, even during downtime. (Believe me, this is bad! 😕)
3. Social comparison: Comparing ourselves to others, especially on social media where everyone showcases their most productive moments, can trigger feelings of inadequacy.
How to know if you’re experiencing productivity shame?
Understanding the causes is important, but do you know if you’re experiencing producitivity shame?
- Do you struggle to take breaks or disconnect from work, even when you’re not actively working?
- Do you find yourself working late into the night or sacrificing sleep to get things done?
- Have you noticed changes in your eating or sleep habits due to stress and anxiety about productivity?
- Do you find yourself constantly criticizing your accomplishments and focusing on what you haven’t done?
- Do you avoid social activities or hobbies because you feel guilty about not being productive enough?
By reflecting on these questions, you can gain a better understanding of whether productivity shame might be at play. Unfortunately, my answer to all the above questions was “Yes”. I was never satisfied; and the guilt degraded my confidence in every meeitng at work.
Breaking free from the feeling
Here are some ways to overcome the feeling of productivity shame:
- Define realistic goals: Set achievable goals that align with your needs and capabilities, not just societal expectations.
- Embrace imperfection: Accept that everyone has limitations and it’s okay not to be productive all the time.
- Focus on progress, not perfection: Celebrate small wins and incremental progress rather than fixating on reaching the “perfect” level of productivity.
- Set boundaries: Create clear boundaries between work and personal life and prioritize self-care to avoid burnout.
- Disconnect from social comparison: Limit your exposure to curated online spaces and focus on your own journey.
- Practice self-compassion: Be kind to yourself and acknowledge your efforts, even when things don’t go as planned.
Did I overcome it?
Well, as of this day, no, I haven’t! You might wonder, “then what’s the point?”. To me, discovering that such a thing exists was an eye-opener. Feeling overwhelmed and ashamed can lead to burnout and decreased motivation to work, creating a vicious cycle. Sadly, I have been trapped in this cycle for a very long time.
Now that I understand it, I’ll know it the next time when I feel guilty about being less productive, and try to address the real problem. And trust me it is not a goal, it’s a process. I hope this post is helpful to you!