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Quiet quitting is the quickest way to erode your mental health

What is quiet quitting?

Quiet quitting, while there is no universal definition for it, is understood to be fulfilling the requirements of the role and not going above and beyond. It is an intentional choice. In performance management terms it’s ‘meeting expectations, just.’ So, you are carrying out the tasks outlined in your job description during expected working hours and you’re being protective of your non-work time and energy. 


Here are some of the top signs you are engaging in quiet quitting behaviours:

  • Doing the bare minimum to prevent being asked to leave or get performance managed
  • Leaving the office by 6pm and leaving work to be completed the next day 
  • Not working overtime even if your role might require it 
  • Lack of interest in taking on tasks or responsibilities that are not included in your position description
  • Lack of willingness to go above and beyond or do more in an effort to get recognised or promoted. 



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How the lack of self-care can lead to an unhappy life

sadness self-care self-love Sep 13, 2022

Self-care is often seen as a luxury, but did you know it can lead to a longer, happier life? Without self-care, you’re likely to end up feeling stressed, tired, and generally unhappy. 


Below, I share with you 5 Ways a lack of self-care can lead to an unhappy life. You will also learn some of the signs to watch out for to indicate that you need more self-care in your life.

1. You’ll feel stressed and exhausted

 When you aren’t taking care of yourself, you’re not replenishing your energy reserves and as a result you’ll often feel stressed and exhausted. This in turn can lead to burnout and a feeling of resentment. For example, it could be that you are exhausted from taking care of everyone else’s needs. Over time, if you don’t factor in self-care activities, you could end up resenting your loved ones.

When you are constantly exhausted and stressed out, it’s impossible to maintain a positive outlook. Self-care helps to...

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Shh, Silence is golden, and speech is silver

In a world of constant activity with a steady onslaught of attention-grabbing distractions, the idea of a silent mind can seem like a distant and unlikely possibility. However, the need for silence is profound and can be crucial across life circumstances. 


As children we were often told by my mum ‘Shh, silence is golden”, I’d never heard the second part until today. Growing up I never quiet understood the phrase “silence is golden” until I had my own children. While they weren't particularly noisy per se, it felt very noisy to me. And how I would yearn for silence when they were young. And now as an adult juggling multiple projects at work and at home, I have found myself regularly seeking out silence in the form of a 10-day silent retreat to help me rejuvenate and get back to myself. It quickly became one of my annual self-care activities. 


I attended my first retreat in 2015. This was not by choice, rather it was a...

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Get unstuck and grow your comfort zone

If you’re feeling stuck, things might feel overwhelming or even hopeless. Your to-do list may feel like an ever-growing one with nothing getting ticked off. You may even be behind at work or secretly worrying about how you are going to get it all done. 


If any of this is familiar, you’re not alone, and more importantly, you can get unstuck. 


What’s the secret to getting unstuck? Momentum. Step by step. 


What is momentum? 

  • Indecision
  • Grief
  • Dissatisfaction 
  • Disempowerment


Second, once you know the cause, you will know what it will take to embrace momentum and propel your life forward toward success.


1. The irony of indecision

If you find yourself facing a big decision or a situation in which you don’t have an answer, it can lead to indecision. Indecision can cause you to do nothing. Often when you’re paralyzed by indecision, it is most likely caused by a fear of acting before things are...

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Quitting your job doesn’t have to be a bad thing

career quitting resilience Aug 22, 2022

We live in a world where being known as a quitter is nothing to be proud of. Tenure is often rewarded with envy and valued as part of an accomplished lifestyle. Staying the course is often held up as a symbol of success and as exhausting as it may be, it’s always perceived more favorably to be grinding for what you want rather than intentionally guarding your time and resources. 


Quitters never win and winners never quit, right? 


No doubt you have come across the quote designed to keep you motivated and reaching for your career goals - quitters never win, and winners never quit. It’s an important message and it is designed to remind you; hard work does pay off. Over 800 million dollars were spent on self-help books last year, many of which taught tips, tricks, and tactics for digging deep and never giving up. While it’s very important to stick with things and see them through, the message to never quit need not be everyone's. While you do...

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How to overcome distractions at work when you really need to focus

The average full-time worker loses more than 50 hours every month due to workplace distractions and that’s not even considering distractions outside of work. This is a lot! If you think that’s not you, then maybe this will resonate, the average person gets interrupted every 8 minutes at work, which can be up to 60 times a day depending on your hours. 


Allowing yourself to be distracted when you’re trying to focus on a task is so common that most people aren’t even aware when they’re being distracted, even just a little. They’re also unaware of how much these small distractions are affecting their productivity and even worse, work quality. So, consider the small and big distractions at your work that could be affecting your productivity.  


What is a distraction?

A distraction in simple terms is something that prevents you from concentrating on something else. So, if you aren’t focused, you’re more than...

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10 Ways to incorporate mindfulness in your life

Mindfulness is a skill that can be learned by anyone; you don’t need to be a specific type of person to be good at it and nor do you need to hold certain beliefs for it to be effective for you. As one of my teachers told me, “You don’t have to like it, you just have to do it.” Mindfulness in simple terms is the art of paying attention and noticing what is occurring around you. Being distracted or busy often undermines your ability to pay attention or notice.


Mindfulness is a process of centering your thoughts to bring peace, equanimity, and calmness to your mind. Practicing mindfulness is a lifelong endeavor that allows you to live life more in the present by quieting your thoughts and tuning in to the desires of your heart. I was first introduced to this practice by a colleague nearly 15 years ago and I have been exploring and experimenting with mindfulness ever since.


What I have found from my own practice is that mindfulness is a journey best...

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Too much busyness is an obstacle to a good night’s sleep

Busyness is not a virtue, nor is it a sign of productivity. And nowadays it’s also not a guaranteed sign of success either. In London, I used to work with a retail CEO who regularly reminded me that if anyone said they were very busy or too busy, it was a sign they hadn’t yet learned how to delegate or prioritize their work. Nearly 15 years later I was hearing something similar from a partner in a law firm who suggested, that if a peer said they were very busy or busy, they possibly hadn’t trained their juniors well enough. Now, these were both successful people in their own right, in very different industries, and yet they both viewed busyness as a skills gap. Not much has changed!


If you respond with ‘busy’ when asked how you are doing, then you may be taking on too much. Admittedly busy can also be a phase but in my experience once busy arrives it rarely leaves of its own accord. And when you have too much to do, it has the potential to...

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What does self-acceptance actually mean?

acceptance peace self-care Jul 25, 2022

So often I find myself explaining to clients that the first step in overcoming their hurt or disappointment is accepting the situation, and their part in how they got there. And for many that is the hardest part of their transformation because self-acceptance requires you to recognize your imperfections and accept them for what they are. Rather than condemning yourself, blaming others or focusing on what they need to fix, a more effective strategy is adopting self-acceptance. 


Without self-acceptance, it is very difficult to create lasting change or progress through your painful situation. Afterall you can only control yourself and your responses. Everything else is a lottery. 


Reading this, you may be thinking of course I accept myself! It might all seem like a no-brainer to you. But what happens when you reflect on this question, "Do I accept myself?" it might feel odd, it may even not sit well with you as you hear yourself say it. After all, what does...

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Maintaining momentum as you celebrate your achievements

career goals goalsetting habit Jul 17, 2022

Beware the gap between achieving and re-focusing your energies on new goals. For every person who sets goals, there inevitably comes a time when they need to review them, tick them off and set some more goals. And I am no different. 


The past 3 months have been incredibly productive for me, and I have been able to tick off some big-ticket items on my goals list. However, it has also led to some inertia that has been frustrating and downright confusing. I now realise I have been basking in the glow of achievement to the extent that I have been unable to get focused again until now. Thankfully my diary has kept me going. For those who follow me, you will have noticed that I haven’t posted for 3-4 weeks and that’s because I have had what many might call ‘writer’s block’. But in truth I think it’s because I am yet to find the balance between celebrating my achievements and progressing forward. I have made the effort to knowledge my...

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