6 Signs of Toxic Productivity in Your Routine

5am yoga class – tick. Sunrise walk – tick. Preparing a nutritious lunch for the whole family – tick. Whizzing through the rest of your to-do list before the workday has even begun – tick, tick, tick!

Being productive can feel great, but as the old saying goes, too much of anything can be bad. ‘Productivity’ and ‘toxic’ might not be two words you’d naturally put together, but when you find yourself needing to do something, anything, just for productivity’s sake, even during your downtime, your habits might be doing more harm than good.

Here’s how to spot the signs and make some positive changes to your routine.

1. You feel uneasy

One of the key signs of toxic productivity is an inability to relax. As a busy professional balancing family, social life, and career, it can sometimes feel like there’s always something that needs doing. But when you start to feel restless or anxious during every free moment, it could be a sign that constant busyness has become your default setting.

2. Guilt is setting in

Feeling guilty about not getting enough done? Even when you’ve finished what you can, whether it’s housework, fitness goals, or work tasks - that nagging voice might still tell you that you’re not doing enough, or worse, that you’re being lazy.

While guilt is a natural response when we’ve done something wrong, in this context, it’s misplaced and unhealthy. Left unchecked, it can lead to increased anxiety and self-criticism, fuelling a negative productivity cycle.

3. Self-care is no longer a priority

Self-care looks different for everyone. It could be a skincare routine, watching your favourite film, walking in nature, or simply spending time alone.

We all experience periods when self-care takes a back seat, perhaps work is particularly busy, or caring responsibilities take up more time. But if you’ve reached the point where your wellbeing or appearance is suffering, or you’ve fallen to the very bottom of your own priority list, it’s time to make a change.

Hobbies are an essential part of life. Whether it’s five-a-side football after work or a crochet club on weekends, hobbies give us stress relief, social connection, and simple enjoyment.

If you find yourself jumping from task to task with no time for play, laughter, or leisure, whether with friends, family, or on your own, you might have slipped into toxic productivity territory.

4. You’re spinning too many plates… and dropping them all

When toxic productivity takes over, you may find yourself working longer hours, expending more effort, yet achieving less. You’re doing more, but the results don’t match. Tasks get neglected, quality dips, and burnout starts to creep in. The more you push to “do it all,” the less effective you actually become.

5 steps to make positive change

1. Set aside “nothing time”

Doing nothing can feel uncomfortable when you’re used to constant motion, but it’s one of the most effective ways to reset. This doesn’t mean spending the entire day on the sofa (unless you want to!), even 30 minutes of rest counts. Make a cup of tea, sit down, and watch some easy TV. Forget the productivity podcasts and self-help books - this is your time to simply be.

2. Out of sight, out of mind

Your phone could be feeding toxic productivity more than you realise. Scrolling through social media might feel harmless, but seeing others’ achievements, another marathon, a big promotion, a new side hustle, can make you feel like you’re falling behind.

You don’t need to ditch your phone entirely, but small changes can help. Set app time limits, use “Do Not Disturb” (except for calls), or create tech-free zones at home. Reducing digital noise can quiet that comparison-driven guilt.

3. Quality > quantity

Instead of powering through your to-do list just for the satisfaction of ticking boxes, try slowing down. Focus on doing fewer things, but better.

Maybe your annual report at work could use a little more clarity, or your daily dog walk could be more scenic. Perhaps you’re reading a self-help book—are you really taking in the message, or just reading for the sake of progress? Intentional effort often beats sheer volume.

4. Practise delegation

Letting go of control can be tough, but taking on too much only reinforces the need to stay endlessly productive. Consider what tasks can be shared - both at work and at home.

If you have children old enough to help, they can fold laundry or set the table. At work, speak honestly with your manager about what’s achievable. Delegating helps you protect your energy and focus on quality rather than quantity.

5. What’s really going on?

Toxic productivity can sometimes stem from negative feelings that are yet to be addressed. This might include imposter syndrome, low self-esteem, or a fear of failure, for example. Overworking can become a way to avoid these uncomfortable feelings.

Take time to reflect on what’s driving your behaviour. Journalling or talking to a trusted friend or professional can help uncover the root causes and start the healing process.