The real reason you’re struggling to focus at work – and 5 questions to ask yourself before resigning

Struggling to focus at work? Procrastination can be caused by a range of factors, but they often fall into one of two categories: under stimulation or overstimulation. Here’s how to figure out what’s going on – and when you should consider handing in your notice.

When you find yourself constantly counting down the minutes until 5pm – or feeling easily frazzled while trying to concentrate on work tasks – you might start to wonder if you’re in the right job. However, according to success and mindset coach, Jo Irving, feeling distracted or procrastinating at work can stem from various root causes – and it doesn’t necessarily mean you need to quit your job.

From recognising the subtle signs you’ve outgrown your role to understanding the difference between growth discomfort and value misalignment, figuring out what’s behind your procrastination is the first step towards realising what you need in order to regain focus at work – whether that’s better structure, more boundaries or the courage to recalibrate entirely.

Figure out if you’re under or overstimulated

Procrastination and a lack of focus can be caused by a huge range of possible factors – but they can usually be split into one of two categories.

Firstly, your inability to concentrate might be down to overstimulation. This is where your mind is already juggling so much, that trying to focus on work tasks simply becomes too much to handle. ‘In this case, there’s usually tension,’ Jo explains. ‘You care about the outcome, but your nervous system feels overloaded.’

‘You might feel overwhelmed by the scale of what’s on your plate, unclear on priorities, or mentally scattered,’ she continues. ‘Often, when the pressure increases – a deadline, accountability, external expectation – your focus suddenly sharpens. That tells you the capability is there.’

If you are not feeling anxious or tense about the situation, it might be that you are under stimulated in your role. ‘When it’s boredom, the tone is flatter,’ Jo explains. ‘You can do the work, but it doesn’t stretch you. You’re no longer learning. There’s no edge. The days feel repetitive. Ask yourself: am I overwhelmed, or have I outgrown this?’

Signs your job is no longer fulfilling

The idea of finding a fulfilling career is often placed up on a high pedestal and can feel unreachable for many. But first, it’s important to work out what fulfilment means to you. Then, you can gain a clearer understanding of how to spot when your role feels personally fulfilling – and when it doesn’t.

When searching for signs that your job is no longer fulfilling for you, Jo explains that it’s rarely a big or dramatic moment. ‘More often, it’s a quiet erosion,’ she tells us. ‘Maybe you stop feeling proud of what you’re building. Wins don’t land the way they used to. You find yourself fantasising about something “more” but can’t articulate what that is. Perhaps you feel capable of more, but you’re not being stretched into it.’

‘Another common sign is misalignment with values,’ Jo adds. ‘You might be succeeding financially but compromising on how you want to lead, the kind of culture you want to be part of, or the pace you want to work at. That misalignment creates low-level dissatisfaction that builds over time.’

How to tell when you need to make a change

You might be feeling a little misaligned or unmotivated at work – but is that always enough to warrant leaving the job and starting anew?

‘It becomes a real problem when the disconnection spills into the rest of your life,’ explains Jo. ‘If you’re constantly drained, snapping at home, losing confidence, or numbing out in the evenings, that’s not “just a phase”. If your self-worth is tied up in a role that no longer fits, that’s worth paying attention to.’

‘There’s a difference between “this quarter is intense” and “this isn’t me anymore”,’ she adds. ‘The first requires recovery and better boundaries. The second requires recalibration.’

5 questions to ask yourself before resigning

Before you hand in your notice, Jo recommends asking yourself the following questions:

• • Am I clear on what growth looks like here?
• • Am I being challenged in the right way?
• • Have I had an honest conversation about development?
• • Do I need more responsibility – or less?
• • Is this a skills gap, an energy gap, or a values gap?

‘Sometimes what’s needed is expansion within the role – more ownership, a new project, leadership development, clearer targets,’ Jo explains. ‘Sometimes it’s boundaries – reducing reactive work, protecting deep work time, redefining expectations. And sometimes, it’s courage. The courage to admit you’ve evolved beyond the container you’re in.’

Push through when:

• • You’re tired but still invested.
• • You feel challenged, not diminished.
• • The discomfort feels like growth.
• • There’s a clear path forward.

Call it quits when:

• • You feel chronically small in the role.
• • Your values are consistently compromised.
• • You’ve communicated your needs and nothing shifts.
• • You’re staying purely out of fear.

‘Growth often feels uncomfortable, misalignment feels diminishing – that’s the distinction,’ Jo explains. ‘And the most important thing to remember is this: boredom isn’t laziness. Struggle with focus isn’t failure. Both are signals. The work is learning to decode what they’re telling you.’

Jo Irving is a Life & Mindset Coach, meditation teacher, and business mentor, helping entrepreneurs, salon professionals, and leaders create aligned success without burnout. Find out more at joirving.com.