This document discusses the "busyness addiction", where people feel compelled to constantly be busy and take on more tasks. This mindset is counterproductive and can negatively impact physical, mental, and spiritual health as well as relationships. The document provides signs that someone may have a busyness addiction and suggests strategies to address it, such as prioritizing tasks, learning to say no, focusing on one task at a time, scheduling downtime, and questioning beliefs around busyness.

1. Kicking the “Busyness”
Addiction for a Better Fit
Dr. Dana Schon,
Professional Learning Director

3. The “busyness” addiction (a mindset):
 A drive to succeed and a compulsion to get more done,
which ironically, is counterproductive because there is
always more to do.
 People become addicted to feelings of exhilaration and
importance at having completed many tasks (being
busy), but such feelings are illusory because the to-do
list never ends.
 In the name of “being busy,” addicts sacrifice time with
families and colleagues; and their own physical, spiritual,
and mental health suffers.

5. Are you…
 Plugged-in 24/7?
 Always challenged to see how many tasks you can complete in the shortest
amount of time?
 Failing to slow down?
 Always multi-tasking?
 So focused on tasks and being “busy” that you lose touch with your
surroundings? Your relationships? Yourself?
 Consumed by escalating demands—Feeling like you could always do more
professional reading, more professional writing, more observations, more
communication, more, more, more?
 Avoiding times of quiet and solitude?
 Anxious and uncomfortable in those moments when you do find yourself
with nothing to do?
 Failing to be present in the moment?
 Feeling guilty about saying “no” or “doing nothing”?

7.  A feeling of indifference or numbing of feelings
 Depression
 Lack of enjoyment
 Frustration at the inability to keep the pace of
the ever-growing to-do list
 Disconnection from people we care about
 Ineffective use of time due to feelings of being
overwhelmed—uncertain where to start
 Fragmentation—lack of cohesion in our day-day
lives and work

9. Urgent Non-urgent
Quadrant 1 Quadrant 2
 When your direction is clear, Quadrant of Necessity Quadrant of Quality and
managing your time and Personal Leadership
resources to achieve your Examples: Deadline-
Important
goals becomes easier. driven projects, crises, Examples: problem
resolution of immediate prevention, relationship
 Consider creating the matrix problems building, professional
to the right and organizing growth and
development, improving
the tasks that occupy your leadership-life fit
time according to their
urgency and importance
Quadrant 3 Quadrant 4
Not important
 Strive to structure a Quadrant of Quadrant of Escape
Deception/Illusion
schedule that supports you Examples: trivia,
in spending the bulk of your Examples: Interruptions, busywork, Internet
time in quadrant 2 certain phone surfing, private calls
calls/emails/meetings/rep
orts, certain pressing
matters

10.  Just Say NO!
 “Thanks for asking, but no, I simply can’t.”
 “I appreciate that you asked, but no, I am unable
to at this time.”
 “I’m sorry, no.”
All the mistakes I ever made in my life were when I
wanted to say No, and said Yes.
~Moss Hart

11.  Do one thing at a time.
 Try it just for today! If you are a multi-tasker, you
will need practice to change your behavior! Start
with small steps—one day.
 Be present in every moment. Focus solely on the
person with whom you engage in conversation.
Drive without using your Bluetooth (or any
device). Watch t.v. without reading, writing, or
engaging in some other task. Be present!

13.  Question your beliefs. Write down all your
beliefs about relaxation, work, multi-
tasking, busyness, etc. and question
them. What mental models are keeping you
consumed by “busyness”?

14. Don't underestimate the value of Doing Nothing, of just going along, listening
to all the things you can't hear, and not bothering.
~Pooh's Little Instruction Book, inspired by A.A. Milne

15.  Schedule down time.
 Honor your commitments to yourself. If you
commit to leaving work at 5:30, do it. This means
leaving the work, too! No cheating!
 Make a date with a significant other or good
friend.
 Unplug. Power down.
*Strategies adapted from Are You Addicted To Busyness? By Carlene Ashby:
http://www.makeithappennow.org/advice/are-you-addicted-to-busyness/