When people think about being overworked, they often only think about, well, work. Long hours at the office. Extra projects. Clients who ignore boundaries.
It turns out, this pressure to be “on”—to constantly do more and achieve more—can show up in a person’s personal life, too. In psychotherapist Israa Nasir’s book, Toxic Productivity: Reclaim Your Time and Emotional Energy in a World That Always Demands More, she details the ways in which people are chronically overcommitting themselves in many areas of life, leading to burnout, stress and even mental health challenges.
We caught up with Nasir to learn more about what toxic productivity is, how it differs from “hustle culture,” where it can show up in a person’s life, how to break the cycle, and more.
This interview has been edited for length and clarity.
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How do you define toxic productivity?
The constant drive to always achieve more, be more, and do more—even to the detriment of our mental, physical, or emotional well-being. Unlike productive habits that are sustainable and fulfilling, toxic productivity is fueled by guilt, shame, or the fear of falling behind. It’s an endless chase for validation through output, often at the cost of your own humanity.
Is the idea of toxic productivity the same as hustle culture? Are there any key differences?
While hustle culture and toxic productivity overlap, they’re not identical. Hustle culture glorifies overwork, often tied to career or financial goals, and celebrates the grind as a lifestyle. Toxic productivity, on the other hand, can extend far beyond work. It’s the mindset of “more is better” applied to every area of life—your relationships, health, hobbies, or even personal growth. For example, you might feel you need to “optimize” your self-care routine to the point where it becomes another to-do list rather than something restorative.
Can you give other examples of what toxic productivity can look like in areas of life beyond work?
In social life, it could look like overcommitting to plans or feeling like you have to be the “perfect friend” who’s always available. In wellness, it might mean obsessing over rigid routines, punishing yourself if you don’t stick to them or believing you’re failing if you’re not constantly improving your health. Even leisure time isn’t immune—how often do we feel like a hobby isn’t worthwhile unless we’re excellent at it or can monetize it?
How can a person identify toxic productivity in different areas of their life?
Recognizing toxic productivity starts with self-awareness. Ask yourself: Am I doing this because it’s genuinely meaningful to me or because I feel like I should? Is my worth tied to how much I achieve? Do I feel guilt or anxiety when I’m not productive? These questions can reveal where the pressure is coming from.
How can toxic productivity affect a person mentally and/or physically?
Mentally, toxic productivity can lead to burnout, perfectionism, self-doubt and even depression. Physically, it can cause chronic stress, sleep issues or other health concerns linked to overwork and neglecting basic self-care. It’s like running on a treadmill that keeps speeding up without a way to stop—your body and mind can only sustain that for so long.
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What are some tools or practices people can lean on to break the toxic-productivity cycle?
Breaking the cycle involves a mix of unlearning and relearning. You can start by setting boundaries, both externally (saying no) and internally (letting go of all-or-nothing thinking). Practicing self-compassion is key—reminding yourself that rest is not laziness and that you’re enough without constant output. Tools like journaling, therapy or mindfulness practices can help you explore the root causes and begin to shift those patterns.
On an episode of Arielle Lorre’s Well podcast, you talked about the ways in which black-and-white thinking can keep someone stuck in a loop of toxic productivity (i.e. you’re healthy or you’re not; you’re productive or you’re lazy). Can you expand on that?
As I shared on Arielle Lorre’s Well podcast, black-and-white thinking plays a huge role in keeping us stuck. This mindset divides life into extremes: You’re either productive or lazy, healthy or unhealthy, good or bad. It leaves no room for nuance, practice, or imperfection. But life happens in the gray areas. You can rest without being lazy. You can prioritize your health without being perfect. Shifting out of that binary mindset is key to breaking free from the loop of toxic productivity and creating a life that feels meaningful—not just busy.
What is the root of toxic productivity? Why (or how) do people get into these cycles?
The root of toxic productivity lies in a combination of personal, cultural and societal factors that reinforce the belief that our worth is tied to how much we achieve. Early experiences with parents and school play a significant role. For instance, if you were praised primarily for achievements—good grades, accomplishments, or being “the responsible one”—you may internalize the belief that love and acceptance must be earned through performance.
Capitalism and societal systems often equate productivity with value, conditioning us to see ourselves as commodities. The “hustle” mentality rewards overwork, making it easy to conflate self-worth with how much we produce or how busy we are. Social media amplifies these pressures by showing curated versions of people’s lives. It’s easy to fall into the trap of comparing your behind-the-scenes to someone else’s highlight reel, driving a need to keep up or prove your worth. For some, toxic productivity becomes a coping mechanism to avoid uncomfortable emotions or situations. Staying busy can act as a shield against feelings of inadequacy, loneliness, or fear of failure. It also provides a sense of control in a chaotic or uncertain world. I elaborate on this in more detail in the book.
What’s the end goal with identifying and stopping toxic productivity? Is it about finding more balance?
The end goal of identifying and stopping toxic productivity is about more than just achieving balance. It’s about freeing yourself from the belief that your worth is tied to how much you do or achieve, and reclaiming the parts of yourself that get overshadowed by the constant drive to be productive.
The deeper goal is to reconnect with your humanity: to embrace rest without guilt, to pursue things that bring you joy without a need for them to be “useful,” and to create a life that feels meaningful on your own terms, not by society’s standards of success. It’s also about dealing with the root causes of toxic productivity—examining the fears, beliefs, and cultural pressures that drive it. By addressing those internal narratives, you can start to redefine what matters to you, let go of perfectionism, and build habits that are sustainable and nourishing instead of depleting. Ultimately, the goal is to create space for presence, connection, and fulfillment. It’s about learning to live, not just strive; to be, not just do.
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