It’s Time to Bust the Biggest Myth About Productivity

Plus, Microsteps to help you do your best work without risking burnout.

When you imagine yourself having a productive day, you may visualize yourself checking every item off your to-do list, or getting through several hours of uninterrupted work.

While those examples might describe a bout of focus and efficiency, they likely won’t create long-term success. Without giving yourself designated time to move, rest, and reset, you’ll end up falling prey to stress and burnout, which can affect your productivity and your health.

That’s because stress triggers the release of cortisol, a hormone that helps you respond to immediate challenges.

But prolonged or chronic stress can have detrimental effects on both brain structure and function. Research shows that sustained high cortisol levels over time can lead to shrinkage of the prefrontal cortex, the brain region responsible for higher-order cognitive functions such as planning, decision-making, problem-solving, and impulse control. Chronic stress creates a negative cycle that can impair your ability to manage stress effectively, making it harder to think clearly and process information. This, in turn, can lead to a greater sense of overwhelm and reduced productivity in stressful situations.

Chronic stress also can take a physical toll on your body, increasing risk for high blood pressure, heart attack, digestive and sleep issues and even weight gain.

Realistic productivity is about creating sustainable habits –– with built-in time for rest –– that can move you closer to your goals while maintaining balance.

If you’re looking to improve your productivity without stressing yourself out, here are some Microsteps to consider:

Look at the first item on your to-do list, and ask yourself, “Can I break this task down into a smaller task?”

If the answer is yes, rewrite it as a smaller, more manageable task that feels easier to start. Starting small can take some of the pressure off and help you take the first step.

Set a reminder on your phone or calendar to take a brief walk in between tasks.

Taking a few minutes to move can help you reset and counteract the negative side effects of sitting for long periods of time.

At the start of the day, choose a time when you’re going to end your workday.

Declaring an end time to the workday and holding yourself accountable allows you to set boundaries without burning out.

When you notice you’re being hard on yourself about not getting enough done, ask yourself, “Is this how I would talk to a friend or loved one?”

That simple shift in perspective can help you treat yourself more kindly and remind yourself that you’re doing your best.

Schedule time in between meetings today to do something that brings you joy.

Science tells us that breaks are beneficial for productivity. Don’t feel guilty for carving out a few minutes to do something you love, whether it’s listening to music, drinking a latte outside, or taking your dog on a walk.

Replace one high-stress task with a low-effort one if you're feeling overwhelmed.

If a challenging task feels daunting, swap it out temporarily with a simpler one to reset your mind before returning to the more difficult project.