Diagnosing Your "Sunday Scaries"
Cheat Sheet
This worksheet is meant to help you take a peek under the hood to see what’s happening.
As the saying goes: “knowledge is power” -- because once you recognize, process, and begin to understand the root of your dissatisfaction, then you can make the powerful choice to do something about it.
STEP 1: CHECKLIST
Think about how your job/career makes you feel. Choose the words or phrases that best represent your experience.
☐ Happy
☐ Exhausted
☐ Satisfied
☐ Small
☐ Dread going to work
☐ Bored
☐ Grateful
☐ I badly want to quit
☐ Loyal
☐ Abused/taken advantage of
☐ Like I’m an integral part of my team
☐ I dislike the people I work with
☐ Engaged
☐ Disengaged
☐ Sleepwalking through the workday
☐ Frustrated
☐ Valued
☐ Anxious
☐ Content
☐ Intimidated
☐ Excited to wake up in the morning
☐ Miserable
☐ Can’t wait for the weekend
☐ Confident
☐ Not good enough
☐ On the verge of losing my sanity
☐ I don’t mind the struggle
☐ Interested
☐ Chained to my desk
☐ Drained
☐ Accomplished
☐ Afraid
☐ Obligated
☐ I want to grow with the team/company
☐ I’m drowning in the monotony of my life
☐ Stuck
☐ Respected
☐ Pressured
☐ I love what I do
☐ I hate what I do
☐ Appreciated
☐ Depressed
☐ Time flies by because I enjoy it
☐ The day feels too long
☐ I have work-life balance
☐ Neglected
☐ Energized
☐ I don’t care about anything
☐ Heard
☐ Seen
☐ Undervalued
☐ I’m proud of the work I do
☐ Stressed
☐ Fulfilled
☐ Like an outcast
☐ Like I’m part of a family
☐ I strive to become better at my job
☐ Well compensated
☐ What I do deeply resonates with me
☐ Burned out
☐ Lonely
☐ Motivated
☐ I recommend my company to others
☐ Annoyed
☐ Just a means to an end
☐ More than just a paycheck
☐ Inspired
☐ Crushed
☐ My heart is no longer in it
☐ I always look forward to Mondays
☐ It’s taking a toll on my health
☐ My work environment is toxic
☐ Enthusiastic
☐ Worried
☐ Thriving
☐ Supported
☐ Water cooler chats are the highlight of my day
STEP 2: JOURNAL
1. Take a closer look at the words and phrases you’ve chosen in step 1. Are the majority of those feelings positive? Or is it the opposite? Or maybe a mix? Use the space below to reflect on your answers.
2. What would you like to change?
3. What would you like to stay the same?
STEP 3: 10-POINT SCALE
Based on the three questions I’ve discussed in the video, rank yourself on a scale of 1 to 10.
#1 - Do you feel like what you do matters to you?
1 = Hell no!
10 = This is the most important thing I've ever done.
#2 - Do you feel like you belong in your work environment?
1 = I'm a square peg in a round hole.
10 = I am comfortable showing up as 100% myself
#3 - How are you treated?
1 = I'm not paid enough to take this crap. I'm worth more than this.
10 = I feel really valued and appreciated.
Congratulations on taking the time to complete this crucial exercise!
Now that you’re aware of what's working and what's not working in your career... what do you do with that knowledge?
I love helping my clients define their career on their OWN terms.
Do you want the roadmap on how to get from:
"I'm unhappy and I don't know what to do"
→ to actually stepping into a career where you’ll THRIVE (instead of just getting by)
... then join me inside Plan Your Career Pivot for only $27.
Learn about:
- the 4 secret ingredients you need to feel satisfied in your career;
- the 3 mistakes that are most likely to derail a successful transition;
- how to chart out a concrete and achievable path, and then...
- gracefully make the transition
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Diagnosing Your "Sunday Scaries"
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