[斯科特]哈佛大学心理学专家：你正在应对生产力低下的 5 个迹象——以及如何应对

一位医学生曾经向我坦白，如果他没有处于崩溃的边缘，他就会觉得自己不够努力。

一位首席执行官告诉我，等待接孩子放学让她感到恐慌，就像她在浪费宝贵的时间一样。

一位软件工程师表示，他们有时会因为害怕落后而不吃饭。

作为哈佛医学院的心理学讲师和治疗焦虑和抑郁的治疗师，我遇到过很多表现出这些和其他有毒生产力迹象的人。

什么是有毒生产力？

当你感到时刻保持高效的压力并以牺牲你的幸福为代价优先考虑你的永久待办事项时，生产力就会变得有毒。

虽然这不是一个实际的诊断，但这种心态可能会对您的身心健康造成损害，在某些情况下会导致焦虑、抑郁、倦怠、失眠或自尊问题。

以下是您已陷入有毒生产力陷阱的五个迹象 - 以及应对措施：

1.你一直在忙碌

人们告诉我，他们感觉时间永远不够用，而且总是急于去做下一件事。

只有当一切都完成后，他们才能放慢速度或放松。

这种错误的紧迫感会让你感到焦虑，因为大脑中负责检测威胁的部分感受到了紧迫性，并将信号误解为“危险”，从而激活了“战斗或逃跑”反应。

该怎么办：

尝试一种简单的节奏技巧。

像咒语一样对自己重复“慢下来”一两分钟。

然后，慢慢地做任何活动并专注于呼吸（五秒入，五秒出）。

这样做三到五分钟可以帮助控制焦虑并最大程度地减少紧迫感。

2.你因为没有完成足够的工作而感到内疚或羞愧

有毒的生产力与你在没有

核对事情时的感受有很大关系

，比如当你认为自己应该做一些你没有做的事情时的内疚感，以及当你认为自己所做的事情不够好时的羞耻感。

两者都会加剧恶性循环，让你精疲力尽，而当你没有精力做更多事情时，你就会感到沮丧。

该怎么办：

把你的想法写在日记里，并检查它们的模式。

If you notice "double standard" thinking — when you hold higher expectations for yourself than others — use self-compassion and say: "I'm doing the best I can, just like everyone else."

If you notice "perfectionist" or "all-or-none" thinking — the idea that if something isn't 100% successful, it's a failure — say: "Partial success still counts and what I've done is enough for today."

3. Your self-worth is determined by how productive you are

Productivity levels fluctuate every day for reasons out of your control. But I've heard people tell themselves, "Today was a garbage day" or "I was completely useless today," or conversely, "I've earned my downtime today."

These thoughts might indicate an over-reliance on productivity for your sense of self-worth.

What to do about it: Monitor your internal dialogue and practice talking to yourself the way you'd talk to a friend or loved one, using your own name.

For example, I might say, "Natalie, you're doing great today!" This technique is called "distanced self-talk" and research shows it can help you see yourself more objectively.

4. You find it difficult to relax or to have downtime

For many of us, productivity comes with praise and reward, which can release "feel-good" brain chemicals (like dopamine). You become "addicted" to the rush of busyness.

Over time, it gets harder to feel good when you aren't pushing yourself to the extreme. You may feel agitated, irritable, or on edge when facing unscheduled time and pressure to fill it, instead of just enjoying it.

What to do about it: Try to reframe downtime as an opportunity.

If you arrive early to an event, for example, try closing your eyes and listening to the sounds around you. You're still using that time productively, but in a restorative way.

5. You neglect self-care

If self-care seems like a waste of time, you might be experiencing toxic productivity. This includes neglecting exercise, sleep and rest, healthy meals, relationships, or time for play and pleasure.

It's not uncommon for someone with this mindset to skip meals or even put off going to the bathroom or getting a glass of water.

What to do about it: Give yourself unconditional permission to relax every single day.

Many people tell me they crash from exhaustion at night, but still can't fall asleep or don't feel rested the next day even when they do. Restorative sleep requires feeling relaxed.

Create a bedtime routine that includes sleep-inducing activities, like listening to relaxing music, reading a novel, journaling, taking a bath or shower, dimming lights, cooling the air, or drinking herbal tea.

Natalie Christine Dattilo 博士

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