Do you feel like you’re constantly busy? That your to-do list keeps growing no matter how much you try to tackle it? But you justify it because everyone feels like that: the universal answer to “how are you?” always includes the B word — ‘busy’.
So why are we constantly feeling busy all the time? You might think that’s because we’re working more, but apparently that’s not the case.
The Busyness Illusion: We’re Not Actually Working Longer
We’re not actually working more than we used to. A study by the Office for National Statistics found that the average UK worker puts in about 32 hours per week, which has actually decreased since the 1990s. There’s actually a global decline in the number of hours worked compared to previous decades. Additionally, parents today, despite feeling like they’re spending less time with their children, actually spend more time with them compared to previous generations.
So, if we’re not physically working more, why do we feel so overwhelmed?
It's All About Perception (and tech)
One major factor is the shift in the type of work we do. In the past, jobs often had clear boundaries—farmers couldn’t harvest crops before they were ready, and factory workers could only produce as much as the raw materials allowed. But today, many of us work in what’s called “knowledge work.” With never-ending emails, meetings, and tasks, we’re dealing with an infinite workload. We can always be doing more. Unlike a physical job that has clear end points, knowledge work blurs the lines between work and leisure, especially with mobile devices allowing us to work from home, holiday or the gym.
This constant connectivity makes us feel like we should always be productive, even during downtime. Our phones buzz with emails while we’re watching TV, we scroll through work messages during weekends, and we’re even being told to make our hobbies into side hustles. This hustle-culture has made idleness feel uncomfortable (despite boredom being good for us) so we try to fill our leisure time with productive tasks.
Being Busy is a False Symbol of Success
Society has also played a role in turning busyness into a status symbol. Years ago, leisure was a sign of wealth and success: if you were idle, you were successful. But today, it’s the opposite—being constantly busy is seen as a badge of honour. If you’re important, you’re busy. This pressure drives us to fill every spare moment with tasks, whether they’re work-related or not.
Tony Crabbe, Psychologist and author of Busy: How to Thrive in a World of Too Much, calls this the “infinite world” of modern work, where there’s always something more you could be doing, leading to feelings of overwhelm.
The Effects of Busyness on Your Wellbeing
The constant feeling of being busy can have impacts on both your mental and physical health. Stress, anxiety, and burnout are increasingly common, with studies showing a rise in workdays lost due to stress-related illnesses. But ironically, being busy doesn’t actually make us more productive—it can have the opposite effect.
When you’re overwhelmed, your brain’s ability to make decisions and prioritise tasks diminishes. We call this our “cognitive bandwidth” or “mental load”, and when it’s stretched too thin, you’re more likely to make poor decisions, like prioritising small, unimportant tasks over crucial ones. This creates a vicious cycle: the busier you feel, the worse your time management becomes, leaving you feeling even busier.
Breaking Free from the Busy Trap
So, how do we stop feeling so busy? The answer might simply lie in your perception of busyness. If you can acknowledge that being productive all the time is irrational, that we’re finite being with needs that aren’t fulfilled by being constantly busy, you’ll likely feel less overwhelmed. Here are some actionable steps to help you reclaim your time and mental space:
- Set Clear Boundaries Modern technology blurs the lines between work and home life. Set firm rules around when you’re available for work and when you’re not. Communicate these boundaries with your colleagues and boss. If necessary, turn off email notifications after hours and on weekends and make a conscious effort to leave work at work.
- Prioritise Meaningful Activities Not everything on your to-do list is essential. Ask yourself whether each task truly needs to be done. Is it urgent or important? Learning to say “no” can be one of the most powerful tools in reducing your sense of busyness.
- Embrace Uni-tasking Multi-tasking can make you feel like you’re getting more done, but it actually reduces your efficiency and increases stress. Focus on one task at a time, and you’ll often complete it more quickly and with better results.
- Schedule Downtime Block out time for rest and relaxation—just as you would for meetings or appointments. Whether it’s reading, going for a walk, or simply doing nothing, taking breaks is essential for recharging your mind and body.
- Change Your Perception of Busy Start viewing leisure activities, like spending time with loved ones or engaging in hobbies, as important—not as “guilty” downtime. This shift in perspective can make your leisure time more fulfilling and help you feel less like you’re wasting time.
Busyness Isn't a Virtue
The feeling of constant busyness is more about perception than reality. We’re not working more hours than before, but we are more connected and more pressured to be productive all the time. Recognising that busyness isn’t a virtue—and that it doesn’t necessarily equate to productivity—can help you regain control over your time and energy. By setting boundaries, prioritising, and embracing downtime, you can break free from the busy trap and start living a more balanced life
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