We all have those days when we feel unproductive, right?
It’s a universal experience, but psychology tells us that what we say to ourselves in these moments can make a big difference.
Often, we are our own worst critics, and this can lead to self-defeating thoughts.
These thoughts aren’t just unhelpful, they can actually hamper our productivity even further.
The good news is that by consciously changing our internal dialogue, we can boost our productivity and overall mood.
In this article, I’ll share ten phrases to stop telling yourself when you feel unproductive, according to the latest psychological insights.
These small shifts in self-talk might just help you unlock your potential on those tough days. Let’s dive in.
1) “I’m just not good at this”
We’ve all been there – faced with a challenging task and we automatically tell ourselves “I’m just not good at this”. This self-deprecating phrase might seem harmless, but it can actually limit our potential.
According to psychology, this kind of negative self-talk is part of a fixed mindset. Stanford psychologist Carol Dweck explains that people with a fixed mindset believe their abilities are static and unchangeable.
This belief can lead to avoidance of challenges and ultimately, stagnation in our personal and professional growth.
In contrast, adopting a growth mindset, where we see challenges as opportunities to learn and improve, can boost our productivity and resilience.
Dweck said: “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point”.
So next time you catch yourself thinking “I’m just not good at this”, try reframing it to: “I’m not good at this yet, but I can learn”. The shift might just surprise you.
2) “I’ll never get this done on time”
I remember when I was working on a major project with a tight deadline.
It was overwhelming, and I found myself repeatedly thinking, “I’ll never get this done on time”. Just the thought of the looming deadline made me feel like I was sinking.
Psychologists tell us that this kind of catastrophic thinking can paralyze our productivity. It’s like a self-fulfilling prophecy – if we tell ourselves we can’t do it, we’re less likely to be able to.
Dr. Albert Ellis, a renowned psychologist and the founder of Rational Emotive Behavior Therapy, argued that our thoughts directly influence our feelings and behaviors.
He famously said, “The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.”
Instead of telling myself that I couldn’t meet the deadline, I started to break down the project into smaller tasks and set achievable targets for each day.
I told myself, “I can finish this task today”. Slowly but surely, my productivity increased, and I finished the project on time.
The next time you find yourself overwhelmed by a task or a deadline, remember that you have more control than you think. Break it down, set achievable daily targets, and watch your productivity skyrocket.
3) “I’m just lazy”
Confession time – there have been moments when I’ve told myself, “I’m just lazy”, especially during those sluggish afternoons when my energy levels hit rock-bottom.
It’s a phrase that seems to justify the procrastination, the lack of motivation, and the unfinished tasks.
But here’s the truth – labelling ourselves as ‘lazy’ is not only damaging but also inaccurate.
Psychologist and author Dr. Susan David points out that our emotions are data, not directives. She says, “Emotions are data, they are not directives. Just because we might feel something doesn’t mean we need to act on it.”
So when you feel unmotivated or unproductive, instead of labelling it as laziness, consider it as an emotional signal. Maybe you’re tired and need rest, or maybe the task at hand is uninteresting or lacking in purpose.
The next time you’re tempted to label yourself as lazy, pause for a moment.
Ask yourself what’s really going on. Is it fatigue? Boredom? Lack of clarity? Once you identify the real issue, you can address it head-on and give your productivity a much-needed boost.
4) “I’m not cut out for this”
There was a time early in my career when I was handed a big project that was way out of my comfort zone. I remember thinking, “I’m not cut out for this”. I felt out of depth and doubted my ability to deliver.
But psychology tells us that this type of self-doubt, often referred to as ‘imposter syndrome’, is not only common but also counterproductive.
The late psychologist Dr. Pauline Rose Clance, who first identified the Imposter Phenomenon, said: “People who have seemingly adequate external evidence of success are often unable to internalize their success…they live with a secret sense of phoniness.”
Instead of doubting your capability, remind yourself of your past successes and learnings. Replace the thought “I’m not cut out for this” with “This is a challenge I’m capable of tackling”.
By doing so, you’re acknowledging your potential and resilience, and this simple shift can greatly enhance your productivity and confidence.
5) “I have to be perfect”
Perfectionism. It seems like a virtue, doesn’t it? Striving for flawlessness, setting high-performance standards. But in my experience, telling myself “I have to be perfect” has often led to stress, procrastination, and burnout.
In fact, psychology suggests that perfectionism can be a significant barrier to productivity.
Dr. Brené Brown, a research professor and author known for her work on vulnerability and courage, states:
“Perfectionism is not the same thing has striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame.”
By expecting perfection from ourselves, we might be setting an unrealistic goal that could lead to frustration and stalled progress.
Next time you catch yourself striving for perfection, remember that it’s okay to make mistakes – they’re part of the learning process. Instead of aiming for perfection, aim for progress. It’s far more rewarding and productive.
6) “I should be working harder”
How often do you find yourself thinking, “I should be working harder”? While a strong work ethic is admirable, this phrase can sometimes create unnecessary pressure and guilt.
Psychology suggests that our productivity is not solely dependent on how hard we work, but also how smart we work.
Dr. Angela Duckworth, a psychologist known for her research on grit and self-control, said: “Effort counts twice. As a predictor of your future success, your effort counts twice as much as your talent.”
This means working smarter and focusing on the quality of your effort is more important than just clocking in more hours.
So next time you tell yourself that you should be working harder, remember that it’s also about working smarter. Focus on the quality of your effort, not just the quantity.
7) “This is just too much”
I recall working on a project that felt like an insurmountable mountain. I found myself saying, “This is just too much”. The sheer size of the task seemed overwhelming and my productivity took a hit.
Psychology, however, offers a different perspective.
Dr. Neil Fiore, a psychologist specializing in productivity, introduces the concept of ‘Unschedule’ in his book “The Now Habit“.
He suggests breaking down big tasks into smaller, manageable parts and scheduling breaks and leisure activities first.
Fiore states:
“Start with scheduling only previously committed time—classes, work, meetings, etc.—and previously planned recreation—lunch, tennis, TV watching, socializing, etc. You’re not allowed to write in work until you have done an hour.”
So when you catch yourself thinking “This is just too much”, remember to break it down into smaller tasks.
This approach not only makes the project more manageable but also gives you a sense of accomplishment as you tick off each part.
8) “It’s not the right time”
There have been moments in my life when I’ve put off starting something new because I told myself, “It’s not the right time”. But waiting for the perfect moment often meant that the task remained untouched.
Psychology suggests that there’s rarely a ‘perfect’ time to start something. In fact, delaying tasks based on timing can lead to procrastination.
When we say “It’s not the right time”, we might be avoiding the discomfort or fear associated with the task. Instead of waiting for the perfect moment, start now. Take small steps and manage the emotions related to the task.
Next time you find yourself waiting for the ‘right time’, remember that the best time to start is often right now.
9) “I’m just not a productive person”
Ever caught yourself saying, “I’m just not a productive person”? It’s an easy phrase to fall back on when you’re feeling overwhelmed or underachieving.
But psychology tells us that productivity isn’t an inherent trait – it’s a skill that can be developed.
Dr. Sonja Lyubomirsky, a psychologist and research professor known for her work in the science of happiness, states:
“Our intentional, effortful activities have a powerful effect on how happy we are, over and above the effects of our set points and the conditions in which we live.”
This means that our actions and efforts significantly influence our productivity levels. Instead of labelling yourself as ‘unproductive’, acknowledge it as an area you can develop and grow in.
Next time you find yourself falling into the ‘unproductive’ label, remember that productivity is a skill, not an inherent trait. With conscious effort and practice, you can enhance your productivity levels.
10) “I should be doing more”
I remember a phase in my life when I was juggling multiple roles – working full time, studying, volunteering, and trying to maintain a social life.
I often caught myself thinking, “I should be doing more”. This phrase did nothing but feed into my stress and guilt.
Psychology suggests that constantly feeling the need to do more can lead to burnout. It’s essential to recognize our limits and practice self-care.
Dr. Kristen Neff, a psychologist known for her work on self-compassion, says: “With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.”
So instead of piling on more tasks and responsibilities, it’s important to acknowledge what you’re already accomplishing.
Give yourself a break and practice self-compassion. You’re doing enough, and it’s okay to take care of yourself.
Next time you catch yourself saying “I should be doing more”, take a moment to reflect on all the things you are already achieving.
Celebrate your efforts and remember that it’s okay not to do everything. Your wellbeing matters too.
