Are we addicted to work? The rise of Toxic Productivity (10 minute read)
Did you know?
1. In 2019 the WHO officially added workplace burnout as an occupational phenomenon to its international classification of diseases?1
2. Overworking can be a sign of high functioning depression by covering up feelings of low self-worth, guilt and sadness by channelling our energy into work2
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What is toxic productivity?
“too much is never enough”
Simone Milasas -business coach and author of “Joy of Business”
Feel familiar?
Do you rush to volunteer for new projects even when your plate is already full?
Do you always try to fit in that ‘one last thing’ on your to-do list?
Do you always feel the need to go the extra mile even when it’s not expected of you?
Toxic productivity occurs when an individual has an unhealthy desire with being productive at all times – that feeling of constantly being on the go.2,3
Productivity can become addictive. Scientifically…
· Dopamine rushes lead to feelings of accomplishment
· Adrenaline rushes keep individuals always “on”
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The toxic productivity Cycle:2,3
Toxic productivity can lead to unhealthy feelings of low self-worth, negative self-judgement and failure if we’re not constantly ‘doing.’
People who suffer from toxic productivity will commonly focus on what they haven’t accomplished during the day, rather than what they have.
This fear of failure and not accomplishing enough can result in negative feelings associated with imposter syndrome as well as constant restlessness accompanied by the compulsion to do MORE
Doing more doesn’t always or necessarily lead to more productivity and/or better results. The constant physical and mental drain can in fact lead to a LACK OF productivity, efficiency and motivation and that in turn once again drives the compulsion to do more…
The line between work and life can quickly start to blur…and eventually this can lead to disastrous consequences such as fatigue, depression, burnout and severe stress.
Medics can be particularly prone to the toxic productivity cycle as we are shaped by the notion that we should be ‘lifelong learners.”
Whilst this is true, when is more, actually enough?
As a medic, I’m sure many of you will agree that the extracurricular activities which we are expected to fulfil occur outside of our full time working hours remit.
The extra audit, teaching, log book, self-reflection, job application, exam revision, writing that last entry in the notes, finishing something off because you don’t want to hand it over to your colleague …
This can result in “normal” everyday tasks being neglected – eating, sleeping, exercise, washing up, doing the laundry, meeting loved ones, making time for ourselves…
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So - are we addicted to work?
Some theory – why does it occur and why is it important to recognise?
Many individuals have entered toxic productivity cycles during the pandemic for two main reasons:
1. Entering a global pandemic has led to a loss of overall control of normality.
Diving into what we can control – our work – (because that’s probably the only constant throughout the whole pandemic) enables individuals to regain that control —> sense of power —> sense of fulfilment.
2. The lines between work and home have become blurred
Lack of boundaries with working from home leads to a feeling or need to prove to your colleagues that you’re always available, and accessible – emails, Whatsapp groups, Slack groups, Zoom meetings
Recognising the precipitants:2,3,4
High self-expectation – Setting yourself too high, impractical and unrealistic expectations can lead to negative effects on physical and mental wellbeing,
Comparing yourself to others – “hustle culture” is a term infrequently used in the medical world. It describes the unspoken competition of who can do more and sleep less, and perhaps everyone in the field is guilty of trying to survive in this game, particularly whilst trying to fight for those all precious training posts and consultant posts. Playing into this culture can lead to the amplification of anxiety as individuals will often think that if they switch “off” that there will always be someone else out there still switched “on,” still working hard, if not harder than you – and that’s not okay.
Living in an open access world – One of the main advantages of technology can quickly and insidiously become its disadvantage as individuals struggle to unplug and are constantly obsessed with being able to do and achieve more at the touch of a button.
Taking on other people’s burnout – It can be difficult to be there for yourself as well as others. Sensitive people are particularly prone to this and may find it difficult to set boundaries and subsequently carry the burden.
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The side effects:
Toxic productivity can lead to negative outcomes in mental health lower self-worth, anxiety, depression
Losing control in the pandemic over a lot of simple things we would normally have autonomy over (who we see, when we see them, travelling, taking annual leave etc) has caused us to clutch on to control over the things we can, and a lot of this is reflected in our work.
However, some individuals may not even notice the subtle side effects of combining a global pandemic and toxic productivity together - such as being impatient with a loved one or not taking the time out to unplug because we’ve started attaching our self-worth to the number of hours we’re working for our departments and teams.
We’ve all been there - the guilt of not signing up to overtime, that one extra shift, those few extra hours, particularly during a pandemic when your team needs you the most can feel extremely guilt provoking.
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10 point plan to breaking the cycle!
1. Recognise the problem – look for the red flags
· Work related guilt
· Feeling like you should be doing more
· Feeling like if you’re not doing SOMETHING, you’re wasting your time
· Fatigue/exhaustion especially first thing in the morning
· Downtime makes you anxious e.g. socialising, chilling on the couch
· You’re faced with a task and always ask yourself “what’s the point, what can I gain from that?”
2. Get the basics right:
· Sleep well! 7-8 hours minimum.
· Eat well – at least 2 good meals per day!
3. Reframe the mindset:
· Stress does not = creating more
· More hours do not = creating more
Yes, in the short term these may both work for example, working under pressure for a particular deadline, and putting the hours in for that deadline, but doing this on a long term basis has more negative effects than positive.
Learn to sit with your feelings and acknowledge them as opposed to avoiding them and burying yourself in work…
4. Work smarter. Not harder.
You can take 2 hours to create a presentation with distractions and a highly stressed mindset and LOW productivity or you can take an hour to create the same presentation through working smarter, setting realistic goals and facing things with a more positive and relaxed attitude resulting in higher levels of productivity.
If you’re feeling positive about what you’re doing you’re more likely to create and perform better with a sense of ease and alignment. 3
Take a look into SMART goals. 5
5. Create boundaries and be intentional with your time
Strategies to do this include:
· Time box – Aleesha has written a great blog post on Reclaiming your Time. Check it out here.
· Set screen free periods on your computer and phone:
o Plan time away and instead listen to music, meditate, exercise
o No mobile at meal times
· However you unwind - prioritise it. Plan your free time/annual leave with activities you enjoy and will help you to feel rested and recuperated
6. Do tasks you value not what society is telling you that you should.
“Don’t judge what you’re choosing…EVER!”
Simone Milasas
7. Focus on values and not goals
Do your activities align with your values? If not then, why are you doing them?
The next time you embark on a task, ask yourself, why exactly am I doing this?
8. Self-care
Strategies to do this include:
· Regular breaks – this is particularly important when studying! Fresh air, hydrate, stretch your legs…
· Social media breaks – we subconsciously absorb a lot of negative energy from social media through a) constantly looking at (and acknowledging) other peoples’ achievements/actions instead of our own and b) wasting precious time on other peoples’ lives instead of our own à this can lead to feelings of guilt, jealousy and feeling like we’re not good enough without us even realising!
· Do nothing - At some point in the day, take some time out to do absolutely nothing. Let your mind be free, give it time to wonder and unleash your creativity…
9. Practise a degree of professional detachment
As doctors this can be particularly hard, but it is important to recognise that you can be committed to your job WITHOUT it becoming your sole identity
10. Talk to a professional
Doctors, counsellors, psychologists can all help to identify red flags and unravel potential triggers or precipitants of toxic productivity – the perfect starting point to breaking the cycle.
We support organisations such as Doctors in Distress who do a fantastic job in providing an open and supportive environment for doctors who need a helping hand or simply just someone to talk to. They are dedicated to helping to reduce stress and burnout in healthcare professionals. Visit their website below.
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References:
1. https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281
2. https://www.realsimple.com/health/mind-mood/stress/toxic-productivity
3. https://www.huffpost.com/entry/toxic-productivity-work_l_606655e7c5b6aa24bc60a566
4. https://www.mamamia.com.au/toxic-productivity-workplace/
5. https://www.mindtools.com/pages/article/smart-goals.htm
Further links:
https://doctors-in-distress.org.uk
