These 5 Practices Will Help You Beat Productivity Anxiety
You don’t have to optimize every hour to get closer to your dreams.
“I have this productivity anxiety
that everyone else is working harder than me
and I’m going to be left behind
cause I’m not working fast enough
long enough
and I’m wasting my time” — Rupi Kaur
It was Sunday — my only rest day. Even though I was supposed to enjoy my free day, I felt frustrated.
I worried whether I could rest ‘well enough.’
I realized the main reason I implemented rest days and self-care is to be more productive later on. I needed to optimize every day to move forward with my goals. If I wasn’t able to work ‘enough’ one day, I felt frustrated.
I felt like I wasn’t enough.
Productivity anxiety made me impatient. As Rupi Kaur put it, “I learned to plant seeds in the ground and expect flowers the next day.”
Have you ever experienced guilt during your free time, thinking you should be working instead?
If the answer is yes, you might also have a thing with productivity anxiety. The way I conquered the feelings can help you too.
I’m aware many people are not able to use the advice I’m going to share. If you have a 9–5 job and a side hustle, maybe even kids, then you should stop reading here. You’re doing the best you can, and I’m sorry, but most likely, I can’t help you.
However, if you’re at the beginning of your self-employed journey, you likely have the flexibility to beat productivity anxiety.
1. Block Your Working Hours
I used to work through the whole day, juggling university, my bachelor’s thesis, a teaching job, and writing.
Even after I had no more urgent university obligations, I wrote 5–6 hours beside my daily job. Unconsciously, I filled my writing hours with procrastination, surfing on the internet, or seeking the perfect picture for hours for a single article.
Long story short, I didn’t focus effectively. I knew I was going to work the whole day anyway, then why bother?
Now, my schedule looks this way:
I work significantly less, and after the time is up I simply stop.
Time blocking is a time management tool that helps “dividing the day into blocks of time with each block dedicated to accomplishing a specific task or activity and only that specific task or activity.”
For example, I write every day from 7:30 am to 10:30 am, and I teach from 3 pm to 7 pm. During this time, I’m not allowed to surf the internet or check my e-mails.
The reason why this method is so effective is that it promotes “deep working.” When you decide to work, you have to focus on your tasks; there are no more excuses.
Time blocking helps me beat procrastination and forces me to focus. At the same time, my anxiety reduces because I know I have to work 7 hours each day, and then I’m ready to rest.
The first step to tackle productivity anxiety is time blocking. Block out hours for focused work and do your best to forget about your job when the time is up.
2. Practice Being Unproductive
Once you’ve done your blocked hours, practice sweet idleness.
Let your mind know that the only time you’re allowed to work is during blocked hours. In those intervals, you must concentrate. Later on, however, you have to turn off and enjoy life. Embrace the pleasure of doing nothing.
Being unproductive can be frustrating in the beginning, and I still have difficulties with it. Every once in a while, I‘ll feel guilty watching Netflix even if I do it for only 40 minutes.
Studies show that taking regular breaks can reduce stress, improve well-being and even support productivity.
Try your best not to schedule anything; engage in activities for the sake of pleasure and relaxation. It might be reading, taking a nap, cooking, going for a walk, or watching Netflix.
Whatever tickles your fancy, enjoy being unproductive.
3. Disconnect
After you’ve finished work, the worst thing you can do is keep scrolling social media endlessly.
Turn off your notifications and shut down your computer. It’s time to experience reality.
Go out and feel the warmth of the sunshine or the cold of the rain on your skin. Meet some friends and ride your bikes in a park, or go for a walk. Organize a picnic in nature and watch the sunset.
This world has so much more to offer than our jobs and computers.
Last year, I did a social media detox for one month, and its effect was insane. Life around me slowed down, and at once, I started to have more time. I could tackle my to-do list with ease, and my anxiety nearly disappeared.
Disconnect.
4. Learn From Children
A few weeks ago, I was walking in a park with my boyfriend, and we saw some children playing hide-and-seek. They indulged in the game so much they didn’t even realize the people around them. One of the kids almost collided with us while she was running.
When was the last time you played something and forgot about time and space?
“While play is crucial for a child’s development, it is also beneficial for people of all ages. Play can add joy to life, relieve stress, supercharge learning, and connect you to others and the world around you. Play can also make work more productive and pleasurable.” — The Benefits of Play for Adults
Reintroduce games in your life. Try out playing cards or board games with your friends or family. Go out and play soccer, volleyball, or other ball games.
Indulge in the present moment, and remember how did it feel to play when you were still a child.
5. Meditate
I’ve been meditating nearly every day for five months in a row.
I feel in control of my emotions — I’m no longer dominated by them. Even if I experience negative feelings, I can observe them from a distance without getting lost. Meditation calms my mind and beats my anxiety.
“Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and understanding how and why you think and feel the way you do, and getting a healthy sense of perspective in the process.” — Andy Puddicombe
There are plenty of articles that explain how to introduce meditation to your life, but Eva wrote one of my favorites. In this article, she thoroughly explains how to unlock the potential of meditation and make it a long-term habit.
The essence of her article is:
- Keep your phone on flight mode when you meditate
- Start the day with the practice
- 3 minutes of mediation will be enough at the beginning
- You don’t have to like the practice; just stick to it
Try implementing meditation into your daily life.
Final Thoughts
I’m not perfect, and sometimes I still feel anxious about my journey. However, if I do, I know where to look for solutions.
Either a walk in nature, a 10-minutes meditation, or an additional hour of concentrated work. I always find ways to move forward.
If you feel your productivity anxiety is taking over, here’s what to do:
- Block working hours
- Practice the sweet nothing
- Turn off your smart devices
- Play like the children
- Meditate
And remember: Your worth can’t be measured in what you’ve done. You’re enough even if you’re not productive.
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