You wake up tired, look at your to-do list, and immediately feel behind. Then comes the spiral: Why can’t I just get it together and finish my daily tasks? What is wrong with me?
Hi, it’s Amelia on the Dóchas blog. I’ve been working with a lot of clients lately on energy and daily productivity. Many come to therapy saying they lack motivation, feel unproductive, and don’t have the energy to finish everything they’ve set out to do. Basically, they see themselves as terrible people who will never succeed. Does that sound familiar?
That pressure to do more, always, no matter how you feel, is called toxic productivity. Watch my video or keep reading to learn why understanding your energy levels might be the missing piece:
What Is Toxic Productivity (And Why Does It Make Us Feel Like Failures)?
If you’re beating yourself up over an unfinished to-do list, you’re definitely not alone. Western society tells us that our productivity determines our worth. We’re expected to get every chore done around the house, excel at work, and manage daily stressors without breaking a sweat.
That narrative is incredibly damaging, because the reality is that you are a human BEING, not a human DOING.
For more on this, read my past blog about managing your feelings vs. your “to-do list”.
How to Stop Toxic Productivity by Understanding Your Energy Levels
Here’s where I flip the script. You weren’t born to complete a to-do list. You were born to live your life in a way that feels meaningful to you, and the first step to really living is connecting with your energy.
Some days you’ll be exhausted. Some days you’ll have boundless energy. And your to-do list will never be done (you can’t check things off when you’re dead someday, and I say that with love).
So why rush through life checking things off so you can rest after the list is done? If the list is never finished, productivity is a marathon, not a sprint, which means checking in with your energy has to come first.
Try this energy check-in:
- Pause before you start your day. Before opening your phone or your list, ask yourself, “How is my energy right now?”
- Rate it. Low, medium, or high is enough. Don’t overthink it.
- Match your tasks to your energy. Save the demanding tasks for high-energy days and keep the lighter ones for low-energy days.
- Choose your must-dos. Pick the one to three things that truly need to get done today.
- Check in again midday. Your energy can shift, and your plan is allowed to shift with it!
I’ve also made a simple flowchart to help with this check-in process. For more ideas, check out Vlady’s blog on varying your actions based on your energy level.
Productivity Without Burnout: How to Say No to Your To-Do List
The idea of energy first and tasks second is radical, and many of my clients push back. What if I never get my tasks done? What if people think I’m lazy?
My response is always to ask yourself:
- Is this task really an emergency?
- Do I have to fold the laundry right this second?
- Can the laundry wait to be emptied so I can rest first?
- Can I be okay with things taking more time than “normal”?
- Can I be more flexible with my schedule?
Many of us grew up with a chore chart that had to be completed no matter how we felt. As an adult, you get to rewrite your relationship with tasks. Life is busy enough, and you have to carve out time for rest because you are your own responsibility.
Is Low Energy A Symptom?
If you’re holding yourself to unrealistic expectations, then it’s time to flip the script: energy first, tasks second.
However, if getting out of bed and taking part in daily life feels difficult in a way that interferes with your life, please talk to a doctor or psychologist. Low energy can have many causes, and a professional can help you figure out what’s going on.
Sure Where to Start with Therapy?
Take the Dóchas Compass (1–2 minute quiz) and we’ll guide you toward the best fit therapist for you.
If you already know what you’re looking for, you can book an appointment online (in-person in Spruce Grove or virtual across Alberta) or call us at 780-446-0300.
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
