What to Do When You’re ‘Quiet Quitting’ in Your Head

Introduction

You’re doing the work, hitting your deadlines, and showing up to meetings, but deep down, something feels off.

Your energy’s gone, your enthusiasm’s on autopilot, and the job that once felt fine now feels…meh.

Welcome to what everyone’s calling quiet quitting.

Quiet quitting isn’t about throwing in the towel or sending a dramatic “I quit” email. It’s more subtle than that—a quiet decision to stop putting in more effort than the job deserves.

Sound relatable? You’re not alone.

But how do you know if you’re quietly quitting, and what can you actually do about it? Whether you’re looking to reset your focus or plan your next move, we’ve got you covered.

Let’s talk about it.

What Is Quiet Quitting?

Quiet quitting is all about meeting the bare minimum at work—showing up, getting your job done, and heading home (or logging off) without pouring your heart and soul into it. It’s not slacking; it’s setting boundaries.

This concept blew up on TikTok in 2022 when conversations around work-life balance started trending. For many Millennials and Gen Z, it felt like the antidote to hustle culture—a way to prioritize mental health without a dramatic exit.

For some, quiet quitting is a wake-up call to rethink what they want from their career. For others, it’s survival mode in a workplace that feels undervalued or exhausting. Either way, it’s redefining what work looks like in 2024.

The Origin of Quiet Quitting

Quiet quitting became a thing in March 2022, thanks to a TikTok video from Nashville career coach Bryan Creely. He explained it as doing what’s required at work but nothing extra—a quiet rebellion against hustle culture.

The idea caught fire on TikTok and YouTube, especially among Millennials and Gen Z. While the term is new, the sentiment isn’t. It’s got big “lying flat” energy—a movement in China where people rejected relentless productivity in favor of a simpler, more intentional life. Quiet quitting is just the latest evolution of that same push to prioritize personal well-being over toxic work expectations.

Is Quiet Quitting a Real Trend?

Okay, but is quiet quitting really happening, or is it just another social media buzzword? Turns out, it’s legit.

These numbers show that quiet quitting isn’t just a trend; it’s a workplace reality that employers need to take seriously.

What Are Some Signs of Quiet Quitting?

Not sure if you’re quietly quitting? Here are some signs to watch for:

  • You’re not into it: Tasks that used to excite you now feel meh.

  • No extra credit: You avoid new projects or responsibilities.

  • Meetings are for scrolling: You’re technically present but not engaged.

  • You’re watching the clock: The day is all about making it to quitting time.

  • You’re drained: Work leaves you mentally exhausted and over it.

Quiet quitting can creep in slowly, but once you spot the signs, you can figure out what’s next.

Why Do People Quietly Quit?

Quiet quitting doesn’t happen out of nowhere. It’s often triggered by workplace issues that push people to disengage.

  • Burnout: You’re overworked, underappreciated, and just done.

  • Stuck in place: There’s no growth, no mentorship, no excitement.

  • Values clash: Your company’s vibe doesn’t match your own.

  • Toxic vibes: Bad managers, co-workers weaponizing incompetence, bad communication, bad everything.

When these issues pile up, quiet quitting can feel like the only option.

Related Concepts: Soft Quitting and Resenteeism

Quiet quitting isn’t the only term making waves. Here are two related concepts:

  • Soft Quitting: Like quiet quitting, but with less intent—employees are disengaged but not necessarily setting boundaries. Think of it as coasting without clarity.

  • Resenteeism: Staying in a job you hate because you feel stuck, often with a side of visible resentment. It’s quiet quitting’s louder, angrier cousin.

Understanding these behaviors helps highlight why so many people are reevaluating their relationship with work.

How to Re-Engage with Work

If you’ve realized you’re quietly quitting, here’s how to start feeling better about work (or figure out your next move):

  1. Set Boundaries: Protect your time and energy by saying no to extra work you don’t need.

  2. Find the Good: Focus on the parts of your job that still spark joy. Gratitude isn’t just for self-care influencers—it works.

  3. Talk It Out: Share your concerns with your manager and explore solutions together.

  4. Make Work Friends: Connecting with colleagues can make even the dullest job more tolerable.

  5. Level Up: Seek out projects or skills that challenge you and reignite your interest.

When to Consider a Career Change

Sometimes quiet quitting is your brain’s way of saying, “We need out.” Here’s how to know if it’s time:

  • Misaligned values: Your job doesn’t match who you are or what you care about.

  • No growth: If there’s no path forward, it might be time to look elsewhere.

  • Excitement elsewhere: When you think about a different role or industry, you feel alive again.

Start networking, updating your resume, and exploring roles that align with your goals. Quiet quitting can be a stepping stone to a career you actually love.

Impact on Workplaces

Quiet quitting doesn’t just stay in the heads of employees—it spills into the workplace, shaking up dynamics and creating ripple effects that can’t be ignored. Here’s how it impacts teams and organizations:

  • Productivity Drops: When employees stop going above and beyond, productivity naturally takes a hit. This doesn’t mean people are slacking—it’s about a lack of motivation to do more than what’s required.

  • Morale Takes a Dip: Disengagement can be contagious. If one team member is checked out, it can create a domino effect, leaving others feeling disconnected or overburdened.

  • Retention Challenges: Quiet quitting can lead to actual quitting if the underlying issues aren’t addressed. High turnover rates disrupt workflows and hurt company morale.

  • Manager Influence Matters: Poor management often contributes to quiet quitting. When leaders fail to foster engagement or address concerns, they risk losing the trust of their teams.

  • Culture Clashes: An organizational culture that rewards hustle over health can push employees toward quiet quitting. On the flip side, companies that prioritize balance and respect tend to keep their teams engaged.

For HR professionals and leaders, quiet quitting is a signal to rethink workplace philosophies. The key is creating an environment where employees feel valued, supported, and aligned with the company’s mission. When people are seen as humans, not just cogs in a machine, they’re more likely to stay engaged and invested in their work.

Conclusion

Quiet quitting doesn’t mean you’re a bad employee or doomed to hate your job forever. It’s a sign—an opportunity to reflect on what you want from your career and how to get there. Whether you choose to re-engage with your current role or explore something new, the key is to take intentional steps toward a better fit for you.

You don’t have to stay stuck. You’ve got options—and the power to make them happen.

FAQ: Quiet Quitting

  • A: Quiet quitting refers to mentally disengaging from your job while still meeting basic responsibilities. It’s about setting boundaries without formally resigning.

  • A: Burnout is a state of emotional and physical exhaustion, while quiet quitting is a conscious decision to limit effort and preserve work-life balance.

  • A: The term gained traction on TikTok in 2022 as workers shared their experiences of rejecting hustle culture and prioritizing mental health.

  • A: It can lead to decreased productivity and morale if widespread. However, it also highlights issues like poor management or lack of employee engagement.

  • A: Terms like soft quitting, resenteeism, and silent resignation describe similar patterns of workplace disengagement.

  • A: Foster open communication, recognize employee contributions, and create a supportive environment to encourage re-engagement.

 
Meg Hovious