When you want to decide whether to quit or stay, use this simple approach. Score each path across six criteria, pick the higher score, then run one body check and one tiny test. Timebox the process to two weeks so you stop circling and move with care.

Why this decision feels hard

Quitting or staying is not only a career question. It touches identity, family, and culture. Many of us were taught to push through and be loyal. Those values matter. They can also keep you in a situation that no longer fits. Adding body signals to a clear framework helps you notice truth sooner.

The decision matrix

Create a two column table. Column A is Quit. Column B is Stay. For each row, score 0 to 3.

1. Values alignment. Does this path support who you are becoming.

2. Energy pattern. Do you leave most days drained or steady.

3. Growth. Are you learning skills you want for your next chapter.

4. Support. Do you have the mentorship and resources you need.

5. Feasibility now. Do you have a realistic runway and plan.

6. Body signals. When you imagine this choice for three months, do you feel open or tight in your chest, jaw, or belly.

Add the scores.
If Quit is higher, explore that path with a small test.
If Stay is higher, define what must change to remain aligned.
If scores are close, gather one missing piece of information, then rescore.

Nervous system check in five minutes

Sit with feet on the floor. Inhale for four, exhale for six, repeat ten times.
Imagine you already chose Quit. Notice breath, shoulders, jaw. Write three words for how your body feels.
Reset your breath. Imagine you chose Stay. Write three words again.
Choose the path that feels steadier, even if it is still challenging.

Test your choice with tiny yeses

A tiny yes is a small, low risk action that reveals truth.

If you lean toward quitting

• Schedule two informational conversations.

• Draft a simple three month budget and runway.

• Apply to one role that fits your values and skills.

If you lean toward staying

• Book time with your manager to renegotiate one key need.

• Set a 30 day checkpoint with two measurable changes.

• Test one new boundary that supports your energy.

FAQ

How long should I wait before deciding?
Set a two week window. Run tiny tests and make a call.

What if both options feel bad?
Separate fear of growth from true misalignment. Design one change that would make staying workable. If it is impossible, honor that.

What if I choose and regret it?
Most choices are adjustable. Commit for 90 days and track energy, learning, and support before you revise.

Next step

Ready to decide with support. Book a Decide With Confidence session for focused guidance.