

Having a case of the blahs at work from time to time is one thing, but a consistent feeling of demotivation or sluggishness could be a sign you're either headed to burnout or are already there. And if you're bored at work, you're apparently not alone: Research has found that Gen Z and millennials are the most susceptible to experience burnout, with 48% of those ages 18 to 29 and 40% of professionals 30-plus affected---and 46% being women.
So what do you do if you're feeling bored at work, in a complete rut, and headed toward being a hot professional mess? Try a few of these tips:
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1. Get clear on what's triggering those feelings.
I've been a journalist for more than 20 years, and I can't lie, there have been times when the work is tedious or just doesn't motivate me to push for more. I've found that a major trigger for me is when I feel like my creativity is being stifled (whether by company culture, unnecessary red tape to get approvals or pursue stories, or toxic environments.) I'm not one to quiet quit, as I think that's a waste of my time and quite debilitating to my mental health, so when those feelings of boredom and burnout would set in, I'd sit down and get clear on my triggers. I'd then try to figure out solutions (i.e., volunteer for more challenging or creative projects, try out other coverage areas within a company, or quit altogether to pursue a different route that further nourishes the writer and editor in me.)
For you, the triggers could be you're dealing with a micromanaging or a careless boss, doing work that you're just no longer passionate about, or you're in an industry that's just not growing at a pace that matches your career development goals.
Whatever's feeding the feelings of boredom must be written down and dealt with. Get honest with yourself, even if you have to just do a brain dump, take a deep breath, and come back to unpack the feelings later.
It's also a good idea to get help from a coach, therapist, or mentor. Boredom doesn't necessarily mean you no longer want to pursue the career you're in. You just might need to make a few shifts in how you see work, how you operate within a company, or advocate for changes in your department.
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2. Take action to address the triggers of boredom and burnout.
And this doesn't necessarily mean just quitting a job. It means evaluating all courses of action to combat the boredom. Maybe your job is just a money-maker to fund a side hustle or future business that you should transfer mental energy into planning for. Maybe you can request a transfer to a different department or location that requires more creative skills, pushes you to use that problem-solving savvy, provides a much-needed change of scenery, or offers hands-on work that gets you out of the office.
Maybe there's a service project outside of work that you can throw your passions into. Boredom doesn't always mean your job or company is terrible.
But if it is, you need to go heavy on the exit planning. What are your career dreams or goals? What are your current financial responsibilities? What does your quality of life look like? What are the dealbreakers when it comes to company culture or job duties? What can you do to reach your dreams while taking care of yourself and/or your family? Map out a plan so that you can have something positive to focus on versus being bored. (Again, tap into a coach, counselor, or other trusted sources to help you answer these questions and take some of the pressure off of figuring out things yourself. Sis, we're not super-human, and help is available.)
If it's a deeper issue, such as something related to mental or physical health--as sometimes feelings of demotivation can be linked to depression or a physical ailment---work with your healthcare provider to get to the bottom of things. Find support among your family, friends, church, sorority, or other networks so that you can navigate through solutions and emotionally sustain the transitions you're going through.
3. Do things that tap into joy and play whether at work or not.
If you can make your meetings more fun, take your team outdoors for breakout sessions, or even coordinate fun team-building activities (like sports activities, happy hours, or game nights) with your peers at work, do it. If it's against company policy or if your work life just ain't that type of party, schedule something joyful to do during your day and treat it like an important appointment.
If your schedule at work is too packed for all of that, reevaluate how you're spending your day, and find out what might be inefficiently draining your time. Even if it's as little as a 30-minute dance session, a 15-minute walk listening to your favorite upbeat playlist, or a quiet puzzle-completion session, make the time to do something that makes you smile and tap into the kid in you.
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Also, when you tap into a bit of fun, it can help reignite your creative juices, boost ideas and dreams, and really help you to kickstart a path out of boredom. You'll be able to free your mind to figure out new initiatives, new ways of thinking about your job or your career, and how you can approach working with purpose and fulfillment. You can offer yourself grace, take things one step--one day--at a time, and really get to the core of what makes you happy in the work that you do.
We all experience boredom on our career paths, especially when you spend five, 10, and 20 years building, but with a bit of reflection, deliberate action, humility, and outreach, you can beat those feelings to reach your ultimate life and career.
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'Sistas' Star Skyh Black On The Power Of Hypnotherapy & Emotional Vulnerability For Men
In this insightful episode of the xoMAN podcast, host Kiara Walker talked with Sistas star Skyh Black, as he opened up about his journey of emotional growth, resilience, and self-discovery. The episode touches on emotional availability, self-worth, masculinity, and the importance of therapy in overcoming personal struggles.
Skyh Black on Emotional Availability & Love
On Emotional Availability & Vulnerability
“My wife and I wouldn't be where we are today if both of us weren't emotionally available,” he shared about his wife and Sistas co-star KJ Smith, highlighting the value of vulnerability and emotional openness in a relationship. His approach to masculinity stands in contrast to the traditional, stoic ideals. Skyh is not afraid to embrace softness as part of his emotional expression.
On Overcoming Self-Doubt & Worthiness Issues
Skyh reflected on the self-doubt and worthiness issues that he struggled with, especially early in his career. He opens up about his time in Los Angeles, living what he calls the “LA struggle story”—in a one-bedroom with three roommates—and being homeless three times over the span of 16 years. “I always had this self-sabotaging thought process,” Skyh said. “For me, I feel therapy is essential, period. I have a regular therapist and I go to a hypnotherapist.”
How Therapy Helped Him Heal From Self-Doubt
On Hypnotherapy & Empowering Self-Acceptance
Skyh’s journey is a testament to the power of tapping into self-development despite life’s struggles and being open to growth. “I had to submit to the fact that God was doing good in my life, and that I'm worthy of it. I had a worthiness issue and I did not realize that. So, that’s what the hypnotherapy did. It brought me back to the core. What is wrong so that I can fix it?”
Watch the full podcast episode below:
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Quinta Brunson Gets Real About Divorce, Boundaries & Becoming
Quinta Brunson is the woman who chooses herself, even when the world is watching. And in her June 30 cover story for Bustle, she gives us a rare glimpse into the soft, centered place she's navigating her life from now. From leading one of television's most beloved series in the last decade to quietly moving through life shifts, the creator of Abbott Elementary is walking through a personal evolution and doing so with intention, grace, and a firm grip on her boundaries.
Back in March, the 35-year-old filed for divorce from Kevin Jay Anik after nearly three years of marriage, citing "irreconcilable differences." The news hit the headlines of news outlets fast, but Quinta hadn't planned to announce their dissolution to the public so quickly.
Quinta Brunson On Divorce, Public Scrutiny & Sacred Boundaries
"I remember seeing people be like, ‘She announced her divorce,’" she told Bustle. “I didn’t announce anything. I think people have this idea that people in the public eye want the public to know their every move. None of us do. I promise you. No one wants [everyone] to know when you buy a house, when you move, when a major change happens in your personal life. It’s just that that’s public record information."
In regards to her private moves becoming tabloid fodder, Quinta continued, "I hated that. I hate all of it."
"I Am An Artist First": Quinta On Cutting Her Hair & Reclaiming Herself
Still, the diminutive phenom holds her crown high in the face of change and is returning to the essence of who she is, especially as an artist. "Cutting my hair reminded me that I am an artist first. I want to feel things. I want to make choices. I want to be a person, and not just stuck in having to be a certain way for business." It's giving sacred rebirth. It's giving self-liberation. It's especially giving main character energy.
And while the headlines keep spinning their narratives, the one that Quinta is focused on is her own. For her, slowing down and nourishing herself in ways that feed her is what matters. "It’s a transitional time. I think it’s true for me and my personal life, and it’s how I feel about myself, my career, and the world," Quinta shared with Bustle. “I feel very serious about focusing on watering my own gardens, taking care of myself and the people around me who I actually interact with day-to-day."
That includes indulging in simple rituals that ground her like "making myself a meal" which has become "really, really important to me."
That spirit of agency doesn't stop at the personal. In her professional world, as the creator, executive producer, and lead actress of the critically-acclaimed Abbott Elementary, Quinta understands the weight her choices carry, both on- and off-screen. She revealed to Bustle, "People used to tell me at the beginning of this that the No. 1 on the call sheet sets the tone, and the producer sets the tone — and I’m both of those roles."
She continued, "I understand now, after doing this for four years, how important it was that I set the tone that I did when we first started."
Quinta doesn't just lead, she understands the importance of curating the energy of any space she enters. Even amid a season of shifts and shedding, her power speaks loudly. Sometimes that power looks like quiet resistance. Sometimes that power is soft leadership.
And sometimes that power looks like cutting your hair and taking back your name in rooms that have forgotten you were an artist long before you were a brand.
Read Quinta's cover story on Bustle here to witness the fullness of Quinta's becoming.
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