Stuck in a Job You Hate? Start Here

On reading fiction, frozen food, and finding meaning in your work

Author

Enrik Mundt
March 18, 2025

In partnership with

Stuck in a Job You Hate? Start Here

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

  • The Case for Reading Fiction

  • Frozen Food’s New Wave

  • So You Hate Your Job

❝

“On funerals, loss, grief, friendship, and support: It's not about knowing what to say. It's about being there when nobody knows what to say. The only thing people need to hear is, "You are not alone." And that doesn't require words. It just requires your presence.”

James Clear

Lights, Camera, ...
I’ve always been a fan of reading fiction, but as I got older, I started treating it as just entertainment, assuming nonfiction was the real path to learning. Turns out, I was wrong. Reading fiction isn’t just fun—it’s a powerful tool for building empathy. Research shows that novels do more to enhance understanding and compassion than nonfiction, TV, or movies. That’s because reading invites you to step into a character’s shoes, not just watch from the sidelines. When you read about Katniss Everdeen or Harry Potter, you become them, feeling their struggles and triumphs as your own. This deep emotional connection helps you see the world through others’ eyes, making you more attuned to different perspectives and experiences.

Action!

  • Make time to read fiction regularly, as it not only entertains but also strengthens your ability to empathize and understand others by immersing you in different perspectives. Here are some of my favorites if you don’t know where to start:

Lights, Camera, ...
Frozen food has come a long way from the bland and unhealthy TV dinners of the past, evolving into a convenient and flavorful option for modern kitchens. Once dismissed as a last resort, frozen meals now offer diverse options like rice bowls, curries, and gourmet pizzas that cater to various tastes and health goals. Advances in freezing techniques help preserve freshness, often making frozen fruits and vegetables more nutrient-rich than their refrigerated counterparts. Popularized by pandemic-driven habits and busy lifestyles, frozen food is now embraced as a smart cooking solution—not just for prepared meals, but also for preserving sauces, bread, and leftovers. With better quality and variety than ever, the freezer has become a powerful tool for both convenience and culinary creativity.

Action!

  1. Preserve Freshness: Freeze fruits and vegetables at peak ripeness to retain nutrients and flavor better than refrigeration. Same goes for frozen fruits and vegetables bought at the store.

  2. Prep and Store: Make extra batches of sauces, soups, and bread; freeze them in portions for quick future use.

  3. Embrace Cooking Shortcuts: Keep frozen staples like chopped onions, pre-cooked grains, and proteins to speed up meal prep.

  4. Pair with the Right Tools: Use an air fryer (or oven if time permits) instead of a microwave to make frozen foods crispier and more flavorful.

  5. Avoid Waste: Freeze leftover herbs, fruit, and vegetables to reduce spoilage and create future meal-building blocks.

  6. Don’t Shy Away from Frozen Meals: Modern frozen meals from a grocery store can actually be healthy and convenient. Just make sure to check the ingredients because they’re not all created equally.

Lights, Camera, ...
Feeling stuck in a job you dislike is a common struggle, but finding a way forward starts with understanding the situation more clearly. People often feel frustrated with work due to company culture, job expectations, or simply a lack of fulfillment. But real change begins when you recognize the control you have over your reactions and choices. Honest work—where you contribute real value and operate with integrity—is a foundation for finding meaning in any job. Even when circumstances limit your options, acknowledging your choice to stay or leave shifts the dynamic from feeling trapped to taking ownership. Emotions like frustration or resentment can signal deeper needs or conflicts, and exploring them helps clarify what’s truly at stake. When you understand the values driving your dissatisfaction, you’re better positioned to adjust your mindset, engage more fully, and even find unexpected satisfaction in the work itself.

Action!

  1. Confirm you’re doing honest work. Ensure that your work provides real value and is based on integrity. This means that the company is engaged in fair practices and that you can see the tangible benefits your role creates for others. If your work feels dishonest or misaligned with your values, it may be time to seek a more aligned position.

  2. Own your decision to stay or leave. Recognize that staying in a job is always a choice, even if it feels like you have no other option. Take responsibility for your decision by considering the consequences of leaving and the benefits of staying. Clarity about why you’re choosing to stay can shift your perspective and reduce feelings of resentment.

  3. Examine your emotions for deeper insights. Pay attention to emotions like frustration, anger, or boredom—they often signal unmet values. Reflect on whether these feelings are based on real threats or outdated patterns. Understanding the source of your emotions can help you respond thoughtfully rather than reactively.

  4. Align your work with your values. Once you identify the values driving your emotions, find creative ways to integrate them into your work. Whether it’s improving a process, learning a new skill, or finding more purpose in your role, aligning your work with your values can make even challenging tasks more rewarding.

TOOL TIP

The Way: A meditation training program for anyone who wants to deepen their practice. Unlike many other apps that offer guided meditation, this one, guided by Zen Master Henry Shukman, offers a single, long-term pathway that can help you to find calm and drop anxiety.

FUN FACT

By the time the Saturn V rocket clears the launch tower, it has burned 4% of its fuel.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.

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