Planning to quit your job? Here’s how to resign mindfully
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Leaving your job can feel like an overwhelming task, even if you're excited for the change. Explore 8 tips to help you resign from a job in a professional, and mindful, way.
When you’re leaving a job it can make you feel like you’re on a rollercoaster of emotions. One minute you feel relieved and the next you’re scared to death. You might even feel both of these at the same time. We’re here to tell you that this complex mix of emotions is totally okay, especially during big life transitions.
You might be unsure how to bring the subject up with your boss without sounding ungrateful. You might also worry that quitting could come with burning all your bridges. Afterall, colleagues are not just co-workers, they’re often our connections in business and even part of our social network.
If you’re wanting ways to leave your job with grace, respect, and professionalism, we’ve got you. Let’s jump in.
How to resign from a job in a professional (and mindful) way: 6 tips for a clean break
Leaving a job can really keep you up at night and even cause a lot of anxiety. So if you’re overwhelmed at the thought of having “the” talk — we get it. But there are ways to resign with respect, professionalism, and care.
Here are six tips that can help you handle this transition thoughtfully and can also help to protect your reputation along the way.
1. Decide on the right time to resign
Choosing when to resign can feel tricky, and it’s not always a clear or easy decision. Taking some time to reflect on your situation can help you feel a bit more confident in your choice.
First, think about why you want to quit. Are you feeling burnt out, looking for growth, or just ready for a change? There’s no wrong reason to leave a job, but understanding your “why” can help guide your timing. If you’ve already lined up a new role, your timeline may be out of your hands. But if you don’t have another job in place, you might have more flexibility.
In these cases, it’s also important to consider the logistics of your current job and the work your team is doing. Ask yourself:
Is your team in the middle of a busy project?
If you leave now will you create unnecessary stress for yourself or your team?
Are you close to receiving a financial bonus or performance raise?
When possible, waiting a little longer to avoid leaving your team in a tough spot can help you leave on a positive note. Of course, if staying is negatively affecting your mental health or wellbeing, it’s okay to prioritize yourself and resign sooner.
As you make your decision, try to remind yourself to trust your instincts. Ultimately, the “right” time to resign is personal, and choosing to leave is a normal part of professional growth. It’s okay to put your needs first when the time feels right.
💙 Tamara Levitt’s meditation on Indecision can support you if you’re having trouble deciding on the right time to resign.
2. Give the right amount of notice
Giving proper notice is a key part of resigning in a professional way. The standard is two weeks, but some jobs—especially in management or specialized roles—may ask for more. Check your contract or employee handbook to see if there’s a specific requirement.
Providing enough notice when you’re quitting can help your boss plan ahead. This shows professionalism and that you respect the role, and the people, you’re leaving. If your new role allows for flexibility, and it feels okay to you, you might consider staying longer to wrap up key projects if your current employer requests it.
3. Consider what to say (and not to say)
When the time comes, the way you communicate your resignation will have a big impact on how the process unfolds. Spending some time getting clear on what you want to say, or not say, can help keep the conversation professional and smooth — even if you haven’t had a great experience at the job.
While it’s okay to express honest feedback in your exit interview, and it may even be constructive for the company or team, your resignation conversation is often not the best place to share all of your complaints or every detail behind your decision to leave. Keeping things simple, respectful, and positive is usually the way to go.
A good starting point might sound like:
“I wanted to let you know that I’ve decided to resign from my position, with my last day being [insert date]. I’m thankful for the opportunity to grow in this role, and I appreciate everything I’ve learned during my time here. I’ll do my best to help with the transition.”
If you’re leaving for a new job, you can mention it briefly, but you don’t need to go into great detail. Something simple like “I’ve accepted another opportunity that aligns with my career goals” is usually enough.
Writing down what you want to say ahead of time may help you feel more confident. Let this script guide your conversation rather than reading it directly, so you come across as natural and responsive to what comes up.
4. Schedule a face-to-face conversation (if possible)
Try to have this talk in person, or at the very least, over a video call. This gives you the chance to explain your decision clearly, helps avoid misunderstandings over e-mail, and can allow your boss to hear the news directly from you.
Remind yourself that you can’t control if your boss reacts negatively, but you can control your reaction. If your boss gets upset, try to stay calm and redirect the focus to how you can help during this transition.
And if your boss presses you for more details that you don’t want to share, you could just politely say:
“Truthfully, I’ve been thinking about this for a while now, and I just think it’s the right step for me.” This can help to keep your conversation productive and professional.
💙 Build your Confidence to help get you in the right state of mind before talking to your boss during this meditation.
5. Write a clear and polite resignation letter
In addition to your in-person talk, composing a short, respectful, and clear resignation letter is a formal way to let your boss know that you’re leaving. And a nice place to share your gratitude for your boss or the job.
Even if you didn’t love the job, there’s usually something positive you can mention, like a new skill you learned or the relationships you developed. (And if you’re having trouble staying positive, here are 10 positivity tips to help get you in that mindset.)
Here’s an example of what letter you could write:
“I wanted to let you know that I’m resigning from my position. My last day will be [insert date]. I’m so grateful for this opportunity and the support I’ve had from this team. If there’s anything I can do to help with this transition, I’d be happy to help. Thank you.”
6. Offer to train your replacement
If your boss is bringing in someone new—and you’re not overwhelmed—consider offering to help train them. This can help to leave a good impression of you after you leave.
You could also create a quick guide with important contacts and tasks that you would’ve loved to have when you were starting this role. Even a simple and short list can make the handover easier.
How to resign from a job FAQs
How much notice should I give when resigning from a job?
The standard protocol these days for giving notice is two weeks. But it really depends on your exact situation and your role. When in doubt, check your contract to confirm what’s expected. Giving proper notice can help give your team a little more time to adjust and make it less stressful for everyone involved.
Sometimes life gets in the way though. If personal circumstances or a new job’s start date prevent you from giving your full notice, try to explain the situation openly and honestly to your boss. Most employers will appreciate this effort — even if the timeline is less than ideal.
Is it necessary to provide a reason for my resignation?
Sometimes, we can feel pressured to give our boss a reason as to why we’re leaving. But you don’t have to do anything that makes you uncomfortable. You are allowed to protect your peace and are not obligated to explain why you’re leaving.
Saying something as simple as, “I’ve accepted another opportunity,” or, “I’m pursuing new career goals” is usually enough. But if you feel comfortable, feel free to share more. It’s really up to you.
Also as much as possible, try to avoid sharing your frustrations as you’re resigning. To help preserve your reputation, keep the focus on your growth and future plans.
Should I resign in person or can I do it via email?
It can be so tempting to make it easy and just resign via email. But if you have the opportunity, try to resign in person, or at the very least, over a video call. This shows respect and professionalism. It also makes it a lot easier for nothing to be misunderstood or taken out of context.
Of course, life doesn’t always go according to plan. So if it's not possible to do it in person, aim for a phone call instead. Email should only be used as a last resort. And if you do need to send an email, try to follow up with a call later to discuss the next steps. This can help give all parties involved some peace of mind.
How can I handle a counteroffer from my current employer?
Getting a counteroffer can be exciting. But before making any decisions, try to remind yourself why you wanted to leave in the first place. A lot of times it’s because the current job doesn’t align with your future goals.
It’s nice to get a higher paycheck and better perks. But a lot of the time that doesn’t solve deeper issues like growth opportunities or having a work-life balance.
Either way, take a moment to reflect before making a decision. And if in the end, you choose to decline, thank your employer for the offer and let them know how much you appreciated it.
What should I do if my employer reacts badly to my resignation?
As much as we wish we could control how others react around us, sadly that’s not how life works. If your employer happens to react poorly, try to stay calm and professional.
You can’t control how your boss reacts. But you can try to control your reaction. So as you’re leaving, try to focus on the things in your power, like helping with the transition and keeping your responses polite.
And wherever you can, try to reassure your team that you’ll do your best to make this the smoothest transition possible.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
