What are input goals vs. outcome goals?

Input goals are actions entirely within your control, such as committing to making two videos a week. Outcome goals are targets dependent on external factors, like aiming for a specific number of views or a New York Times bestseller list, which are less controllable and can lead to frustration.

How can I stop feeling guilty about taking breaks?

Recognize that it's okay to take breaks and that constant productivity isn't sustainable. Communicate with collaborators or sponsors if needed to adjust deadlines. Choosing satisfaction with what you've accomplished, rather than striving for an impossible ideal, can alleviate guilt.

How can I manage an overbooked calendar?

Modify your scheduling tools (like Calendly) to limit meetings, especially in the mornings designated for creative work. Aim for only a few calls per day and ensure there's ample margin for unexpected overruns or breaks like lunch.

What's the relationship between emotional state and productivity?

While pushing through tasks is sometimes necessary, consistently ignoring your emotional state can lead to burnout. Finding a balance where you acknowledge your feelings and allow for breaks, rather than forcing yourself to be productive at all times, is key.

How do I deal with the feeling of not doing enough?

At the end of the day, choose to be satisfied with what you have achieved, recognizing that self-criticism doesn't alter reality but only diminishes your well-being. Focus on the work you actually did, rather than an endless list of what you 'should' have done.

Key Moments

My Toxic Relationship With Productivity

Ali Abdaal

Education3 min read21 min video

Mar 24, 2021|304,049 views|13,796|3,177

Ali Abdaal Ali abdal how to deal with burnout dealing with burnout how to deal with burnout at work how to be productive productivity ali abdaal leaving medicine ali abdaal book productivity tips mental health burn out

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Key Moments

TL;DR

Ali Abdaal discusses his toxic relationship with productivity, stemming from outcome dependence, ignoring emotions, and an overpacked schedule.

Key Insights

Productivity can become "toxic" when it's driven by external outcomes rather than internal processes.

Ignoring one's emotional state and consistently "pushing through" can lead to burnout and resentment.

Overcommitment and an excessively busy calendar, even with good intentions, can stifle creativity and well-being.

Shifting focus from outcome goals (e.g., bestseller lists) to input goals (e.g., writing a proud book) is crucial for sustainable productivity.

Being aware of and respecting emotional states, allowing for breaks, is essential for a healthier relationship with work.

Consciously choosing to be satisfied with one's daily accomplishments, regardless of perceived 'enoughness,' is vital for mental well-being.

THE SLUMP AND ITS SYMPTOMS

Ali Abdaal describes a recent period of profound 'productivity slump' where filming videos felt like an arduous chore, draining his enthusiasm. This dissatisfaction extended to scheduled morning activities like calls and lessons, which he resented despite being self-imposed. He also experienced 'revenge bedtime procrastination,' scrolling late into the night and a pervasive feeling of not having done enough, leading to weeks passing in a haze.

OUTCOME DEPENDENCE AS A PRIMARY CULPRIT

A major cause identified is 'outcome dependence,' where focus shifts to results outside one's control, like YouTube view counts or hitting a New York Times bestseller list for his book. While Abdaal typically prioritizes 'input goals' (e.g., making two videos a week), the desire for 'banger' videos and external validation led to an unhealthy obsession with analytics and self-criticism during the writing process, creating a negative feedback loop.

IGNORING EMOTIONAL STATES AND THE PUSH EFFECT

Abdaal recognizes a pattern of ignoring his emotional state, forcing himself to work even when uninspired, a habit developed from a desire to be 'professional.' While some level of discipline is necessary, he believes he swung too far, leading to a 'near burnout' situation. He now understands the importance of acknowledging feelings and allowing for breaks, rather than perpetually pushing through, which can be detrimental.

CALENDAR OVERLOAD AND STIFLED CREATIVITY

His calendar became excessively packed due to being 'trigger happy' with his Calendly link and an inability to say no to opportunities. This led to back-to-back calls, leaving little room for creative work, thinking, or even basic breaks like eating lunch. The assumption that creative tasks should be quick and efficient, ignoring the actual time needed for deep work and inspiration, compounded the problem.

IMPLEMENTING SOLUTIONS FOR A HEALTHIER WORKFLOW

To remedy this, Abdaal has consciously abandoned outcome goals in favor of focusing on the process and creating work he's proud of, especially for his videos and book. He has significantly cleared his calendar, limiting daily calls and reserving mornings for creative tasks, which acts as a systemic solution to his people-pleasing tendencies. He's also trying to be more attuned to his emotional state before starting tasks.

THE POWER OF CHOOSING SATISFACTION AND GUILT-FREE LEISURE

A crucial solution involves consciously choosing to be satisfied with daily accomplishments. Instead of dwelling on perceived shortcomings and the gap between desired and actual output, Abdaal advocates for telling himself it was a 'good day of work.' This mindset shift, acknowledging that the story he tells himself doesn't alter reality but significantly impacts his well-being, allows him to enjoy leisure activities like playing World of Warcraft guilt-free.

Mentioned in This Episode

●Software & Apps

●Books

●Concepts

●People Referenced

Overcoming Toxic Productivity

Practical takeaways from this episode

Do This

Focus on input goals (e.g., 'make two videos a week') rather than outcome goals (e.g., 'get X views').

Pay attention to your emotional state and take breaks when needed, even if it means delaying deadlines.

Schedule empty blocks of time (margin) in your calendar for thinking, resting, or tasks that run over.

Become more aware of your emotional state and ask yourself how you feel before deciding to push through a task.

Choose to be satisfied with your accomplishments at the end of the day, regardless of perceived productivity.

Prioritize creative work and tasks you genuinely enjoy, like making these sit-down chat videos.

Avoid This

Don't get fixated on external outcomes like view counts or bestseller lists.

Don't ignore your emotional state entirely; recognize when you need a break rather than pushing through constantly.

Don't overbook your calendar without building in buffer time for creative work, thinking, or unexpected delays.

Don't fall into 'revenge bedtime procrastination' by staying up late scrolling through social media.

Don't beat yourself up at the end of the day for not meeting unrealistic productivity standards.

Common Questions

Revenge bedtime procrastination is a phenomenon where individuals, feeling they lack control over their day, deliberately delay sleep to reclaim a sense of agency during their free time at night, often leading to negative consequences the next day.