Key takeaways

Feeling disconnected from your work for an extended period may signal a need for change.
Career growth stalls when learning, challenge, and development opportunities disappear.
Constant stress and survival mode can be signs of burnout, not just a demanding job.
The best career transitions are proactive, thoughtful, and grounded in self-awareness.

Many professional transitions begin long before someone resigns. They begin when employees no longer feel engaged with or connected to their work, their team or their purpose.

During the COVID-19 pandemic, the phrase “quiet quitting” went viral for explaining the ways in which we show up, do the bare minimum, and check out when the day ends at 5pm. Now, the phrase is cemented within the professional lexicon as a way to describe how detached we can often feel from our 9-5s.

Every great career or great position will inevitably go through its ebbs and flows. But when your ebb shows up as prolonged frustration, exhaustion, disconnection, or a growing sense that something no longer fits, it may be time to assess where you’re at and consider your next move.

And for the record, that’s ok. Some of the biggest career leaps happen when you take a step out of one role and into (or toward) another. But recognizing the sign that it’s time to move on sooner rather than later can prevent a lot of tough side effects, like resentment or burnout.

Here are my top red flags to look out for when it feels like change may be in the air.

1. Feeling constantly disconnected from your work

A persistent lack of motivation, energy or purpose can be a sign that your current role is no longer aligned with your goals or values.

Maybe the company culture has changed. For instance, many leaders and employees alike tend to struggle in the long term when their workplace culture shifts significantly, or when expectations, strategies or decision-making causes friction with personal values.

If you find yourself continually imagining a different future than the one you used to envision, it may be a sign that you’re ready for meaningful change.

Taking a little bit of time to reflect on what’s taking up headspace before you take the leap can help you realign your own strategies and goals, helping you to head off in the right direction.

2. Growth opportunities have stalled

When you stop learning, stretching your skillset, or seeing a path forward, it may indicate that your professional development has plateaued.

This doesn’t necessarily mean that you have to leave. Maybe there’s a world in which you can identify growth opportunities within your position, to take a course that complements your role or contributes to your professional development. Maybe there’s an opportunity for growth or expansion within your team or organizational structure that needs to be parsed out and is worth exploring with your colleagues or superiors.

Sometimes the issue has less to do with your specific position and more to do with your career evolution. Your skills, interests or ambitions may simply be pulling you in a new direction.

Either way, if you feel you’ve reached the peak and you haven’t felt fulfilled by your work in some time, it may be time to seek a fresh challenge elsewhere.

3. You’re operating in survival mode every day

Have the Sunday scaries been a weekly occurrence for a while? Are you ruminating about work in your off hours? If just getting through each workday is taking a toll on your mental or physical health, it might be time to reassess.

If you’re in a role you love, the solution may lie in taking a leave of absence (LOA). LOAs exist to give you space to recover from burnout, and they’re especially important if your survival mode stems from something else in your life beyond the job. Taking time away can offer you room to catch your breath, recover your resilience and return to your position when you’re ready.

4. Feedback and communication feel consistently unhealthy

A lack of trust, unclear expectations, poor communication, or constant tension can make it difficult to lead confidently or do your best work.

If the lead up to one-on-one meetings or check-ins feels fraught (or if those meetings are consistently uncomfortable) your workplace may not be one with a culture of openness. If you’re in a leadership position and have the power and energy to make it so, it might be worth exploring how to improve communication within your team. This is especially important if you still feel aligned with the values and purpose at your organization.

But sometimes, it just isn’t a fit. If you’ve felt like something’s been off for a long time, maybe since team members or company structures have changed, it’s okay to seek a new opportunity.

A transition doesn’t have to be reactive

The best career transitions are usually proactive and rooted in self-awareness. So if you’re noticing a red flag come up, don’t be afraid to take the time to figure out what that means for you.

If you haven’t yet explored opportunities for change within your current circumstances, maybe it’s not time to leave just yet. But if it is, it’s better to address that realization on a timeline that works for you than it is to wait for burnout to force a decision.

Even though all of the above situations may be challenging and even feel negative while you’re experiencing them, they’re often really pivotal opportunities within your career to garner a deeper understanding of your professional needs and values. And like so much in life, sometimes it takes time to fine tune things — professional environments included. Just because a position might not be working out doesn’t mean it, or you, are failing. You’re just realigning.

If you’re looking for more support with your career or you’re considering a career change, I offer select 1:1 career coaching, which you can explore here.

Frequently Asked Questions

Career transitions can feel overwhelming, especially when you’re unsure whether you’re experiencing a temporary setback or a deeper need for change. Here are answers to some common questions that can help you assess your situation and determine your next steps.

If you’re feeling exhausted but still excited about the work itself, a vacation or leave of absence may help. If the disconnect persists even after rest, it may be a sign that the role, organization, or career path is no longer the right fit.
Common signs include feeling bored or unchallenged, struggling to see a future path for growth, losing motivation, or feeling like you’ve stopped learning new skills and developing professionally.
Not necessarily. Burnout can sometimes be addressed through workload adjustments, support from leadership, time off, or role changes. It’s worth exploring available options before making a major career decision.
Yes. Persistent issues such as poor communication, lack of trust, unclear expectations, or unhealthy workplace dynamics can negatively impact both performance and well-being. In some cases, seeking a healthier environment is the best long-term choice.
Career coaching can help you clarify your goals, identify what’s no longer working, assess potential next steps, and build a plan for making a confident and intentional career move rather than reacting out of frustration or burnout.

4 Red Flags That Signal It May Be Time for a Transition