10 Ways to Avoid Wearing Busy as a Badge of Honour

Busy is a badge of honour these days and it seems our default response when someone asks how we are. In this article I’m exploring 10 ways to reframe our thoughts and connect with what truly matters.

HOW ARE YOU? DID YOU REPLY “BUSY”?

I met a friend for coffee this week and she asked me how I was. I replied with “Good, busy.” I write about simple and intentional living, so I know that busy doesn’t always equal good. In fact, for an introvert, quiet-loving, calm-seeking sensitive soul that I am, good would actually mean quiet!

Have you ever noticed how often we say, “I’m just so busy!”? It’s almost automatic, isn’t it? Being busy has become a bit of a badge of honour, something we wear to show that we’re hardworking, important, or even successful.

I don’t know whether we’re trying to justify these things to ourselves or to others. But saying that we’re “too busy”, either to ourselves in our heads or to our friend over coffee, can sometimes be a trap, leading us to feel stressed, overwhelmed, and even disconnected from what really matters.

The good news? We don’t have to wear “busy” like a badge. There’s a way to focus on what truly matters, feel more fulfilled, and live with intention – without being constantly swamped. In this article I’m exploring why we wear “busy” like a badge of honour, and more importantly, how we can start to step away from it.

WHY DO WE WEAR “BUSY” LIKE A BADGE OF HONOUR?

First, it’s worth thinking about why being busy has become so normalised. Society often equates busyness with success. We’re praised when we’re “always on the go” and admired for working long hours instead of taking an intentionally slower pace. But this belief can leave us feeling like we’re only valuable when we’re constantly doing something.

Busy is different from being productive as it’s perfectly possible to be busy but still not be very effective and efficient. Busy can even be a way to procrastinate and avoid doing things we don’t want to do.

Being busy can also make us feel needed and important. Sometimes, we fill our days because it gives us a sense of purpose, or because we feel it’s expected. And, let’s face it – sometimes it’s easier to stay busy than to pause and think about what we really want or need. Busy days can distract us from emotions we’d rather avoid, like fear, insecurity, or boredom.

10 WAYS TO REFRAME OUR NEED TO BE BUSY

If this sounds familiar, don’t worry; you’re not alone. Most of us have been there. But here are some way that we can slowly start to let go of “busy” and embrace a simpler, more intentional life.

And, I know that some of these ideas are easier said than done. Life isn’t clear-cut and there are many, many occasions we have to do things we don’t want to do. But, I think we often have a choice more than we think we do.

Take these ideas and use them how ever you can, even if it’s just to raise your awareness over how and where you spend your time and make plans to be less busy whenever you’re able.

1. Recognise That “Busy” Doesn’t Equal “Productive” or “Successful”

Firstly, being busy isn’t the same as being productive. Just because our day is packed doesn’t mean we’re achieving what we actually care about. Have you ever had a day where you ran around doing a thousand little tasks, but by the end of it, you felt like you hadn’t achieved anything meaningful? That’s because busyness often leads to burnout, not to real productivity.

To reframe this, try to identify what’s truly productive versus what just fills your time. If you have a To Do list, focus on the tasks that align with your goals or values and let go of the rest for now.

2. Start Saying “No” More Often (And Without Guilt)

Many of us end up overloaded because we feel we have to say “yes” to everything, whether it’s work, social invites, or favours for others. But saying “yes” to everything doesn’t make us more valuable; it just makes us more tired. Learning to say “no” can be uncomfortable at first, but it’s one of the best ways to reclaim your time and energy.

Could you practise saying no in small ways, even if it’s just declining an invite, or postponing an activity that doesn’t add value to your day? Remember, saying no to something unimportant means you’re saying yes to something that matters.

3. Focus on What Matters Most to You

If we fill our lives with everything, it’s easy to lose sight of what’s truly important. Busy schedules can mean we miss out on precious moments with loved ones, quality time for ourselves, or pursuing hobbies that make us feel fulfilled. Instead of letting busy work take over, let’s focus on what adds meaning to our lives.

Write down a list of things that are truly important to you. Maybe it’s spending time with family, pursuing a creative hobby, or improving your health. Once you know what matters most, make time for those things first and let other “busy” tasks fall to the side.

4. Stop Glorifying Busyness in Conversations

It’s become so common to talk about how busy we are, as if it’s a sign of our worth. But what if we changed that narrative? Instead of saying, “I’ve been so busy,” try saying, “I’ve been focused on…” or “I’ve been prioritising…” This small shift can change how we see our lives and remind us to keep our focus on what’s meaningful.

So, next time someone asks how you’ve been, resist the urge to say “busy.” Instead, share something specific and positive you’ve been doing, like reading a great book or spending time with family. It’s a refreshing change and encourages others to think beyond “busy” too.

5. Practise Mindfulness and Slow Down

Busyness often keeps us racing from one thing to the next, without a moment to pause. Practising mindfulness – like paying full attention to one thing at a time – can be a wonderful antidote to the rush of busy days. Slowing down and being present can remind us that life isn’t just a To Do list; it’s a collection of moments to be savoured.

Perhaps you could start with a small daily practice, like spending five minutes each morning just breathing deeply and setting an intention for the day. During the day, try focusing fully on one task, without distractions. These little mindful habits can really help reduce stress and help us stay present in the moment instead of rushing on to the next thing.

6. Set Boundaries Around Your Time

Without boundaries, it’s easy for our time to be taken up by other people’s needs, work emails, and unexpected requests. Setting boundaries can feel awkward at first, but it’s essential if you want to stop being busy all the time. When you set boundaries, you’re giving yourself the space you need to focus on what’s important.

Give yourself a little challenge. Choose one boundary to start with, like not checking emails after a certain time in the evening. Stick to it and notice how it frees up your time and energy.

7. Let Go of Perfectionism

A lot of busyness comes from feeling that everything needs to be done perfectly. Whether it’s at work, at home, or in social situations, perfectionism can make even the simplest task take twice as long. Accepting that things don’t have to be perfect can be a huge relief and save us a lot of time.

Try adopting a “good enough” approach to tasks. If something’s done well enough to achieve its purpose, move on. Trust yourself that good is good enough.

8. Make Space for Rest and Fun

When we’re constantly busy, rest and fun are often the first things to go. But these aren’t luxuries – they’re essential for a balanced life. Taking time to rest, enjoy a hobby, or just relax with friends helps us recharge and keeps us from burning out. Remember, you’re allowed to take time for yourself without feeling guilty.

Why not start this week? Schedule rest and fun like any other important appointment. Block out an hour or two for something enjoyable, whether it’s reading, going for a walk, or watching a film.

9. Reframe “Productivity” as “Making Progress”

Productivity often feels like we have to achieve everything, all the time. But what if we reframed it? Instead of focusing on endless productivity, focus on progress. This mindset shift helps you feel a sense of accomplishment without overloading yourself with tasks. It feels much more attainable to have made progress on something without worrying if you’ve met the standard to be considered “productive”. That’s extra pressure we just don’t need.

Each day, set one or two goals that help you make progress towards something meaningful, rather than trying to “do it all.” Celebrate each small step as an achievement in itself.

10. Embrace the Joy of Missing Out (JOMO)

The “fear of missing out” (FOMO) can keep us in a constant state of busyness, feeling like we have to do everything. But embracing the “joy of missing out” (JOMO) is about feeling happy to let go of things that don’t really matter. Instead of filling every minute, you give yourself permission to enjoy downtime, even if it’s “doing nothing.”

Next time you’re tempted to add another thing to your schedule, ask yourself if it’s something that truly brings you joy or meaning. If not, find ways to let it go, and feel comfortable with that, to enjoy the space it creates.

CONCLUSION

It’s okay to have full days and a lot on your plate sometimes, but constant busyness isn’t a goal worth chasing. Life doesn’t have to be a marathon of To Do lists. That’s exhausting and unachievable. By focusing on what’s truly meaningful, setting boundaries, and allowing yourself time to rest and enjoy, you can find a balance that feels more fulfilling and sustainable.

Letting go of “busy” as a badge of honour isn’t about doing less – it’s about doing what matters. It’s about feeling purposeful and present, rather than rushed and overwhelmed. So take a deep breath, be kind to yourself, and start making small shifts toward a life that’s not just busy, but more balanced, simple and intentional.