Breaking Free from Toxic Productivity: A Therapist’s Take on Rest, Self-Worth, and Burnout
You’ve likely heard of toxic positivity, but there is another toxin in our midst. In a culture that praises hustle culture and constant achievement, the pressure to always be doing more can feel inescapable and unavoidable. As a therapist, I see this all too often in my clients—burned out, anxious (or not even aware they are anxious, but that’s another post for another time), and convinced they’re not doing enough. Then this bleeds into the belief that many struggle with, of not feeling or believing they are enough. This mindset is known as toxic productivity, and it’s quietly seeping into our mental health under a different guise.
What Is Toxic Productivity?
Toxic productivity is the obsession with constant doing, even at the expense of your well-being. Unlike healthy productivity, which is goal-oriented and balanced, toxic productivity is fueled by guilt, fear, and a distorted sense of self-worth. It tells you that rest is lazy, that achievement equals value, and that your worth is measured by how much you can get done in a day.
Sound familiar? You’re not alone.
The Mental Health Toll of Always "Doing"
Toxic productivity is sneaky. It masquerades as ambition, discipline, or high standards. It looks like perfection. It’s that inner critic that tries to motivate you but really just ends up shaming you. Over time this leads to experiencing symptoms of burnout, chronic stress, and even anxiety or depression. People often come to therapy when they’ve hit a wall—emotionally exhausted, disconnected from joy, and unsure how to slow down.
One of the most heartbreaking aspects of toxic productivity is how it connects our self-worth to how productive and busy we are.. When we only feel valuable when we’re being productive, rest becomes a source of shame. But here’s the truth: you are not your productivity.
How It Shows Up in Daily Life
Toxic productivity can look like:
Feeling guilty for taking a break, even when you're exhausted
Struggling to relax or be present during downtime
Measuring your day’s success only by how much you checked off your to-do list
Saying yes to everything to avoid disappointing others
Feeling anxious when you're not busy
These patterns might seem harmless or even admirable, but they slowly chip away at your emotional resilience.
Why We Fall Into the Trap
There are many reasons we fall prey to toxic productivity. Our culture rewards overwork. Social media glorifies the hustle. #GirlBoss and #BossBabe I’m looking at you too! Family messages may have taught us that success means being busy all the time. And for some, high productivity becomes a coping mechanism—an attempt to control anxiety, avoid emotions, or prove one’s worth. Many of us numb with busyness. What are you trying to escape from?
Reclaiming a Healthy Work-Life Balance
As a therapist, I encourage clients to redefine success and reconnect with their intrinsic value. Here are a few starting points to break free from the cycle of toxic productivity:
1. Practice Self-Compassion
Start by being kind to yourself. Notice the critical inner voice that says you're not doing enough, and challenge it. What would you say to a friend in the same situation? Turn your inner critic into an inner mentor. If this is still a struggle, think about what you would say to a young child, maybe even your younger self..
2. Schedule Rest and be Intentional About It
Rest isn’t earned—it’s necessary. Block out time for rest, fun, and connection the same way you schedule meetings or deadlines. The practice of rest needs to replenish us. There are many ways to incorporate rest into your daily life, such as meditation, mindfulness, naps, making art/music or talking a walk.
3. Redefine Productivity
Instead of measuring success by what you do, consider how aligned your actions are with your values. Did you connect with a loved one today? Did you take care of your body? That’s productivity, too. Living congruently with our values creates less discord within us.
4. Set Boundaries
You don't have to say yes to everything. Learning to set boundaries protects your time and energy and helps you show up more fully for what truly matters. Give yourself permission to say no.
5. Get Curious About Your Patterns
Therapy can help uncover the deeper beliefs driving toxic productivity. Many people discover that their need to overperform is rooted in childhood dynamics or unprocessed stress.
Final Thoughts
Toxic productivity isn’t a badge of honor—it’s a warning sign. And while our culture might reward burnout, your mental health matters more. Rest is not a luxury; it’s a vital part of your well-being. As a therapist who provides anxiety therapy, I want you to know that healing begins when we stop tying our worth to our work and start showing ourselves the same care we give to others. Focus on being, not doing.
You are enough, even when you’re still.