Read time: 4 minutes

• The Importance of a Healthy Schedule
• Take Meaningful Breaks
• Sleep is Non-Negotiable
• Ditch the Hustle Culture Mentality
• Schedule Downtime and Stick to It
• Redefine Your Success

If you’ve spent any time in entrepreneurial or self-improvement spaces, you’ve probably come across this mindset: If you’re not willing to work 18-hour days, sacrifice your social life, and trade sleep for success, you’re not cut out for this.

I’ve lost count of how many times I’ve read some variation of “If you’re not willing to do [insert extreme measure], then you’ll never make it.”

It’s an alluring narrative. It makes you feel like if you’re not constantly grinding, you’re falling behind. But here’s the thing – this approach is not only unsustainable but also harmful. Productivity shouldn’t come at the cost of your physical and mental health. And contrary to popular belief, working yourself to the bone isn’t the only way to achieve success.

Let me be clear: Success does require effort. You do need to put in the work. But there’s a difference between giving 100% and giving everything. Below I share some tips and reflections from my personal journey so far. 

The Importance of a Healthy Schedule

A healthy schedule allows you to work efficiently while still taking care of yourself. Here are some of the things I do to strike that balance:

1. Take Meaningful Breaks

There’s a misconception that breaks are wasted time – this is only true if all you do during your breaks is feel guilty about not working! In reality, they’re essential for sustained productivity. Your brain is not a machine—it needs rest to function at its best.

The Science Behind Breaks: Our brains can only focus intensely for about 90 minutes before performance starts to decline. Taking regular breaks helps reset your focus, boosting both creativity and efficiency.

What to Do: Step away from your workspace. Go for a walk, meditate, or simply relax. The key is to disconnect from work-related tasks and let your mind recharge. 

What NOT to Do: AVOID DOOM SCROLLING!!! It will only drain you more, and leave you dopamine hungry with little attention span to continue your work. And here’s the crucial part: Don’t feel guilty about it. Taking a break isn’t slacking—it’s strategic recovery. Find out how to ditch these bad habits here.

2. Sleep is Non-Negotiable

“Sleep is for the weak.” How many times have we heard that? In reality, sleep is for the productive.

The Role of Sleep: Sleep is when your brain consolidates memories, processes information, and resets for the next day. Chronic sleep deprivation doesn’t just make you tired—it impairs decision-making, creativity, and emotional regulation. There is a VAST amount of really interesting research emerging on the importance of sleep – let me know if you want to find out more! 

Aim for Quality Sleep: Prioritise a consistent sleep schedule, even if it means shutting down your laptop an hour earlier than planned. Trust me, your future self will thank you.

3. Ditch the Hustle Culture Mentality

Hustle culture glorifies being busy as a badge of honour. But being busy doesn’t always mean being productive.

Work Smarter, Not Longer: Focus on the tasks that actually move the needle. Identify your most important priorities and tackle those first. The 80/20 rule (Pareto Principle) is your friend here—80% of your results often come from 20% of your efforts. I write more about this in my previous article on focus and deep work. 

Learn to Say No: It’s tempting to take on every project and opportunity, but spreading yourself too thin leads to burnout. Prioritise what aligns with your goals and say no to the rest.

4. Schedule Downtime and Stick to It

Downtime isn’t a luxury; it’s a necessity. Yet many of us feel guilty when we’re not “doing something productive.”

Why Downtime Matters: Resting allows you to recharge physically, mentally, and emotionally. It prevents burnout and helps you maintain a sense of balance.

Make It Non-Negotiable: Schedule your downtime just like you would a meeting. Whether it’s a weekend off, an evening with friends, or a quiet hour with a book—protect that time.

5. Redefine Success

Success isn’t about how many hours you work—it’s about the impact you create. True productivity is about working in a way that’s sustainable, fulfilling, and aligned with your long-term goals.

Ask yourself:

Am I moving closer to my goals, or just staying busy?

Am I maintaining my health and well-being along the way?

Remember, burnout isn’t a badge of honour. It’s a sign that something needs to change.

Final Thoughts

Toxic productivity tells us that if we’re not constantly hustling, we’re failing. I believe the opposite: true success comes from achieving sustainable behaviours and patterns. Work hard, but don’t forget to rest. Be productive, but don’t forget to live.

Because at the end of the day, you’re not a machine—you’re human. And humans perform best when they’re healthy, well-rested, and inspired.

So take that break. Prioritise your health. And don’t let anyone convince you that self-care is a weakness. It’s your greatest asset.