What is Productive Dysmorphia? 4 Ways to Overcome It

So you've worked all day, and you still feel that you haven't done enough. And you start working at odd hours just to ensure that you get things done the way you want. This trend keeps continuing, but you are never really happy with your efforts.

If you've been experiencing something similar, don't ignore it by considering it to be normal behavior. People who portray behaviors of such excessive workaholism or hustle culture might be a victim of productive dysmorphia.

Productive dysmorphia is nothing but your inability to see your own success no matter how much you have achieved in life.

When this happens, you often see yourself failing in the things you do. As a result, you're constantly looking for ways to improve your productivity. This makes it important for you to work even harder.

At such times, you even start doubting your skills. You find yourself staying up late and waking up early just so that you can be more productive.

As a result, you're constantly stressed out, and your efficiency starts declining. And instead of becoming better at achieving your goals, you're actually becoming less efficient.

That's why it's important to identify productive dysmorphia before it takes a toll on your personal and professional life. By doing that, you can take the necessary steps to prevent yourself from getting affected.

So let's understand why productive dysmorphia occurs and how you can prevent it.

What Triggers Productive Dysmorphia?

Productive dysmorphia can occur due to a variety of reasons. But studies show that the common causes of this problem are -

• Anxiety
• Burnout
• Hedonic adaptation
• Imposter syndrome

The problem becomes worse if you're being marginalized at your workplace. When you're facing such a situation, you aggressively try to improve your performance.

And in your pursuit of productivity, you end up doing so much that your efforts start robbing your ability to savor any success you might have along the way.

So what do you do about it? Is there any way to overcome it? The good news is that there are several ways of overcoming productive dysmorphia. If you want to know about them, then continue reading further.

How to Overcome Productive Dysmorphia?

The main problem with productive dysmorphia is that it's not easy to detect it even when you're a victim of it. Most people don't see it as a problem and continue to see it as normal behavior. This can be dangerous.

Although productive dysmorphia isn't really a matter of serious concern, if the right action isn't taken at the right time, the person suffering from it might have to face its consequences in the long run. It can drain off your energy and hamper your physical and mental state.

The good news, however, is that you can easily overcome it by following a few simple tips. Let's check out what they are.

1. Reframe Your Idea of Productivity

The first tip to overcome productive dysmorphia is to reframe your idea of productivity. The definition of productivity can be different for everyone.

What's important here is to understand your limits. Set limits for yourself and make it a habit to stick to it.

For example, set a limit to your working hours, especially when you're working from home. If you think you should work till 5 pm, make sure not to do anything work-related after your office hours are over.

This will help you be more productive and will boost your level of efficiency too. Besides, it's a great way to overcome productive dysmorphia as well.

2. Celebrate Small Wins

It might feel unnecessary to celebrate small wins. But doing it is extremely important if you want to overcome your productive dysmorphia.

It's a great way to understand that you're progressing in your work. This will not only make you happy about your progress but will also help you rest without worrying about work.

3. Start Journaling

The next important tip to consider to overcome productive dysphoria is to start journaling. It's a very good practice that allows you to reflect on your daily activities. It helps you see how much you have accomplished and lets you track your accomplishment over time.

When you do that, you also learn to give credit to your hard work and feel at ease for how much you have accomplished.

4. Have a Realistic to-do List

You can easily feel more overwhelmed when your to-do list remains incomplete. Having a realistic to-do list is extremely important to be able to overcome your productive dysmorphia.

With a realistic to-do list, it's less likely for things to remain incomplete. So getting your work done in time helps you feel at ease. It gives you a feeling of accomplishment and helps you feel motivated.

So these are a few important tips on how to overcome productive dysmorphia. But remember, alongside the above-mentioned tips, working out regularly or practicing deep breathing exercises can also help you feel at ease and fight against it.