At various stages in their careers, individuals often encounter feelings of dissatisfaction at their jobs. However, with diminishing confidence in the UK job market and escalating competition for positions, more employees are holding onto their jobs, despite having lost their enthusiasm for the work they do. This trend is sometimes referred to as “job hugging”.
If you find yourself choosing security over ambition and are reluctantly remaining in your current role, is there a method to navigate through the tough times and possibly even rekindle your enthusiasm for your job? We consulted with career coaches, workplace psychologists, and Guardian readers for insights.
Revisit the reasons you pursued the job
It’s simple to forget what initially captivated you about your job when you’re feeling discontented or detached. However, taking the time to reflect on what you appreciated about it initially can help shift your mindset and infuse more significance into your daily routine.
“Many individuals face challenges when they feel like just a small component within a large framework, adding to the wealth of others. However, if you focus on whom you’re assisting daily and why you joined in the first place, it fosters better engagement,” states career coach Alice Stapleton. “Concentrate on the direct influence of your work and the individuals your tasks may benefit instead of encompassing the broader view.”
Consider what work offers you
If you’re unclear on your motivations for maintaining this job, it might help to shift your attention to the concrete advantages it provides. “While careers can offer direction, they also yield pay, stability, structured routines, vacations, and perhaps even social interactions with coworkers,” Stapleton explains. “When you contemplate the advantages your current role affords you, you’ll likely feel invigorated.”
Engage with your coworkers
“Deepening relationships with coworkers rather than sticking to surface-level questions like ‘How was your weekend?’ can yield vast rewards,” suggests career coach Dina Grishin. “Engage with colleagues from various departments and those you connect with, as having a supportive figure at work can significantly alter your perspective.”
As remote work becomes a more common practice in various fields, Grishin underscores the necessity to “put yourself out there” and possibly gain insights from colleagues who could act as mentors for your professional development.
Seek enjoyable moments
For librarian and Guardian reader Tommy Vinh Bui, engaging in lighthearted fun with coworkers helped him alleviate the burnout he began experiencing. “Indulging in a suitable amount of playful behavior can help pass the time,” he remarks. “At times, when the building is empty before closing, I might construct architecturally intricate book igloos. Playfulness today mitigates the monotony of tomorrow. This ultimately led me to reconnect with my job’s core purpose, which is to foster a vibrant community hub.”
Discover new knowledge beyond work
Feeling fulfilled outside your job can positively affect your work and give you a sense of advancement, even if your career appears stagnant. “As humans, we always seek growth and learning,” Stapleton notes. “By adopting a new hobby, you can provide yourself with a sense of learning that can make daily experiences feel less burdensome.”
For Guardian reader Maya Kawashima, joining the non-profit public speaking group Toastmasters not only became an enjoyable pastime but also equipped her with additional skills applicable to her teaching role. “Thanks to Toastmasters, I now communicate clearly and kindly with my colleagues, family, and friends,” she states. “By pursuing skill sets beyond work, you continuously enhance your expertise.”
Alter your environment
Working remotely is becoming prevalent in various sectors, and a new setting can make you feel less confined. “I registered on the website Trusted Housesitters, which allows me to house-sit elsewhere for a week or two while working,” Grishin explains. “It feels like a vacation, yet it’s free, and you can work in the same time zone in a new ambiance. It truly refreshes you.”
Enhance your workspace
If a departure from your desk isn’t possible, then Gretchen Spreitzer, a professor of management and organization at the University of Michigan, advocates personalizing your workspace. “I have photos of my family on my desk along with mementos from companies I’ve worked with. They serve as reminders of the meaningful work I do, especially during challenging Zoom meetings,” she states. “Even if you share a desk, you can set an inspiring image as your screensaver to maintain that sense of purpose.”
Initiate a journal
“Maintaining a gratitude journal can be particularly effective during tough times,” states Stapleton. “At the end of each day, jot down three things you’re grateful for or three positive occurrences. It can enhance your long-term engagement and shift your viewpoint to acknowledge your ongoing successes.”
Grishin also advocates beginning your day with three pages of freewriting – a practice detailed in Julia Cameron’s book The Artist’s Way – to help you reconnect with your emotions and priorities. “You’ll discover creativity and meaning inside yourself,” she asserts. “It’s a fantastic way to engage more deeply with yourself and identify what changes may be needed at work to improve your experience.”
Concentrate on what you love
It may sound easy, yet contemplating the aspects of your job you actually enjoy could aid in steering more of your daily responsibilities to engage those talents. “Most individuals don’t dislike every segment of their job and might be astonished by how they can gravitate closer to the tasks that bring them joy,” Stapleton remarks. “Perhaps you could explore inter-departmental collaborations that align you with appealing projects, or have discussions with key decision-makers to better learn how to cultivate those skills.”
Consider job crafting …
Once you’ve recognized your preferred job elements and the skills you wish to enhance, explore how you can adjust your role’s parameters to favor those aspects. Alison Gibbs, a business psychologist at Work Psychology Group, describes this as job crafting: “It’s about proactively tailoring your tasks to your strengths. It empowers individuals to feel in charge instead of merely reacting to the organization’s directives. While jobs may seem rigid, having an honest discussion with your superiors about leveraging your strengths may yield more flexibility in your role than you anticipated.”
… Or task crafting
On a more granular level, Gibbs notes that structuring your task list can increase long-term satisfaction and fulfillment in your job. “Identify the few priorities that you absolutely must accomplish on your daily to-do list. At the day’s end, observing that you’ve completed those will give you a sense of achievement, even if your job offers limited autonomy,” she explains. “By managing stress on a micro level, it grants you more control and a smoother day.”
Utilize your strengths diversely
If you have remained in the same role or industry for an extended period, you may have lost sight of your strengths and how to nurture them, according to Grishin. Taking a complimentary strengths assessment such as the Institute on Character survey can help you align with what matters most to you. “You might feel like you’ve been stagnating for some time, but organizations typically have a minor learning or coaching budget available for you,” she mentions. “This could enable you to attend courses or participate in conferences targeting the strengths you’d like to develop, which ultimately benefits both you and your organization.”
Think about a lateral move
Departing to a new employer may seem daunting, yet it could be worthwhile to explore lateral transitions within your current organization to find a position that offers fresh challenges and opportunities to learn. Guardian reader Mathilda Chenu, employed by a tech firm, successfully negotiated a role change within her company after expressing her frustrations regarding a lack of tasks in her initial position. “I transferred to a different team within the same company, and while it increased my workload, it saved me from monotony,” she shares. “I also connected with new colleagues, and collaborating on new projects with them was rewarding.”
Regularly reward yourself
Career coach Jo Maughan emphasizes the significance of establishing “nourishing rituals” that can transform challenging days into manageable ones. “After completing an undesirable task, take a moment to do something that pleases you,” she advises. “This could be making a cup of tea or having a chat with a coworker—it’s crucial to give yourself a little reward.”
By recognizing these minor accomplishments, we can foster a greater feeling of success, adds Gibbs. “When you get absorbed in the mundane daily grind, seek those moments to congratulate yourself,” she explains. “You shouldn’t depend on others to do it for you.”
Collaborate to solve challenges
Certain workplace challenges may be resolved through collaboration with sympathetic colleagues rather than feeling that a job change is the only solution. “Connecting with coworkers over shared challenges can empower you and enhance your sense of purpose,” Maughan explains. “You could propose solutions to your supervisor, and not only can it help unify your team, but it can also highlight you as a proactive individual.”
Regain control over your time
For Guardian reader John Wilson, altering his view on how his work and personal life intersect allowed him to find more fulfillment in his pharmaceutical career. “I recognized that it was more about how my job fits into my life instead of vice versa,” he reflects. “It’s simple to dwell on the negatives when focusing solely on work, but perceiving it as one part of your week helps you make room for other activities. Take charge of your time; utilize your commute to delve into that book you’ve wanted to read, since not every hour of your week needs to be spent on paid work.”
Engage in acts of kindness
Expressing gratitude frequently, wearing a smile, and respecting those around you at work can help reduce stress and anxiety while fostering a more positive workplace atmosphere. “Incorporating kindness into your daily routine will help establish the work environment you desire,” advises Gibbs. “It’s human nature to look for kindness, and when reciprocated, it makes the workplace significantly more pleasant.”
Alter how you discuss work at home
The narratives we share about our days with family or friends post-work can perpetuate negative feelings and build a challenging perspective surrounding our jobs. “It’s crucial how you frame the day’s experiences,” Spreitzer suggests. “I used to share the ups and downs of the day with my children, which encouraged me to reflect on the positives rather than solely focusing on the negatives. Remembering the good can often be more challenging than recalling the bad.”
