Chapter 1: The Concept of Quiet Quitting

Hello everyone! I hope you’re all doing well. It’s been a while since my last post, and today I want to delve into the topic of Quiet Quitting. What does it truly mean? Is it about giving up on yourself without realizing it?

Consider the moments when you set a goal or aspired to achieve something, yet you can’t pinpoint when you actually gave up. This has been my struggle for a long time, particularly in relation to my body image and weight.

A few weeks ago, I finally surrendered to the ongoing battle in my mind. What makes this experience even more important to share is the awareness that many others face similar challenges with their appearance and body weight. I believe this article will help you grasp your relationship with cravings, late-night snacks, and occasional binge eating.

For years, I've had a tumultuous relationship with my self-image. I often viewed myself through the lens of others’ opinions. I’ve tried various diets, avoided foods like pizza and naan, and set strict rules around my eating habits.

Allow me to introduce myself—I'm Div, an East Asian woman living abroad for over a decade. I moved when I was just 19 and have faced body shaming since my teenage years. I vividly recall dressing in loose-fitting clothes to hide my hourglass figure, feeling ashamed of my body.

Fashion has evolved significantly since the 90s, and I have spent countless years seeking acceptance for my appearance. Despite my efforts to diet and exercise consistently, I struggled to maintain these habits. I often found myself indulging in fries, chips, and desserts, feeling guilty afterward.

What I came to realize is that urges are a natural part of being human. They stem from the primitive brain, which seeks immediate gratification.

Understanding how to manage these urges can be approached in two ways:

1. Recognition: The first step is acknowledging when an urge arises. This awareness is your initial victory.
2. Acceptance: The second step is vocalizing it. I suggest recording your urge by stating, “Div, you’re experiencing an urge that goes against your intention.”

Accepting and navigating these urges can be challenging. Remember, the brain craves rewards, but the timing of these rewards is crucial. Ask yourself whether you prioritize instant gratification or if you’re willing to wait for long-term fulfillment.

When I refer to “changing your mind,” I mean you have the power to control your actions, even if many believe they lack this control. This is when individuals quietly abandon their aspirations, settling for less in life.

My friends and family often do this. They may express intentions but then fail to follow through, using excuses to justify their inaction. Some even blame external factors for their lack of progress.

Quiet quitting can manifest as self-justification. I have done this too, allowing negative self-talk to dominate my thoughts. Others might cite unrelated life events as reasons for their inaction.

This reflects a broader human tendency: we prefer comfort over discomfort. It’s all too easy to fall into the trap of seeking immediate pleasure rather than enduring temporary hardship for greater rewards.

Fortunately, we possess the prefrontal cortex, which allows us to exert control over our impulses—if we choose to do so. Think of the primitive brain as a child with a dangerous object; it’s our responsibility to guide it safely.

Now, about those urges: once I recognized when and how they arose, I decided to reframe my relationship with them. I created an “Urge Jar.” Each time I felt an urge, I wrote it down and placed it in the jar.

I maintained this practice for 60 days, and to my surprise, the intensity of my urges diminished.

Reflecting on my journey took considerable time and effort. It was essential for me to regain control over my actions.

Instead of resisting my urges, I began to embrace them. I rewarded myself with small treats like pedicures or my favorite Starbucks drink, which I humorously named “The Urge Drink.”

This approach yielded two victories: I stopped quietly quitting on myself, and I learned to navigate the allure of instant rewards.

So, I encourage you to try this method. Don’t give up on yourself. Speak your intentions aloud, and remind yourself why you started in the first place.

If I ask you:

• Why did you stop attending yoga?
• When did you stop exercising regularly?
• Why haven’t you launched that project?

If you can’t answer, it’s likely because you’ve quietly given up on yourself.

As Alex Hormozi wisely stated, “There are many ways to succeed, but only one way to fail.” This powerful affirmation reminds us that solutions exist even when we face challenges.

Don’t succumb to the trap of complacency. Remember, you are more than just your thoughts or emotions. You have the power to choose.

Feeling powerless to change your situation? Always remember: you are just one step away from the long-lasting happiness that’s within your reach. While staying on track can be difficult, it’s the small, consistent actions that lead to significant changes—what some may call habits.

The next time you feel like quitting, acknowledge it. If you choose to step back, that’s your decision. But more importantly, I urge you to keep pushing forward until you achieve your goals, as doing so will strengthen you along the way.

Wishing everyone a wonderful week ahead! Until next time, take care.

2022, Divyata Dewan ©

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Chapter 2: Exploring Quiet Quitting in Depth

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The Truth About Quiet Quitting | Simon Sinek

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