Compulsive productivity is killing your rest. This is why

If you ask my friends or colleagues to describe me, the unanimous response would be “she’s someone who gets sh*t done.” It’s become a well-worn badge of honor for me. Productivity isn’t something I do, it’s become something I am—and it’s exhausting.

As it turns out, I’m not alone in this. For those of us who value productivity above all else, we’re far more likely to experience chronic stress or burnout. One 2025 study shows just how widespread levels of chronic stress and burnout are, with over one-third of the workforce reporting they were chronically stressed or burned out last year. 

Many of us feel like we’re walking a delicate line between balance and overwhelm. And what’s making it worse, there’s a constant pervading message that to be successful, we have to do it all and be it all, all at once. By today’s standards, success looks like a highly paid career that we’re deeply passionate about, all while training for a half-marathon, maintaining an A-list celebrity skincare routine, and jetting off somewhere new every vacation. Is it any wonder we feel the need to be compulsively productive?

Let’s unpack why we feel this way:

1. We’re conditioned to equate self-worth with productivity

From the time we’re children, people praise us for our outputs. That might look like good grades, completing household chores, successful sporting results, or other performances. We learn early that doing and achieving make us more valuable. So when we’re at rest, our nervous system struggles to regulate because we can’t feel at ease when we’re not achieving something.

2. Guilt is a social emotion, and we’re hardwired for belonging

In communities and societies where we’re interdependent on one another, we can feel like we’re letting others down or being selfish when we rest. This is your brain’s way of scanning for the social and interpersonal consequences of resting. 

What’s interesting is, even in our increasingly individualistic cultures, we tend to label ourselves selfish or lazy. We do this even when resting is completely harmless to those around us and high performance is a matter of personal choice.

3. We conflate rest with quitting

If you wear productivity like a badge of honor, you’re also likely to value traits like reliability, infallibility, strength, and dependability. But here’s the thing: you can still be “the strong one” and take rest—it’s recovery, not failure. Resting is not the same as quitting.

4. Urgency culture has rewired your nervous system

In a capitalist culture that values hustle, visibility, speed, and responsiveness, stepping away to rest can feel literally threatening. Being always on and always available can put us into a state of hypervigilance. This is when our nervous system is in a constant state of alertness, scanning its environment for threats. But for the most part, the threats in our modern environment aren’t real.

5. Rest is stillness and spaciousness, and that removes distraction

When you’re always on, busyness becomes a safe state because it’s distracting you from acknowledging deeper emotions. Rest removes this distraction. When you slow down, you create time and space to be with your thoughts and emotions, which can feel really uncomfortable.

6. Rest just feels like another ‘to-do’

Because modern life requires us to go through a long list of to-dos, rest is something we feel guilty doing, and guilty without. But rest isn’t a problem you need to solve, or something to hack or optimize to achieve better productivity. You also can’t fix it with expensive products and experiences. This is capitalism cashing in on the monster it created. 

Reframing your view of rest

The first step to resting well is to decouple it from your identity. Being a person who prioritizes rest doesn’t mean you can’t still be dependable, reliable, and strong. If you want to embody those traits, they need to coexist alongside rest. Instead, align rest to your core values. You want to tell yourself, “When I rest, I can be more present with what matters to me.”

The next step is reframing what rest means to you. Most of us only rest after we feel depleted. We treat it as recovery. But if we reframe rest as regulation, then it becomes about keeping our nervous system within a healthy range. It’s not about trying to fix it once we’ve pushed ourselves too far.

In the same way you might train in the gym each day to keep your body strong, treat rest as part of your personal maintenance strategy to keep your mind, body, and emotions strong. 

Understanding what type of rest you need

It’s also important to attune to the type of rest you really need. Most of us equate rest to sleep, but it’s so much more than that. I learned from Dr Saundra Dalton-Smith, author of Sacred Rest, that there are multiple different types of rest. If we aren’t getting the right type, we can find ourselves still tired or depleted even after resting.

The first type is physical rest. This is what you need to restore the body, especially after sitting in an office all day, after poor sleep, or if you’re chronically tense. If you feel tired but wired, physical rest, such as gentle movement, can help calm the body and prepare it for sleep.

When we’re overstimulated—which occurs often in our social media-obsessed modern world—we might need sensory rest. This is where we reduce audio and visual inputs from screens, televisions, and environments that put a heavy load on our sensory processing system. 

If you’re feeling forgetful, foggy, or overwhelmed, these can be signs you need cognitive (mental) rest. If you’ve got a lot on your plate and are constantly task-switching or multitasking, this puts an additional strain on your mental capacities. Try doing just one thing at a time, and creating routines around the easy stuff to reduce your need for constant decision-making.

When you’re feeling exhausted from being always “on,” you need emotional rest. This can occur if you need to act or perform a certain way in your workplace, like in customer service, and feel a sense of exhaustion from suppressing natural emotions and behaviors.

If you find yourself exhausted or annoyed in the presence of others, this indicates you might need social rest. If we spend time around others who deplete and drain our energy, this can take a toll on our system.

You need spiritual rest when you feel ungrounded, disconnected, or cynical. We get this type of rest by slowing down and spending time clarifying what’s important to us, engaging in spiritual practices like meditation, contemplation or journaling, and other rituals that help connect us to ourselves.

Lastly, if you’re constantly problem-solving, ideating, or analyzing, this can leave you in need of creative rest. This isn’t about making something; it’s about immersing yourself in nature and beauty without the demand to produce outputs.

Rest can feel elusive, but you actually have more agency than you think. When we reframe our relationship with rest, and attune to the type of rest we really need—by listening to our minds, bodies, and emotions—we can nourish ourselves regularly rather than trying to recover from depletion.