If you are like me, struggling with mental health issues like depression and anxiety, you have probably felt this pressure to be productive every time. Now productivity is considered a measure of success.

You are being constantly fed from everywhere to hustle; be productive; don’t waste even a second; test yourself by pushing your limits. Taking a break is considered a waste of time, but guess what that’s wrong.

To be honest, I still struggle with this problem of feeling guilty about spending some time in things I find myself doing peaceful. Reality is this is all just a myth; there is nothing such as constant productivity; we are humans, not robots.

Constant productivity is doing more harm than good, especially if you are struggling with a mental health issue. I can understand that it is a vicious paradox of the mind of feeling guilty when we take a break but also feeling tired when we try to work or do anything.

I want you to let you know that it's not just your personal flaw but also a pressure from society that is hidden but affects everyone of us. You deserve rest, and more importantly, rest is important for success.

Let's dive deep into this post about why self-care isn't just a practice but important for a balanced life.

Obsession with Constant Productivity

In today’s world, our society idolizes the idea of doing something every time. People often proudly brag about how little sleep they get or how we haven’t taken a day off in weeks.

But is this really good for health, especially for those struggling with depression? The pressure of getting things done quickly and feeling productive most of the time is really bad for our brain.

Research has shown that constant hours of work without proper rest can lead to severe mental health issues like burnout, anxiety, and depression. It’s not just about feeling tired; it’s about your brain and body reaching a breaking point.

When you push yourself too hard, thinking you’re getting more done, you might actually be impairing your mental health and performance.

A study published in the Journal of Occupational Health Psychology found that individuals who do not make time for self-care or take breaks are more likely to experience burnout and reduced work performance over time.

Moreover, the guilt that comes from taking breaks can increase stress, leading to a further decline in productivity and the quality of effort being put into the work.

Here’s a fact. Rest isn’t the enemy of productivity on the contrary, it’s an important part of it. When you take time to rest, you’re giving your brain a chance to recharge, process information, and come back stronger.

The National Institutes of Health explains that during rest, our brains consolidate memories, process emotions, and restore cognitive functions. Without proper downtime, you’re actively impairing your ability to think clearly, make decisions, and be productive in the long term.

Redefining self-care

What if someone told you that self-care is one of the best and most productive things you can do? It might sound wrong to you first because maybe you believe self-care is only for rich people and it takes a lot of money to do self-care, but self-care is not just about indulging in luxuries. It's about taking time for a break, engaging in things you like to do, and simply just resting.

For example, you have to charge your mobile phone so that it can work properly. If you don’t recharge it, you can’t expect to function. The same goes with our brain it needs charging and rest to function at its best.

Examples of Successful People Who Prioritize Rest

Arianna Huffington: The co-founder of The Huffington Post and author of The Sleep Revolution is a vocal advocate for the importance of sleep and self-care.
After collapsing from exhaustion, Huffington made it her mission to promote the idea that rest is crucial to success.
Oprah Winfrey: Oprah has often spoken about the importance of meditation and taking time for herself. She credits these practices with helping her maintain her mental and emotional health while managing a demanding career.

These examples show that it’s not about being lazy; it’s about being smart with your time and energy.

Integrating Self-Care into Your Day

Practical Tips for Incorporating Self-Care into Your Routine Without Sacrificing Productivity

Start Small: You don’t need to make all your routine at once. Start by including small self-care activities into your day.
Some simple steps, like taking a 5-minute break to stretch or even stepping outside for a breath of fresh air.
Schedule: Treat self-care like any other important task schedule it into your day, even if it's just a small task of 10 minutes of reading before bed or taking a walk during your lunch break, put it on your calendar and stick to it.
Pomodoro Technique: Pomodoro is a very famous and effective technique that involves working for 25 minutes and taking a 5-minute break.
It’s a great way to build breaks into your workday, allowing you to rest without feeling unproductive. I personally use this technique in my work, and it is really effective in productivity and time management.

Creating a Self-Care Mindset

Boundaries are crucial for maintaining your mental health. Whether it’s saying no to extra work or carving out time in your schedule for self-care, boundaries help you protect your well-being.

Challenge your thoughts: Whenever you have thoughts and feelings of guilt, remind yourself that self-care is important for me or that taking a break is important for me to work more effectively. It's ok. I have been working continuously, so it's ok for me to take this self-time.
Self-compassion: Always be kind to yourself and remind yourself that you deserve rest. Whenever you feel guilty for a mistake or just taking time off, treat yourself as you would to your friend or loved one.
Set boundaries: Try to prioritize yourself and your self-care routine by setting healthy boundaries with others and even yourself. Turn off notifications, close your laptop, and give yourself permission to disconnect.
Learn to say no: You don’t. have to do everything. It's ok to turn down requests or tasks you don’t want to do. Because your energy and time are limited, create more space for yourself whenever important.

Tracking your progress

These are some methods you can use to track how self-care is working for you. You don’t have to use all of them just pick the one you find easy to use because the goal is to put extra burden but to reduce it.

Journaling: Keeping a daily journal to track your mood activities will help you understand what is helping you or not. Over time, you’ll likely see patterns that show how these practices are improving your mood and energy levels.
Productivity Logs: Track your work output on days when you’ve incorporated self-care versus days when you haven’t. This can help you see the tangible benefits of taking breaks and recharge.
Mood Tracking Apps: Use an app to track your mood throughout the day. Many are helping you correlate self-care with improved mental health.
Reflection: Set a time each week to reflect on what impacts the changes you have made on your life. Ask yourself: Do I feel more focused? Am I less stressed? Have I been more productive? This reflection will help solidify the connection between self-care and overall well-being.

Conclusion

Self-care isn’t a waste of time it’s a crucial component of a healthy and productive life. By incorporating rest and relaxation into your routine, you’re not only taking care of your mental health but also setting yourself up for long-term success.

Remember, you’re not a machine. You’re a human being who needs and deserves rest. So the next time you feel guilty about taking a break, remind yourself that self-care is an investment in your future productivity and happiness. You’re worth it.

I hope this post helps you see the value in taking time for yourself. If you ever find yourself struggling with the guilt of self-care, come back to this guide and remind yourself that rest is not just okay—it’s essential.

References

Anderson, N. B., Belar, C. D., Breckler, S. J., Nordal, K. C., Ballard, D. W., Bufka, L. F., Bossolo, L., Bethune, S., Brownawell, A., Wiggins, K., Gallo, L. C., Palmiter, D. J., Wilson, D. K., Salomon, M., Vella Ripley, A., Horton, B., & Bammarito, K. (2014). Stress in AmericaTM: Are Teens Adopting Adults’ Stress Habits? https://www.apa.org/news/press/releases/stress/2013/stress-report.pdf.

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Wiedow, A., Konradt, U., Ellwart, T., & Steenfatt, C. (2013). Direct and indirect effects of team learning on team outcomes: A multiple mediator analysis. Group Dynamics Theory Research and Practice, 17(4), 232–251. https://doi.org/10.1037/a0034149.

Why Rest Is Essential for Managing Depression: The Harm of Constant Productivity