The new year often comes with this spark of motivation, this urge to start fresh, hit the ground running, and accomplish all the goals we've set for ourselves. But in the same breath, it’s easy to get caught in the cycle of toxic productivity, especially when the world tells us that we should always be “doing” something. The truth is, we can get so wrapped up in the idea of constant achievement that we don’t even notice how overwhelmed we’re becoming.

I've certainly been there, more times than I can count, juggling tasks, trying to do it all, and convincing myself that staying busy is a sign of progress. But over time, I’ve realized that constantly being “on” isn’t sustainable, and it’s definitely not the path to a fulfilling, harmonious life. So how can we spot toxic productivity before it takes a toll on our well-being? Well, I’d say it starts with noticing and knowing the warning signs.

Before we dig into the signs, let’s unpack what toxic productivity is. Do you ever have those moments or times where you keep thinking, and believing that your worth is directly tied to how much you produce or how busy you are? It’s that constant pressure to be productive, achieve more, and never slow down. While working hard is important, toxic productivity convinces us that we must always be working, always be striving, and always be moving forward, whether it’s mentally, emotionally, or physically.

The problem is, this mindset can have serious negative effects on our mental health, creativity, and overall happiness. It's a cycle of constant busyness that leaves us feeling drained, unfulfilled, and disconnected from ourselves. But the good news? Recognizing toxic productivity is the first step toward breaking free from it.

Here’s how to spot the signs and break free…

1. You’re Always Busy, But Never Feel Accomplished

You’ve probably had days where you feel like you’ve worked non-stop, yet by the end of the day, you feel like you’ve accomplished nothing meaningful. When you're caught in toxic productivity, you may find yourself filling your time with tasks that don’t bring you closer to your real goals, simply because you feel like you have to stay busy. This leaves you feeling exhausted but unfulfilled.

Signs to watch for:

• Your to-do list keeps getting longer, even though you’re checking things off.

• You end the day feeling like you didn’t make meaningful progress on your core priorities.

• You’re constantly rushing from one task to another, but nothing feels rewarding.

2. You Feel Guilty When You Rest

One of the most obvious signs of toxic productivity is guilt around taking breaks or resting. If you’re someone who can’t sit still or enjoy time off because you feel like you’re “slacking” or “falling behind,” then you might be caught in the cycle of toxic productivity. Rest is essential for recharging, but toxic productivity convinces us that rest is a sign of laziness or unworthiness.

Signs to watch for:

• You feel an overwhelming sense of guilt when you take a break or step away from work.

• You constantly justify your need for rest by feeling like you’ve “earned it” after completing a big task.

• You can’t relax without feeling like you should be doing something.

3. Your Identity Is Tied to Your Output

Do you measure your self-worth by how much you’ve accomplished or how much you’ve done for others? Toxic productivity thrives when we tie our value to our output, rather than recognizing that our worth is intrinsic. If you find yourself constantly seeking validation through achievements, it’s a sign that you might be caught in a toxic productivity cycle.

Signs to watch for:

• You seek external validation from others based on what you’ve done, not who you are.

• You feel inadequate or like you’re not enough if you haven’t been productive.

• Your self-worth is dependent on how much you’ve achieved, instead of how you feel or who you are.

4. You’re Not Present in the Moment

When you’re constantly chasing the next task, the next achievement, or the next goal, it’s easy to lose touch with the present moment. If you’re always thinking about what’s next or what you need to do, it can lead to stress, anxiety, and a feeling of disconnection from yourself and others.

Signs to watch for:

• You have a hard time enjoying the present moment because you’re always thinking about what’s next, or constantly feeling like you’re forgetting to do something important.

• You feel disconnected from your friends, family, or even yourself because your mind is preoccupied with tasks.

• You struggle to focus on things that truly matter because you’re constantly thinking about work or goals.

5. You’re Burnt Out, But Keep Pushing Through

If you’re pushing through exhaustion, ignoring signs of burnout, and refusing to slow down, that’s a huge red flag. Toxic productivity often leads to physical, mental, and emotional burnout. But the need to “keep going” often outweighs the need for rest until it’s too late.

Signs to watch for:

• You’re constantly tired, mentally drained, or emotionally exhausted, but you keep pushing through.

• You experience physical symptoms of stress, like headaches, body aches, or trouble sleeping.

• You’re losing motivation and struggling to keep up with your usual responsibilities.

I can’t say I’ve cracked the universal formula to overcoming or breaking gree from this vicious cycle, but tehre are a few things that I’m continually trying, and so far, so good, so I thought I’d share:

1. Give Yourself Permission to Rest

It’s essential to allow yourself time to recharge, mentally, physically, and emotionally. You’re not “lazy” for taking breaks (a very BIG NOTE TO SELF); you’re recharging to come back stronger. Prioritize rest as part of your routine, even if it’s taking a day over the weekend to just rest and do absolutely nothing every other week.

2. Shift Your Focus from “Doing” to “Being”

Instead of always striving to “do” more, focus on simply being in the present. Practice mindfulness, embrace self-compassion, and spend time doing things that bring you joy, not just productivity. When you allow yourself to be present, you create space for creativity and clarity.

3. Set Boundaries to Protect Your Time

Learning to say “no” to things that don’t align with your priorities or values is crucial. It’s okay to let go of tasks that don’t serve your long-term goals. Set clear boundaries around work and personal life to give yourself the space you need to recharge.

4. Celebrate Small Wins, Not Just Big Achievements

Toxic productivity tends to focus on big accomplishments, but small wins are just as important. Celebrate the progress you make—whether it’s getting through a tough day, completing a small task, or giving yourself permission to rest.

5. Practice Self-Compassion

Finally, be kind to yourself. We’re all learning and growing, and no one’s productivity journey looks the same. It’s okay to take breaks. It’s okay to slow down. You are enough, just as you are.