At some point in their careers, most people feel unfulfilled at work. But with confidence in the UK job market declining and competition for roles growing, more people are holding onto their jobs even if they no longer enjoy them—a trend some call “job hugging.”
If you’re prioritizing security over ambition and staying in a role that makes you unhappy, is there a way to endure this phase and even rediscover your passion for your job? We asked career coaches, workplace psychologists, and Guardian readers for their advice.
Remind yourself why you wanted the job
When you’re feeling dissatisfied, it’s easy to forget what attracted you to your job in the first place. Reflecting on your original motivation can shift your perspective and bring more purpose to your workdays.
“People often struggle with feeling like a small cog in a big machine or working to make wealthy people wealthier,” says career coach Alice Stapleton. “But if you focus on who you’re helping each day and why you started, it can help you engage better. Pay attention to the daily impact of your tasks rather than the bigger picture.”
Think about what work gives you
If your job’s purpose isn’t clear, consider the practical benefits it offers. “Careers can give us purpose, but they also provide a salary, stability, routine, holidays, and even social connections with colleagues,” Stapleton explains. “Recognizing what your job gives you now can boost your energy.”
Talk to your colleagues
Building deeper connections with coworkers can be very rewarding. “Go beyond small talk like ‘What did you do this weekend?'” suggests career coach Dina Grishin. “Connect with colleagues from other departments and those you get along with. Having a supportive person at work can really change your mindset.”
With remote work becoming more common, Grishin stresses the importance of putting yourself out there and learning from coworkers who could become mentors for career growth.
Find fun moments
Tommy Vinh Bui, a librarian and Guardian reader, found that lighthearted fun with colleagues helped him overcome burnout. “A little harmless mischief can make the time pass enjoyably,” he says. “Sometimes when the building is empty before closing, I build elaborate book igloos. A bit of silliness today helps ease tomorrow’s monotony. This eventually helped me reconnect with my job’s purpose: creating a vibrant community hub.”
Learn something new outside work
Pursuing interests outside of work can positively affect your job satisfaction and make you feel like you’re growing, even if your career feels stuck. “As humans, we like to feel we’re learning and developing,” says Stapleton. “Taking up a new hobby can give you a sense of progress that makes daily work more bearable.”
For Guardian reader Maya Kawashima, joining Toastmasters—a nonprofit public speaking group—became a fun hobby that also enhanced her teaching skills. “Thanks to Toastmasters, I now communicate more clearly and kindly with…””I share this with my colleagues, family, and friends,” she says. “By developing skills outside of work, you’ll continuously improve your abilities.”
Change Your Surroundings
Remote work is now common in many fields, and switching up your environment can reduce feelings of stagnation. “I joined Trusted Housesitters, which lets me house-sit in different locations for a week or two while working,” Grishin explains. “It feels like a vacation, but it’s free, and I can work in the same time zone from a fresh setting. It completely re-energizes me.”
Glow Up Your Workspace
If you can’t leave your desk, personalize your area, suggests Gretchen Spreitzer, a professor of management and organization at the University of Michigan. “I keep family photos and mementos from companies I’ve visited on my desk. They serve as reminders of purpose during tough Zoom calls,” she notes. “They show me that my work has meaning. Even if you hot-desk, you can set a meaningful image as your screensaver to reinforce that sense of purpose.”
Start a Journal
“Keeping a gratitude diary can be very effective when you’re feeling stuck,” Stapleton advises. “At the end of each day, jot down three things you’re grateful for or three successes. This practice can boost long-term engagement and shift your perspective to recognize your achievements.”
Grishin also recommends beginning the day with three pages of stream-of-consciousness writing, a method from Julia Cameron’s The Artist’s Way, to reconnect with your emotions and priorities. “You’ll discover creativity and meaning within yourself,” she says. “It’s a powerful way to become more self-aware and identify what changes at work could improve your experience.”
Focus on What You Enjoy
It may seem simple, but thinking about the parts of your job you still like can help you align more tasks with those interests. “Most people don’t dislike everything about their job and might be surprised at how they can focus more on enjoyable tasks,” Stapleton points out. “You could explore cross-departmental projects that appeal to you or talk to decision-makers to learn how to build those skills.”
Try to Jobcraft…
Once you’ve pinpointed what you enjoy and the skills you want to develop, consider adjusting your job to emphasize those areas. Alison Gibbs, a business psychologist at Work Psychology Group, explains: “We call this jobcrafting, where people actively shape their roles to match their strengths. It fosters a sense of control instead of just following organizational directives. Jobs may seem rigid, but having an honest discussion with your superiors about leveraging your strengths can often lead to more flexibility than you expected.”
…Or Taskcraft
On a smaller scale, Gibbs suggests organizing your daily to-do list to enhance fulfillment and job satisfaction over time. “Identify the key priorities on your task list each day. When you finish, you’ll…””When you set small goals and see yourself achieving them, it gives you a boost—even if you don’t have much freedom in your work,” she says. “Managing stress in the moment, on a small scale, gives you a greater sense of control and makes your day easier.”
Apply your strengths in new ways
If you’ve been in the same job or career for a while, you may have lost sight of your strengths and how to keep developing them, explains Grishin. Taking a free strengths test, like the one from the Institute on Character, can help employees focus on what matters most to them. “You might feel you’ve been coasting, but many organizations have a small budget for learning or coaching that you could use,” she says. “This could allow you to take courses or attend conferences related to the strengths you want to build, which will benefit both you and your company.”
Consider a sideways move
Leaving your job for a new employer might be difficult, but you could explore switching roles within your current company to find new challenges and skills. Guardian reader Mathilda Chenu, who works for a tech company, negotiated a move after explaining that her initial role didn’t provide enough work and left her frustrated. “I moved to another team in the same organization, and although it meant more work, it saved me from boredom,” she says. “I also met new colleagues, and collaborating on new projects with them helped.”
Reward yourself regularly
Career coach Jo Maughan emphasizes the value of developing “nourishing rituals” to make tough days more manageable. “After finishing a task you didn’t want to do, get up and do something you enjoy,” she says. “It could be making a cup of tea or chatting with a colleague—taking time to reward yourself is what’s important.” Gibbs adds that celebrating small wins gives us a greater sense of accomplishment. “When you’re caught up in the routine of work, you need to find moments to pat yourself on the back,” she says. “You can’t rely on others to do it for you.”
Solve problems together
Some workplace issues can be addressed with the help of like-minded colleagues, rather than feeling that changing jobs is the only solution. “Connecting with colleagues over shared challenges can be empowering and give you a stronger sense of purpose,” Maughan says. “You can propose solutions to your manager, which not only energizes your team but also shows you as a proactive person.”
Take control of your time
For Guardian reader John Wilson, rethinking how his work and life fit together helped him find more satisfaction in his pharmaceutical career. “I realized it’s more about how the job fits into your life, not the other way around,” he says. “It’s easy to focus on the negatives when you only think about your job, but seeing it as just one part of your week shows you what else you have time for. Take charge of your time; use your commute to read that book you’ve been meaning to start, because not every moment has to be about earning money.”
Perform acts of kindness
Frequently saying thank you, smiling, and showing respect to those around you at work can reduce stress and anxiety while creating a better workplace culture. “Building acts of kindness into your daily routine helps you shape the work environment you want.””It’s a basic human need to want kindness, and when it’s returned, it makes the workplace much more pleasant,” says Gibbs.
Change how you discuss work at home
The way we talk about our day with family or friends after work can highlight the negatives and create a negative story around our jobs. “It all depends on how you frame your day,” Spreitzer explains. “I used to share the highs and lows of my day with my children because it encourages you to reflect on what went well, not just the bad parts. Often, it’s harder to recall the good moments than the bad ones.”
Don’t let your job take over your life
“Putting too much focus on your career can be harmful,” Grishin notes. “Relying on work for fulfillment, especially if it’s just for status, is risky because it can lead to burnout and have negative effects when things don’t go as planned.” Building a strong social circle and pursuing hobbies outside of work can shift your perspective on your career and help you cope if it becomes overwhelming or unfulfilling.
Plan your exit strategy
If you’ve outgrown your current role but haven’t found a way out yet, you can still start planning your next move. “Once you have an idea of what you want to do next, consider improving your skills through additional training or education,” Stapleton advises. “Attend industry events or seminars to expand your network. This will enhance your resume and open up new opportunities. People tend to be loyal, but remember, in many jobs, you’re just filling a position, and it’s up to you to manage your own career path.”
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Frequently Asked Questions
Of course Here is a list of helpful and clear FAQs about being stuck in a job you dislike based on the theme of finding more joy in your work
General Understanding Mindset
1 I hate my job but need the paycheck Is it normal to feel this way
Yes its extremely common Many people stay in jobs for financial stability and feeling stuck is a normal reaction to that situation
2 What does finding joy in your work even mean
It means actively looking for and creating small moments of satisfaction purpose or happiness in your current role rather than waiting for the job itself to become perfect
3 Can I really learn to like a job I currently hate
While you may not grow to love it you can almost always find ways to make it more tolerable and even enjoyable in parts by shifting your perspective and actions
Practical Strategies Tips
4 Whats a simple first step I can take today to feel better at work
Start small Identify one task you dont mind and focus on doing it well or take a proper lunch break away from your desk Small wins build momentum
5 How can changing my daily routine help
A new routine can break the cycle of monotony Try listening to a podcast on your commute organizing your desk first thing or taking a short walk in the afternoon
6 My coworkers are negative and draining What can I do
Limit your exposure You can be polite but set boundaries Redirect conversations to neutral or positive topics or eat lunch with a different group
7 How can I make my tasks feel more meaningful
Connect your daily tasks to the bigger picture Ask yourself How does this report help our clients or Who benefits from me doing this accurately Finding the why adds purpose
8 What if Im bored and not challenged at all
Look for invisible work Can you create a more efficient process Can you volunteer for a small new project Ask your manager for one additional responsibility that interests you
9 I feel unappreciated How can I change that
Start by acknowledging your own work Keep a win log of your accomplishments Also try appreciating others a positive environment often becomes reciprocal
Skill Development Growth
