O’Donnell: Should I quit without another job lined up?

My job is burning me out, but I'm scared to leave without a new one. Is quitting without a safety net ever a smart move? — Nina

J.T.: This is one of the most common — and most emotionally loaded — questions I hear from professionals today. Burnout has become such a big part of the modern career experience that many people reach a breaking point where they feel like they have only two options: keep pushing through and risk their health, or quit and risk their financial security. Neither option feels good, and that's what makes this such a stressful decision. The truth is, leaving a job without another one lined up can be the right move in some situations, but it needs to be done thoughtfully, intentionally and with as much planning as possible so you don't trade one kind of stress for another.

Let's start with the most important factor: your health. If a job is causing you severe mental or physical harm — things like anxiety attacks, illness from stress or feeling unsafe at work — your well-being comes first. No paycheck is worth sacrificing your health to the point where you can't recover. I've worked with clients who waited too long to leave toxic jobs, and by the time they finally stepped away, it took them months, even years, to rebuild their confidence, health and energy levels. So if your situation has crossed into the territory of genuine harm, quitting might be the healthiest choice, even if you don't have another job lined up. However, if the situation is more about frustration, boredom or burnout that hasn't reached a crisis point, you have more options to consider before making a big decision.

One thing I always encourage people to do is take a step back and ask: Is this burnout coming from the job itself, or from the way I'm managing the job? Sometimes we're so deep in survival mode that we can't see possible solutions, like requesting time off, asking for a temporary workload adjustment or even taking advantage of employee assistance programs. Could you take a week or two off to rest and regroup before deciding to quit? That small break might give you enough mental clarity to start job searching while you still have the security of a paycheck coming in. Too often, people quit in a moment of exhaustion only to wake up the next day panicked because they have no income and no plan.

The next big factor to consider is your financial runway. Take a hard look at your savings and expenses. How many months could you realistically cover your basic costs if you had no income? Career experts often recommend three to six months of savings before quitting, but the right number for you depends on things like whether you have a partner's income, your monthly obligations and how quickly people in your field typically find new roles. If you're in a high-demand industry where professionals land jobs in a matter of weeks, your risk is lower. If you're in a niche field where hiring processes stretch on for months, you might need a longer cushion.

If you decide to leave, try to reduce financial pressure ahead of time by cutting unnecessary expenses, paying off small debts if you can or even taking on a short-term side gig to boost savings before giving notice. The less money stress you have, the clearer you can think about your next career move.

If you do leave without another job lined up, you need a structure in place right away. Treat the job search as your new full-time job. Create a schedule so you don't drift into unproductive days that chip away at your confidence. Structure keeps you focused and gives you small wins each day, which helps maintain momentum.

Networking, by the way, is huge during this time. Reconnect with former managers, coworkers or classmates. Let them know you're exploring new opportunities and would love their advice or introductions. Post on LinkedIn by sharing insights about your industry, commenting on other people's posts and slowly reminding your network that you're an active, engaged professional. Visibility leads to opportunities.

Finally, I want you to see quitting not as the end of something, but as the start of a transition. Some people leave and discover their next job in a month. Others use the time to pivot into a new industry, launch a business or pursue professional development they never had time for. The key is to view the break as an opportunity for growth, not just an escape from stress. If you spend the time learning, networking and exploring new directions, you may come out of this period stronger than before.

So, should you quit without another job lined up? The answer depends on your health, your finances and your willingness to approach the time off strategically. But if staying is breaking you down to the point where you can't function, leaving might be the best decision you ever make — as long as you plan for what comes next.

You deserve work that doesn't destroy your well-being. You also deserve to make career decisions from a place of confidence rather than desperation. By assessing your situation clearly, planning ahead financially and approaching the break with intention, you can make quitting without another job lined up not just a survival move, but a smart, strategic step toward a better future.