You might know the feeling of being completely disengaged at work. You may still be showing up and getting through your task list, but the motivation isn’t there, and you’re just doing the bare minimum. This experience is called “quiet quitting.”
While the phrase sounds more like quitting by no longer showing up to work, there’s more to the quiet quitting meaning than that. For most people, it’s less about laziness or lack of ambition and more about workplace burnout.
When we experience stress that continues to build over time without relief, doing only the minimum required, and nothing more, can feel like a relief. Quiet quitting might be our body’s way of telling us we’re overwhelmed and burned out.
This article will help you understand the connection between quiet quitting and burnout, its costs, and what you can do to reconnect with your work purpose and motivation.
What Is Quiet Quitting and Why Does It Happen?
“Quiet quitting” means doing only the work that you’re required to do and nothing more. It’s not about actually quitting. It just means you:[1]
- Don’t go above and beyond.
- Don’t feel as motivated to move up.
- Stop investing extra time and energy into your job.
At its core, quiet quitting is about workplace burnout. You’ve started pulling back after pushing too hard for too long. You might start declining additional responsibilities, setting firmer boundaries, or disengaging from workplace culture.
These actions are not always bad things, but they usually stem from employee burnout and may signal a decline in workplace mental health. In fact, in 2022, a Gallup poll found that quiet quitting made up about 50% of the U.S. workforce.[2]
Some causes of workplace burnout can include:
An Unmanageable Workload
Your work might feel constant without any rest. If your employer expects you to answer emails at all hours of the day, attend constant meetings, and manage unending task lists with little break time, your body is likely constantly stressed.
Research shows this kind of stress can wear down your energy and motivation and increase workplace burnout.[3]
Feeling Undervalued or Invisible
When you feel your work doesn’t matter or your employer doesn’t recognize your effort, it becomes harder to stay engaged. Not being recognized for the work you’re putting in can lead to frustration and resentment. Over time, you may notice that you no longer want to, or have the energy to, put in the effort.
Loss of Control or Boundaries
Quiet quitting may happen if you find that your work life is constantly spilling over into your personal time. You might feel you’ve lost control of your free time, so doing the minimum has become a way for you to reclaim that time and protect your mental health.
Quiet quitting is often a defense mechanism against workplace burnout. When you feel overwhelmed, your body looks for ways to reduce the load.
Pulling back or doing the bare minimum can help conserve energy in the short term. In this way, quiet quitting can act as a form of self-protection.
The Hidden Costs of Quiet Quitting
While stepping back from work responsibilities can give you some relief, it might actually be more detrimental in the long run. The effects of quiet quitting without dealing with the problems or getting support might involve:
A Reduced Sense of Purpose
Research shows that when we put more effort into something, we value it more.[4] This value gives us a sense of purpose.
The loss of purpose can impact overall life satisfaction, which can create a sense of just going through the motions, where even accomplishments feel less rewarding or fulfilling.
A Decrease in Mental Health
When you’re not satisfied at work, this can make your days feel meaningless and boring. Research shows that job satisfaction is directly related to our overall health and wellness.[5]
Though quiet quitting may have been a way for you to manage burnout, without addressing it, you’re more likely to feel bored and unsatisfied, which can lead to depression or anxiety.[6]
How to Reconnect With Work Without Burning Out
Re-engaging with work doesn’t mean returning to overworking. It’s about finding a healthier balance between effort and well-being. The following sections cover different ways to do so.
Find Small Ways to Reconnect With Purpose
Find the tasks at work that actually make you feel valued and important. Start by focusing on those. You can also reconnect with purpose outside of work, which can alleviate some of the disconnection in other areas of life and spill over into your work.
For instance, you might decide to volunteer or focus on a hobby. Reconnecting with one aspect of work or personal life can make the burnout feel more manageable.
Figure Out What Your Boundaries Are
Boundaries are important to managing mental health. If work is consistently asking you to do more and be available at all hours, figure out where you want to draw the line.
If answering emails once you clock out is too much, let your manager know you’ll only answer them during work time, and anything after that will be answered the next day.
Make Time for Recovery
Rest is a requirement for productivity. Give yourself time to rest and recharge. By allowing yourself to recover, your energy and focus will improve. You might do this by:
- Stepping away from screens.
- Taking short breaks during the day to stretch.
- Limiting your work interactions during your personal time.
By taking actions like these, your mind can fully reset.
Talk It Through With Someone You Trust
Talking with a friend, family member, or therapist can help you better understand what you’re experiencing. Having an outside perspective can also help you identify patterns or solutions that may be harder to see on your own.
Get Care for Your Mental Health Before Burnout Takes Over
If you’re sliding toward quiet quitting, this could be a signal that burnout has settled in and needs your attention. At AMFM (A Mission For Michael) Mental Health Treatment, we can help you manage stress and find your sense of purpose again, so quiet quitting doesn’t need to be your only option.
Our residential treatment program takes a whole-person approach, where we don’t just address your mental health, but all aspects of health, including physical and emotional. For those needing more flexible treatment options, outpatient programs are also an option.
With evidence-based therapies like cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), combined with holistic approaches like yoga and meditation, you’ll learn how to regulate stress and develop sustainable coping strategies. So, when you do finally return to work, you’ll feel more prepared to set boundaries that support your purpose and well-being.
If you’re noticing ongoing signs of burnout or disconnection, reaching out for support can help you regain clarity, energy, and a stronger sense of balance.
Our caring team is available to answer your questions and help you check your insurance coverage for mental health care. There is no cost or obligation when you call us at 866-478-4383.
Quiet Quitting and Burnout FAQ
Many people find quiet quitting confusing, which is why we also provide answers to some of the commonly asked questions about it.
Is quiet quitting a sign of burnout?
Yes, quiet quitting is often a sign of burnout, especially when it stems from chronic stress or unmet needs.[7] While it can sometimes reflect healthy boundary-setting, it may also signal deeper fatigue that needs attention.
How to deal with feeling unmotivated at work?
To deal with feeling unmotivated at work, start by identifying what’s contributing to this lack of motivation. Is it because of constant tasks or responsibilities without a break? Are you feeling a lack of purpose or boredom with your work? Once you figure out what might be causing the lack of motivation, you can then start to make small changes to address it, like setting clearer boundaries or prioritizing rest.
Why is Gen Z quiet quitting?
There are many reasons why Gen Z may be quiet quitting. This generation is often more open about mental health and unwilling to accept burnout as part of the norm. Many of them are seeing a culture that hasn’t prioritized mental well-being, so they’re setting boundaries to protect their mental health.
What are the signs of poor mental health in the workplace?
Some signs of poor mental health in the workplace include:
- Reduced motivation.
- Irritability or withdrawal from coworkers.
- Constant fatigue.
- Difficulty concentrating.
- More absences.
- Decreased productivity.
These could be signs of workplace burnout and disengagement, and usually indicate a need for more support or changes to your work environment.
How would AMFM Mental Health Treatment support me if I’m experiencing workplace burnout?
At AMFM Mental Health Treatment, we prioritize your overall well-being. If you’re experiencing workplace burnout, our program focuses on helping you manage stress and address the underlying factors contributing to the burnout.
By creating space for recovery and growth, we help you build healthier, more sustainable ways of navigating work and life.
