Easy Tool To Deal With Productivity Anxiety

Are you’re ready to break free from productivity anxiety? I will give you an easy tip that you can start applying right away!

Before you jump in, I encourage you to go check this blog first on What is Productivity Anxiety? It’s going to help you better understand this exercise that we’re going to do today.

Watch Video: “Easy Tool to Deal with Productivity Anxiety”

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I first saw this exercise in this workshop by psychologist Diana Hill. I found it helpful, and I’ve started to apply it with some clients. I think you might enjoy it, so let’s jump in!

You’re going to need to take out a piece of paper or something to write on to do this exercise.

Step 1

On the sheet of paper, you’re going to do a vertical line and, on the top, you’re going to write high effort. On the bottom you’re going to write low effort.

What that means is I want you to start to think about what are activities that you’re doing that require high effort and what activities that you’re doing that require some low effort. You can think of just today, or you can think of the past week, but I would limit it to the past week so you don’t overwhelm yourself with this exercise.

For example, some things today that were high effort is for me today was recording a video because there’s a little bit of research that goes into it doing the worksheet and other things like that. That’s a little bit of high effort for me, and low effort would be most likely later tonight when I sit and watch the second episode of the new Star Wars series. That’s pretty low effort for me.

Step 2

On the same piece of paper, you’re going to do a horizontal line across with the left moving away from your values and the right label moving towards your values. You now have a matrix with four different quadrants that you can add information in.

If we think about these activities that were high effort and then activities that were low effort, you get to now start to plug them in and link them to your values.

I have discussed productivity anxiety in the past where we end up engaging in activities that aren’t even linked to our values, but we’re so overwhelmed and can’t see that, so this exercise is a great one for you to start to see which activities that you’re doing that are high or low effort. This will help move you closer to the type of person you want to be in this domain.

Step 3

I want you to spend some time to think about these different exercises and activities. Back to my example and the high effort of doing this video, it’s falls in line towards my values because it’s important for me to share information on mental health tools and tips. It’s also important for me in terms of my business to put myself out there, which is also high effort but it’s towards my values.

As far as low effort and watching my show, this can range. Sometimes it is towards my values. If I do need to rest and disconnect it moves towards my values but, if I binge and I watch six episodes in one sitting, it might be moving away from my values. You get to decide what that looks like.

Step 4

Whether you download it, or take the time to do it yourself, I want you guys to do this worksheet. When you’ve finished it, come back to this filled out matrix, and I want you to think through some of these different quadrants. I’m not here to judge you or tell you what goes where but to guide you.

On the bottom left are activities that are low effort and are moving you away from your values, so I would encourage you to consider that. Reconsider if those efforts are even something that’s worth your time, energy or effort. Obviously, you know there are always things that we have to do that we feel are not worth it or moving us away from our values, but I’d still encourage you to get curious about that.

Step 5

The top left right this is also something important, especially if you struggle with productivity anxiety. If something is high effort but moving you away from your values, such as a lot of activities in that quadrant, it could potentially be a recipe for burnout. This could be if there are activities in your life that require a lot from you and you cannot somehow link it to your values over time, you just might find yourself feeling overwhelmed and exhausted.

It might be helpful to consider activities that used to be in certain quadrants and were tied to your values, then your values changed, something in your life changed, circumstances changed where other areas in your life and other values are more important right now. At one point they were value driven, but now they’ve shifted right.

Step 6

It’s important for you to consider how many activities are listed in this high effort section that are not linked to your values or moving you away from your values. Even though it requires effort, it’s helpful for you to link these activities that require effort to what’s meaningful and what matters to you. It could be things that aren’t the best or that aren’t necessarily bringing you happiness, but that’s not the point. They’re somehow tied to your values.

For example, your kid has soccer practice three times a week and its high effort because you have to plan your schedule around that. You must go and be present, and sometimes the weather sucks or you don’t like some of the parents which makes it high effort. However, it could be moving you towards your values because that’s the type of parent you want to be. I’m not saying that it’s not going to be less uncomfortable, but at least you have a clear sense of your why and why it’s important to you which is worth it.

Step 7

The last quadrant in the bottom right is where it’s moving you towards your values but it’s low effort, so savor that and enjoy it. I think Diana Hill used the word ‘savor.’ Tonight, when I go watch a Star Wars show I will savor that down time, relaxing, and sharing that with my partner because we’re watching it together. It’s low effort, but it’s also moving me towards my values.

At some point that could shift to another quadrant, but that is where this exercise is helpful. I thought it was a unique spin on how you can start to reframe your productivity anxiety and get clear on all the activities and where they land. Obviously, you’re not going to stop here, this is more of an exercise for insight and awareness.

Next Steps

If you’re feeling overwhelmed and could use some anxiety therapy, you’ll find more information on this page to help guide you.
If you need extra resources and supportive coaching instead of therapy, feel free to explore my coaching business. I’m here to help!

And like I always say, I hope you continue nurturing your mind, body, and soul, whatever that looks like for you.