When was the last time you allowed yourself to rest? Really rest; not the kind of rest where you’re thinking about your to do list, the chores you “should” be doing, or the things you didn’t do? There’s a concept I came across at some point over the course of 2020: internalized capitalism. This can be simply defined as the belief that we need to be productive at all times and if we are not then we are failing.

As a consummate overachiever, this one hit a little bit too close to home, but I have found value in reflecting on my own relationship with work over this past year.

If you google “internalized capitalism” you will find a plethora of ways to spot the symptoms:

Self-worth is derived from your work performance/accomplishments.
Belief that hard work equals happiness.
If you are not being “productive” you are “wasting” time.
Not working means you are being “lazy.”
Rest and fun are things to be earned rather than things you inherently deserve.
Placing productivity over health (i.e. showing up to work sick, working from home when you’re sick, taking a sick day and spending it doing chores).
Skipping your lunch break to do work, not taking your designated break times when you are at work.
Working unpaid overtime, feeling like you have to stay late at work just to get all your tasks done, taking on more work when you’re overwhelmed.
Feeling like you “owe” your employer for them giving you a job or feeling guilty about setting limits at work (leaving on time, taking vacation and sick time, saying no to additional tasks when you are overwhelmed).
Prioritizing work over friendships, relationships, and rest.
Overscheduling yourself or your kids.
De-prioritizing sleep so you can get more work done whether it’s chores around the house, studying, or tasks for your job.

If you’re finding yourself cringing in recognition, don’t worry you’re not alone. I’ve been there and am still working on actively dismantling this in my own life. I invite you to join me if you feel so inclined. Here’s a few ideas to get you started:

Intentionally practice slowing down and doing nothing by planning a slow day. Turn off the alarm, take the time to allow your body to naturally wake up, eat slower, turn off the screens, sit outside and watch the clouds go by, go for a slow walk.
Take inventory of your relationship to your work. How do you feel about your job? What does your job mean to you? What boundaries do you need to set around work time? What feels hard to let go of?
Plan for an extra day off from work to recharge once or twice a month to recharge. Notice what mental blocks show up for you at this suggestion.
Reduce your screen time. I know this is a cliché, but it’s even more important now that most of us are spending large chunks of our day on screens.
Find hobbies and activities that don’t require screens: coloring, drawing, reading physical books, newspapers, or magazines, cooking, crafting, gardening, etc.
Choose calmer activities in the evening and be mindful of ambient noise (TV, podcasts, music) and how it makes you feel. Try switching to instrumental music or nature sounds rather than TV shows or podcasts late at night.
Be mindful of caffeine intake. Caffeine has a half-life of about 6 hours. This means that if you have 16oz latte at 2pm that has an average of 300-400mg caffeine, you will still have 150-200mg of caffeine in your system by 8pm. If you have several cups of coffee a day this will add up pretty quickly.
Allow yourself to step into curiosity and compassion rather than judgement around your patterns. Notice when you speak to yourself in “shoulds” or redress yourself for not following a routine. The goal here is to shift into compassion rather than condemnation.

As always, take time to be kind with and to yourself. If you are struggling with burnout, irritability, exhaustion, depressed mood, and/or anxiety, please don’t hesitate to reach out for additional support.