Recovering from Burnout with IFS: Week 3

Exploring the Internalised Productivity Narrative

Introduction

For many of us, burnout is deeply tied to the belief that our worth is based on how much we achieve. This internalised productivity narrative can make it hard to slow down, even when we are exhausted. Parts of us may believe that resting is lazy, that we must always be useful, or that we will lose respect if we do less.

This week, we will explore how internalised productivity beliefs show up in our system, how protectors enforce them, and how we can start unblending from these pressures to move toward a more sustainable way of working and living.

Concepts

Where Do These Productivity Beliefs Come From?

These narratives often come from early experiences, society, and workplace culture.

  • Family Messages: Some of us were raised in households where hard work was highly valued, and rest was discouraged.

  • School and Workplace Conditioning: Productivity is often rewarded, while taking breaks or setting boundaries may be seen as weakness.

  • Societal Expectations & Cultural Conditioning: Many cultures glorify hustle culture and being busy as indicators of success. One example is the Protestant Work Ethic, which upholds the belief that hard work and productivity are moral imperatives, equating rest with laziness.

  • Capitalist Ideals: Many economic systems reinforce the idea that our value is tied to our output, leading to guilt around slowing down.

  • Social Media & Comparison Culture: Seeing curated versions of others' productivity can amplify pressure to always be achieving.

Our parts take on these beliefs and messages from our own experiences and from the environment around us. IFS helps us recognise that the parts enforcing these beliefs are trying to protect us—but they are often using strategies that lead us to burnout.

Common Protector Parts That Reinforce Overworking

Different parts may enforce productivity in different ways:

1. The Taskmaster

  • Pushes you to stay productive at all costs.

  • Sees resting as a failure or waste of time.

  • Worries that if you slow down, you’ll fall behind.

2. The Inner Critic

  • Judges you for not doing enough.

  • Tells you that you are lazy or undisciplined.

  • Compares you to others who seem to be achieving more.

3. The People-Pleaser

  • Feels responsible for meeting others’ expectations.

  • Struggles to say no, even when overwhelmed.

  • Seeks validation through being needed.

These parts believe that staying busy will keep us safe—whether from rejection, failure, or feelings of worthlessness.

What Exiled Parts May Hold

Hard-working protectors often carry deep-seated fears about what might happen if we slow down or don’t do everything perfectly. There may be fears of rejection, worthlessness, or being unlovable. These are the feelings that our exiles—the vulnerable young parts of us—hold. Our protectors work tirelessly to prevent these exiles from resurfacing and being activated.

To shift these patterns, we must first acknowledge these fears with compassion.

Exercises

Exercise 1: Identifying Your Productivity Protectors

  1. Find a quiet space and take a few deep breaths.

  2. Ask yourself:

    • Which parts of me feel the need to stay productive?

    • What do they believe will happen if I slow down?

    • How do they react when I try to rest?

  3. Write down any thoughts, emotions, or images that come up.

Exercise 2: Practicing Unblending

When productivity-driven parts take over, we can practice unblending to create space between them and our Self.

  1. Pause when you notice a strong urge to push yourself.

  2. Name the part: “This is my Taskmaster part trying to keep me safe.”

  3. See if you can connect with the part and hear what it has to say. What is it trying to do or help you with?

  4. Let the part know you hear and understand it. You might say, "I see that this is really important for you. I get that you've been helping me this way for a long time."

  5. Ask the part if it would be okay to try something different this time. See if it is willing to give you some space, even just for a moment, to allow you to pause before automatically acting.

  6. Negotiate with the part. If it agrees to give you space, explore whether you could do something that supports your recovery, such as a nervous system regulation exercise, a longer break, or another action that feels nurturing.

  7. Notice how this feels. If the part resists, that’s okay—simply acknowledging its presence without judgment is a step toward unblending.

Exercise 3: Exploring Your Early Productivity Messages

This exercise helps you connect with the origins of your productivity beliefs by reflecting on your younger self.

  1. Think back to a younger version of yourself, perhaps when you first started school or during another formative time.

  2. Ask yourself:

    • What messages did this younger version of me receive about productivity and achievement?

    • Where did these messages come from (family, school, culture)?

    • How did these messages make this younger part feel about themselves?

  3. Write down any memories, emotions, or beliefs that come up.

  4. Notice how you feel toward this younger version of you right now. Write down any feelings that arise. You may experience some Self-energy, such as compassion, curiosity, or feeling connected to the younger part. You may also notice other parts showing up—perhaps parts that criticise this young part or wish it had done something differently. Write down any parts that you notice.

A Quick Note About Working With These Parts

Our productive parts took on their jobs for a reason, and we are not trying to force them to change overnight. The goal is to listen to them, build trust, and help them feel safe enough to unblend, even if just for a moment. As protectors begin to unblend, we naturally have more access to Self-energy. Being in Self helps us better tune into the needs of our different parts and makes it easier to take actions that support recovery and healing. If shifting these beliefs feels overwhelming, know that you can start with small steps and explore deeper healing during therapy sessions.

Closing Reflection

This week, you explored how internalised productivity narratives influence burnout and began practicing ways to unblend from these pressures. Over time, you can build a healthier relationship with work and rest.

Journaling Prompts:

  • What messages about productivity have shaped your beliefs about work and rest?

  • How do your protector parts react when you try to slow down?

  • What is one small change you can make this week to honour your need for rest?