Doing more vs doing less: what’s better for your mental health?

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This might sting a little to hear, but being busy isn’t always a sign you’re doing well.

We’ve been taught that doing more equals success. More hours, more output, more hustle. But research suggests that constant overworking can actually reduce performance and increase burnout.

So what’s actually better for your mental health: doing more, or doing less?

Let’s break it down.

Why “doing more” feels good (at first)

There’s a reason throwing yourself into work can feel like relief.

When you stay busy, you’re less likely to sit with uncomfortable thoughts or uncertainty. You feel productive, in control, and even accomplished.

Here’s the science:
Your brain releases dopamine when you complete tasks. That “tick it off the list” feeling creates a reward loop, making you want to keep going.

The catch?
This can quickly turn into overworking disguised as productivity.

 
The hidden cost of overworking (burnout explained)

At some point, more stops being better.

Burnout isn’t just feeling tired; it’s a state of emotional, mental, and physical exhaustion caused by prolonged stress.

And it’s more common than you think:

• 48% of employees report feeling burned out
• 53% of managers feel the same
• Burned-out employees are 63% more likely to take sick days
• And 2.6x more likely to be job hunting
  Remote and hybrid work has made this worse. Without clear boundaries, it’s easy to feel like you’re always “on”.

The result?
Lower focus, reduced creativity, and a constant sense of pressure, even when you’re not working.

If you’re feeling stuck in that cycle, you don’t have to figure it out alone. You can explore 1:1 coaching sessions with selfsquared for personalised support, or join one of our upcoming group workshops to build healthier habits alongside others.

Why doing less isn’t laziness (it’s brain science)

Rest isn’t a reward. It’s part of how your brain functions properly.

Here’s the science:
Your brain operates in a stress–recovery cycle. Without recovery, your nervous system stays activated, and performance drops over time.

That means:

• more hours ≠ better results
• pushing through exhaustion often backfires
• breaks actually improve focus and decision-making
  Doing less, strategically, allows you to show up better when it counts.

 
So… What actually works? A smarter approach to productivity

It’s not about choosing between doing more or doing less.

It’s about working with your brain, not against it.

Here’s a simple framework you can try this week:

1. Focused work (quality over quantity)
Work in short, intentional bursts. Protect your attention instead of stretching it all day.

2. Recovery (non-negotiable)
Schedule breaks like you would meetings. Step away fully, no half-working.

3. Reflection (adjust as you go)
Check in weekly:

• What gave me energy?
• What drained me?
• What needs to change?
  Small shifts here create sustainable momentum.

If you want guidance putting this into practice, our selfsquared group workshops walk you through these tools step by step; from setting boundaries to building sustainable routines.

Finding your balance

This isn’t easy to figure out, because there’s no one-size-fits-all answer.

Some people thrive on intensity. Others need more space and recovery. Most of us fall somewhere in between and that balance can change over time.

What matters is learning to recognise your own limits, patterns, and energy.

Because success isn’t about doing the most.
It’s about doing what actually works for you.

Try this today

Pick one boundary you’ll protect this week:

• logging off on time
• taking a real lunch break
• or focusing on one task at a time
  Start there.

And if you want support building habits that actually stick, the selfsquared app gives you simple, science-backed tools to help you feel more in control, without burning out.