If you are considering leaving your job, I invite you to explore what could be different before leaving.
Too often, we move onto the next opportunity if we’re not feeling challenged, want to make more money, in a rut, or feeling like we’re not having any impact. We end up carting around the same issues that plagued us in previous roles to our next post without taking an honest look at how we show up and what could be different in our current job.
What if instead of quitting you paused to be more satisfied, all without requiring any money or much effort to plan?
I define a pause as any intentional shift in behavior that allows you the space to experience a mental shift in attitude, thoughts, or emotions that otherwise wouldn’t have occurred. Pausing can be concurrent with what you do today, and incorporating pauses into your daily life is a great way to experiment with new ways of being that may lead to long lasting changes that don’t require any job change.
When you pause, new ideas emerge and you can shift to be more satisfied in your job (and life). The only requirement is your conscious choice to decide to shift your behavior.
Here’s how you can plan a pause no matter what your resources look like:
The three dials to consider are money, time, and activity. Look at each one and address what is feasible.
Money: A pause can be free or within your budget if you intend it to be. It’s pure myth that pausing costs too much or takes too much time.
Time: Remember it’s about the quality of that time, not how long you take.
Activity: Set an intention and ask yourself what fits your budget and timeframe that would satisfy your intention and deeper desires?
No matter what your resources are, one of the easiest ways to pause is to incorporate what I call daily pauses into your workday. Those could be:
Ten-breath pause. Sit or stand with both feet firmly on the ground and close your eyes if you are comfortable doing so. Place one hand on your diaphragm and slowly inhale, hold your breath, and slowly exhale. Count each inhale until you get to ten breaths.
Digital device pause. Create a rule to limit or not engage with your devices — it can mean pausing to not be with your phone or Internet for a day, allowing yourself a limited time to be on email or social media, or not using any devices while with other family members, like at a meal or in the car.
Express gratitude for at least one thing. Build your list up to ten things or set a timer for one minute and express gratitude for everything that comes to mind — the good, the bad, and the ugly.
Reflect on job alignment. Write down your responses.
What I enjoy(ed) most about my company or role: What I want to start doing more of: What I want to continue doing: What I don’t want to do or want to minimize in my future role: What I envision for myself in my next adventure (could be based on what your strengths or what you enjoy doing):Rate your satisfaction with your job and employer. Here’s an easy way to assess your satisfaction and a few ideas on how to pause depending on your responses. Select a rating for a) your employer and b) your day to day job:
Very Unsatisfied Unsatisfied Neutral Satisfied Very SatisfiedIf you're:
Satisfied/Very Satisfied with employer and role. Congratulations! Continue to build your success and incorporate daily pauses to continue thriving.
Satisfied/Very Satisfied with employer but neutral/(very) unsatisfied with job. Pause to explore what isn’t working in your role. How can you be more satisfied? Assessing strengths and what isn’t working for you is a great way to take responsibility. Volunteering in a new field or networking with others may be helpful.
(Very) Unsatisfied with employer but neutral/(very) satisfied with job. Daily pausing can shift behavior or lead to more satisfaction. If you aren’t happy about how your employer operates, reflect on what could be different or how you could influence change.
(Very) Unsatisfied or neutral with employer and job: Ask yourself, “Have I done everything in my job to be satisfied?” Daily pausing to objectively look at your situation can lead to new ways of showing up or what you can choose to do differently.
With minimal planning and big intention, anyone can become more aligned with what matters and choose to pause instead of quit.
Rachael O’Meara is the author of “Pause: Harnessing the Life-Changing Power of Giving Yourself a Break.” She is also a sales executive at Google and a transformational leadership coach who assists others in fulfilling their potential.
