10 ways to reduce burnout and avoid quiet quitting at work
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the causes and signs of employee burnout and quiet quitting in the workplace. Plus, 10 ways to find work-life balance and avoid quiet quitting.
Feeling overwhelmed is, unfortunately, an all-too-common experience in today's work environments. Excessive overwhelm can lead to “quiet quitting,” which is defined as the subtle disengagement and withdrawal from workplace enthusiasm and effort. Understanding and addressing the causes of this behavior is crucial for maintaining a healthy work-life balance and preventing burnout in the workplace.
What is quiet quitting?
Quiet quitting happens when employees transition from excelling in the workplace and going above and beyond to doing only the bare minimum at work — which can be a clear sign of how people are feeling about their jobs. They still show up and carry out their tasks, but the enthusiasm and willingness to go above and beyond starts to fade.
According to The State of the Global Workplace 2023 Report, a significant number of employees across various industries are experiencing this disengagement.
Quiet quitting is a gradual process, it doesn’t just happen overnight. It might start with an employee being overwhelmed by their workload or feeling undervalued or lacking in a sense of purpose. Over time, these feelings can lead to a decrease in their involvement and investment in their job. They might stop volunteering for new projects or no longer offer ideas in meetings. The job becomes just a job and nothing more.
Understanding quiet quitting is important for both employees and employers. For employees, it's about recognizing the signs in themselves and understanding why it's happening. For employers, it's a call to pay attention to their team's needs and work environment. Addressing the root causes of quiet quitting can lead to a more engaged, productive, and happy workforce.
How does employee burnout cause quiet quitting?
Employee burnout is a major factor in the rise of quiet quitting in the workplace.
Exhaustion leads to reduced effort: Burnout often leaves employees feeling tired and drained, making it hard for them to put in the same level of effort they used to.
Cynicism results in disengagement: A growing sense of negativity can contribute to burnout. When an employee starts to feel cynical, they often disengage from their work and workplace activities.
Reduces sense of accomplishment: Burnout can make employees feel as though their work isn’t meaningful or impactful, which can cause them to question the point of putting in extra effort.
Impacts physical and mental health: The physical and mental strain of burnout, similar (but different) to stress, can make it difficult for employees to maintain previous levels of enthusiasm and commitment.
Affects team dynamics and morale: An employee suffering from burnout may inadvertently affect the way the whole team works together, as their disengagement can influence the overall work environment.
Creates a vicious cycle: As employees experiencing burnout quietly quit, their reduced productivity and engagement can lead to increased workload for others, potentially causing more burnout and quiet quitting within the team.
5 signs of quiet quitting
Quiet quitting doesn't involve dramatic actions like a formal resignation. Instead, it's a gradual shift in attitude and effort while still performing job duties. Recognizing these signs in yourself or others can offer bosses and workers the opportunity to reassess their current job situations.
By paying attention to the signs of quiet quitting, it’s possible to create a work environment where everyone feels motivated, valued, and connected to their work.
It’s important to note that symptoms of quiet quitting can also mirror symptoms of depression, particularly high-functioning depression. If you suspect you’re struggling with depression, it’s best to chat with a professional.
Decreased productivity: A consistent pattern of doing just enough to get by and no more due to physical, emotional, or mental exhaustion.
Less enthusiasm for work: A lack of interest in participating in meetings, contributing ideas, or showing initiative.
Decline in work quality: Tasks are now done hastily or with minimal effort.
Withdrawal from company activities: Not attending team meetings, company events, or informal gatherings.
No longer going above and beyond: Instead, doing the bare minimum to get by.
10 ways to reduce burnout and avoid quiet quitting
If you're feeling the strain of burnout or sensing the onset of quiet quitting, it's time to take action. Proactive measures can help you prevent and recover from burnout, avoid quiet quitting, and create a more fulfilling and productive work environment so you can enjoy a better sense of wellbeing.
1. Establish a healthy work-life balance
Clearly separate your work time from your personal time, scheduling in space for yourself, your family, and your interests. This separation helps to recharge your batteries so you return to work feeling refreshed.
💙 Just like you’d schedule a work meeting, make a habit of Scheduling Me-tings, dedicating time to your personal self-care, growth, and engaging in activities that bring you joy.
2. Communicate regularly with your manager
Set up a recurring meeting to have open conversations with your boss about your workload and any challenges you're facing. This can help you get the support you need and ensure your efforts are recognized.
💙 Explore the topic of Kind Communication at work, and how you can more effectively communicate with your boss and colleagues about your challenges.
3. Seek opportunities for learning and growth
Look for ways to expand your skills and knowledge to help reignite your interest in your work and open new paths for career development. Discuss opportunities for training with your manager or HR team.
4. Disconnect from work during off-hours
Turn off work-related notifications on your phone or computer outside work hours to benefit your mental and emotional wellbeing.
💙 End your workday in an intentional way so you can transition to your personal time with ease during this Shut Down Routine meditation.
5. Practice stress-reducing activities
Incorporate activities like meditation, a 10-minute daily walk, or spending time with loved ones into your routine to manage stress.
💙 Mindful Walking can be the perfect stress-reducing exercise you need at the end of your day, or for a calming break during lunch.
6. Reflect on your career path
Consider whether your current job aligns with your long-term career goals and personal values, and what changes might be needed.
💙 Explore a way to bring new purpose to your job through Uncovering Purpose at Work with Jay Shetty.
7. Engage in hobbies and interests
Pursue activities outside of work that bring you joy, fulfillment, and a sense of accomplishment and balance.
8. Set and maintain clear boundaries
Be clear about your work limits and communicate them to your colleagues and supervisors. This clarity helps prevent overcommitment and stress.
💙 Explore the concept of personal Boundaries and learn how implementing them can positively impact your work environment and productivity.
9. Create a feedback culture
Engage in giving and receiving constructive feedback that’s specific, focused on improvement, and delivered in a supportive way. For instance, instead of saying, "Your report wasn't good," try, "I think your report could be even more effective with more data analysis. Let's work together to find additional resources." This practice can lead to improvements in your work environment and a greater sense of involvement and satisfaction.
10. Ask for help when needed
Identify a specific area where you're struggling and reach out to a colleague, manager, or mentor for advice or support.
Quiet quitting burnout FAQs
Why is quiet quitting considered bad?
Quiet quitting can lead to a range of negative issues in the workplace. When someone starts quietly quitting, their productivity usually drops. They might not complete tasks as well or as quickly as they used to, making it harder for everyone else on the team to meet their goals.
When a person quietly quits, they often withdraw from team activities and discussions. This withdrawal can hurt the team's spirit and cooperation. Teams work best when everyone is involved and enthusiastic, so when one person steps back, it can make things more difficult for everyone else.
For the individual, the feelings of stress or being undervalued that can lead to quiet quitting can grow into bigger issues—like burnout or job dissatisfaction—if they aren’t addressed.
What is the root cause of quiet quitting?
The root cause of quiet quitting often comes down to a mismatch between an employee's expectations and their reality at work. Sometimes this happens because the workload is too heavy or the job is too stressful. Other times, it might be because the employee doesn't feel valued or recognized for their efforts.
Quiet quitting can also start because there aren't enough opportunities for growth or advancement, which can cause skilled people to lose motivation.
Is quiet quitting healthy?
Quiet quitting isn't really a healthy response to job dissatisfaction or stress. While it might provide a temporary sense of relief, it doesn't solve the underlying problems. In fact, it can make things worse in the long run.
When someone quietly quits, they're often trying to protect themselves from stress or burnout. But by disengaging from their work, they might miss out on opportunities to address and improve their situation. This disengagement can lead to a cycle of negative feelings about work, which can be hard to break.
It's healthier to address the issues directly, like a scheduling issue or a problem with a coworker. This might mean talking to a manager about workload, finding ways to feel more valued, or looking for new challenges and opportunities. These steps can lead to more lasting and positive changes.
What are the early warning signs of quiet quitting?
The early warning signs of quiet quitting can be subtle, but they're important to spot. Recognizing these signs early can give both the employee and the employer a chance to address the issues before they become more serious, helping to keep the work environment positive and productive for everyone.
A change in attitude toward work: If someone who used to be enthusiastic and proactive starts to seem disinterested or passive, it could be a signal they're quietly quitting.
Drop in productivity: If tasks start taking longer to complete or the quality of work decreases, it might show that the person is losing motivation.
Behavior changes: Participating less in meetings, not volunteering for new projects, or being less willing to help teammates can also be a symptom.
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