A growing number of New Zealanders are grappling with a common but often unspoken reality—career regret. Recent data from SEEK reveals that more than half of Kiwi workers regret their career choices, yet only six percent are actively pursuing a change. This startling gap between dissatisfaction and action paints a complex picture of our modern workforce.

The root of this sentiment often lies in early career decisions, made during or just after schooling, when many are still unsure of their long-term aspirations. External influences—be it family expectations, societal norms, or a lack of comprehensive career education—frequently steer individuals toward career paths that don’t necessarily align with their strengths, passions, or values.

In today's digital age, social media adds another layer of complexity. Platforms filled with curated success stories can amplify feelings of “what if?”—prompting many to reflect on missed opportunities or alternate routes they might have taken. Compounding the issue is New Zealand’s current economic uncertainty, which adds a financial and emotional weight to any thoughts of career change. Stability often trumps fulfilment, particularly when the job market is tight and cost-of-living pressures are high.

Despite these challenges, there is growing awareness and dialogue around the topic of career regret—and an increasing recognition of the importance of taking proactive steps to address it.

 “Every six months, do a career stocktake. Ask yourself—what is your value proposition and what are you actually looking for?”

To unpack the emotional and practical layers behind career regret, Frog Recruitment's NZ Managing Director, Shannon Barlow, recently hosted a discussion with Craig McAlpine, Founder of MyCareerBrand and an experienced career coach.

The conversation began with reflections on the SEEK findings and the notion that career regret is not necessarily a new phenomenon. McAlpine suggested that what’s changing is a greater sense of empowerment. “We’ve got to think about the conditioning of people—at school, at university—and how much that has influenced career choice,” he said. “Parents are well-intentioned but not always well-informed, and universities should be investing a heck of a lot more in students’ long-term career development.”

Barlow noted the impact of comparison culture and how social media feeds the illusion of perfect career paths. “You look at people your own age who’ve done something different, and of course it looks wonderful—but you don’t see the full story behind the scenes,” she pointed out.

One of the most revealing insights came when McAlpine addressed why so few people act on their dissatisfaction. “It’s often the first time people take a step back and assess where they are. Money plays a double role—it’s both the reason people want change and the reason they stay put,” he said. He added, “Better the devil we know than the one we don’t.”

McAlpine also discussed the psychological and practical barriers to change. “We don’t equip people with the tools to actually make a shift. Career counselling often doesn’t address how to change or how to make informed decisions,” he explained.

He encouraged individuals to be proactive. “Every six months, do a career stocktake. Ask yourself—what is your value proposition and what are you actually looking for?” This regular reflection, he noted, could shift the statistic from six percent taking action to a much more empowered workforce.

Barlow agreed, reflecting on the career pivots seen post-COVID. “It was a time when everything stopped, and people had the space to think—‘Is this really what I want?’” That pause, she noted, triggered not only a rise in side hustles and passion projects, but also full career changes.

As for employers, McAlpine offered a word of caution: “We’re all volunteers here. We choose to be in our jobs. As the job market shifts back in favour of employees, companies will need to watch for signs of disengagement.” He noted that flexibility and growth are now key motivators, warning employers not to underestimate their impact. “We’re going to see a wave of movement—it won’t be gradual. Employers need to be ready.”

Taking Control: How to Navigate a Career You Regret

For those feeling uncertain or unfulfilled in their current roles, it can be tempting to brush it off or feel stuck. But there are proactive steps that can be taken to regain clarity and confidence about your career direction:

• Regularly reflect on your career satisfaction
  Taking time every six months to evaluate your role, achievements, and what you want going forward can prevent long-term discontent. Consider journaling or using career planning tools to document progress and areas of frustration.
• Think in reverse: where do you want to be in 10 years?
  Picture your ideal future and work backwards to map out the steps you’d need to get there. This technique, known as backcasting, can make long-term goals feel more tangible.
• Assess your personal motivators
  Is it flexibility, growth, recognition, or impact that drives you? Knowing what matters most can help guide your next move—and whether your current job can offer it.
• Build a support system
  Engage a qualified career coach, mentor, or trusted advisor (outside your immediate family) to help you explore possibilities objectively and create an action plan.
• Don’t compare someone’s highlight reel to your real life
  Everyone’s path is different, and what appears glamorous or successful online may not reflect the full picture. Focus on what aligns with your own values and lifestyle.
• Learn to recognise when it’s time to pivot
  If you’re consistently unmotivated, not using your strengths, or stuck in a growth plateau, those are signs it might be time to consider a change.
• Re-skill or upskill
  Short courses, certifications, and micro-credentials can provide a low-risk way to explore new industries or roles while still employed.
• Explore side hustles or volunteer roles
  If a full switch feels overwhelming, test new paths through part-time commitments. This can give insight into what energises you without sacrificing financial stability.

Feeling unsure about your career isn’t uncommon—but staying stuck doesn’t have to be the end of the story. With the right tools, mindset, and support, you can shift from regret to direction and design a career that feels truly your own.