“Beyond the mountains, there are always more mountains, at least until you reach the final mountain before your time on earth comes to an end. In the meantime, few things are more exhilarating than mountaineering.” – Oliver Burkeman, Meditations for Mortals
In today’s world, we are constantly moving from one thing to another. The need to be doing something and the expectation to always be busy have amplified since COVID-19. With an increased emphasis on constant productivity, it has become difficult to establish a healthy work-life balance. However, falling into the alluring trap of hustle culture can have negative impacts on your mental and physical health, so what can you do in response to “the hustle”?
Productivity is not a bad thing on its own. It feels good to spend your time getting work or household chores done, and often we congratulate ourselves for having those “productive days”. In the short term, our brain does experience a release of dopamine by recognizing that a task has been completed, providing a feeling of satisfaction or accomplishment. However, when tasks are done in succession and dopamine is continually released, the brain can eventually adapt to this constant stimulation and develop a tolerance to dopamine. As a result, more stimulation becomes needed to reach that same feeling of reward as before. After we reach this point, it is common for our motivation to “crash”.
Though it feels sudden to us, according to the National Library of Medicine, burnout is caused by a stacking of events and factors, including stress, fatigue, and a depletion of certain chemicals within your brain that are involved in regulating your mood or ability to focus. The development of dependency on the satisfied feeling you get when a task is completed plays a huge role in the pattern of constant productivity, where you are already chasing the next thing after completing a task. But eventually, when our system gets overwhelmed by all the tasks and work being done, it leads to burnout and feeling tired, unmotivated, and unable to focus.
Especially for Americans, productivity is a virtue. According to a survey by the New York Post, 48% of Americans consider themselves “workaholics”, a statistic that suggests we are aware that we spend too much time working but may feel helpless when it comes to changing that. As for students, a shocking statistic by Research.com states that “three-quarters (75%) of American high schoolers” ―and around 50% of the middle schoolers polled― “described themselves as ‘often or always feeling stressed’ by schoolwork.” Another statistic according to Sara Konrath, an author and associate professor of philanthropic studies, found that in a pool of more than 1500 American teens, it was reported that “27% of teens are actively struggling with burnout, and many are not regularly engaging in self-care practices — enough sleep, exercise, time outdoors, having fun or relaxing — to help them deal with the pressures they face.” I wonder if we fully understand the cost of always being busy. After each goal that is achieved, are we happier? Do we take a moment to appreciate the ‘success’ we’ve worked so hard for, or are we already moving on to the next thing? This idea describes hustle culture as the constant expectation to do more and work harder, even prioritizing work over health and other aspects of your life.
Subconsciously, we attribute long hours, constant work, clean diets, and fitness to someone labeled as successful. But is that picture a story of success or a roadmap to burnout? Within the walls of high school, there is a similar connotation of what success looks like. Many pair success with a certain kind of student―one seen as high-achieving and outgoing. Picture that one person you know who seemingly does it all; they take multiple APs, are active in school sports, and on top of navigating a heavy assignment load, they still make time for personal commitments and social events. To you, it may seem like they’ve got everything going for them, but is that how they see themselves?
Talking with a few students at Berkley, the pressure to achieve is one carried by each. Whether that pressure is applied to sports, school, or other areas, it is clear that students are bending themselves backward to be extraordinary. The motivation for this differs from person to person. Some have a dream school they want to attend and feel the need to be active in various extracurricular activities while stacking their schedule to look as good as possible. Others are dedicated to the sports scene, filling their time not spent in school by being active, sometimes adding off-season practices or conditioning on top of their in-season sports. The most shocking thing to me was not the heavy workloads of students, but that some still worry that all of their hard work isn’t enough. Having this mindset is a sure-fire way to
feel inadequate, and encourages people to constantly chase an impossible standard of behavior. Common sayings like “bigger is better” and “go big or go home” perpetuate this idea that one can always have bigger, better, and more, and if they could have those things, then they should want to have them. The issue with this way of thinking is that there is always more to be had, and once you realize that achieving goal after goal does not give you happiness, you can start figuring out the things that do.
One of the more underlying causes for hustle culture is the fact that humans are afraid, caught in a panic that we are not doing enough. We are worried that without productivity, we can not ensure the security of our lives. Everyone is terrified that one day, if they slack off for too long, they’ll fall behind everyone else. According to the American Institute of Stress, this negative spiral of thoughts and feelings is known as productivity anxiety. It drives us to continue prioritizing work and achievement, even once exhausted and overexerted.
This productivity anxiety, and the urgency we carry because of it, is the main reason so many of us are rushing through life. Whether you’re productive or simply busy, the search for success through work is misplaced. What about success in appreciating the moment and pursuing activities and goals that we truly value? In theory, that sounds great, but it can’t be that simple, can it?
Even when I recognize that I am on the verge of burning out, it doesn’t dismiss the fact that I have assignments to finish, a practice I need to go to, or household responsibilities to complete. I may not be able to fully prevent burnout, but there are a few activities that help me rest and recharge while keeping up with my workload. For instance, taking ten minutes to do a meditation or some calming yoga in between assignments can help to recenter me in times of high stress. For those not sure where to start when it comes to meditating, I recommend the app ‘Headspace’, which has some free content and a free trial you can start if you want to gain access to the app’s entire library. Even Spotify has some guided breathing and practicing mindfulness audio. Both these possibilities in mind, however, my personal favorite option is to find ‘Yoga with Adriene’ on youtube, as she offers completely free guided meditations for you to follow along with, no trial needed!
Another activity that I utilize when feeling stressed is walking. I’ve found that walks, especially now that the sun is peeking out, are helpful in regaining my focus or giving me a quick energy boost. Though not as pleasant when it’s cold, walks even when it’s gray and windy are refreshing. When finding healthy activities, it can be helpful to think about the simple things you appreciate in life; whether it’s making yourself a nice meal, or playing a board game with your family, the activities that help you to balance work with recovery can look a bit different for everyone. Previously, there were times that I would have felt bad about taking a break, but I’ve gotten better at allowing myself to breathe, even if that means I need to take a step back from all the tasks fighting for my attention.
If we want to change how much we hustle, a good start is by being intentional with our time and effort. We control our actions and words and how much time or energy we give to things. So what if I told you it was that simple? As simple as being selective about where you put your energy and how much of it you’re willing to give. We need boundaries for ourselves, and we need to be able to reflect on when we have exceeded our productivity limits so that we can have some good old rest and recovery.
It is OK to pause. There are times when doing nothing can actually be the healthier choice. Often, we associate doing nothing with slacking off or being lazy, but in reality, humans need time to recover. Activities like sitting on your couch and watching a show can, in small amounts, be a healthier alternative than working and completing task after task.
Heading into the next week or two, it may be helpful to ask yourself some check-in questions: How long have I been working on this? Were there restful activities I wanted to do today? Is it necessary for me to sacrifice my sleep to finish this assignment, or can it wait until the morning? By reflecting on the buzz of your life, you can identify ways to incorporate mindfulness and stress-relieving activities, effectively getting ahead of burnout before it can strike.
