Deciding when to retire isn't just a math problem. If you've been running the numbers without ever actually checking in on how you feel about work, you might be missing half the picture.

Plenty of American workers are stuck in exactly that spot right now. According to a 2025 survey from the Employee Benefit Research Institute, 30% of employed workers expect to retire at age 70 or older, or don't plan to retire at all. That's not a fringe position anymore, it's becoming the norm for a big share of the workforce — and inflation, market swings and Social Security anxiety are all part of what's driving this trend.

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So how do you know when you're actually ready? The answer is both emotional and financial.

When it comes to being ready for retirement, the numbers definitely matter.

According to the Federal Reserve's most recent Survey of Consumer Finances, Americans ages 55-64 have a median of about $185,000 saved in retirement accounts — far below the $1.46 million that many Americans now say they'd need to retire comfortably.

While it's important to build up your retirement funds, waiting too long can cost you, too.

If, for instance, your job requires you to work long hours and generally causes you stress, dragging out retirement could backfire. Chronic workplace stress doesn't just make you miserable; research shows it can be linked to hypertension, chronic headaches and a higher risk of stroke and heart disease. And certain professions are especially vulnerable for these side effects, like first responders, civil engineers and truck drivers.

Finally, keep in mind that every extra year you spend on the job, that's one less year you'll have to enjoy retirement while you're still relatively healthy. Staying in the workforce past age 73 can also trigger hefty tax bills as required minimum distributions kick in, pushing retirees into higher brackets.

So while having a solid nest egg is critical, it's worthwhile to check in with yourself to figure out whether you're ready emotionally, too.

Try running through this checklist to get a better picture of your retirement readiness:

Work isn't fulfilling anymore. Don't feel energized by work? If you could care less about what you're doing 9 to 5, it's a flashing neon sign that you may be done.

You're experiencing tech fatigue. If you don't think you can manage another new software or deal with a process update — or have to learn AI — it could be time to check out.

Promotions aren't exciting. If climbing the career ladder feels irrelevant, or impossible, you may be psychologically done.

Sunday dread starts early. The "Sunday Scaries" creeping in earlier and earlier could be your body asking for a new rhythm.

You're checking your retirement accounts daily. Constant portfolio-checking can mean that your brain is exploring retirement possibilities.

Hobbies dominate your daydreams. Want to do more for your community, or explore your lifelong dream of woodworking? Your identity might be calling you away from work.

You notice a generational gap at work. Colleagues talk about their babies, while you're thinking about caregiving or grandkids. While working with younger generations can be a learning and mentoring opportunity, the disconnect can help turn your thoughts to retirement.

You're jealous of retired friends or partners. Resenting your loved ones who've already made this step can be a sign you're ready for a slower pace.

You can't stand your boss. If the idea of working with your manager for years feels impossible, the clarity could be another way of pointing you to the door.

Your body is telling you it's time. Joint aches, fatigue or declining energy at work can be a telling sign that your body is ready for change.

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Run the numbers first. Before acting on emotional signals alone, you need to get a clear picture of your financial foundation. Start with auditing what guaranteed income you can count on like Social Security, pensions or annuities.

Next, calculate your annual spending, including housing, healthcare and discretionary expenses. You can consider comparing your savings to your spending using the 25x rule: multiply your annual spending by 25 to estimate the nest egg that you'd need to retire.

Retirement also doesn't have to be an all-or-nothing leap. You can always consider a phased retirement — whether through part-time consulting, cutting down your current workload or taking on project-based work like freelance assignments.

In 2024, 38.3% of employed Americans age 65 and older worked part time, according to government data. Alternative arrangements like these can help you avoid burnout, while still keeping a social network and providing some income.

If you're still not sure you're ready emotionally, why not do a retirement test run?

Try acting like you're retired before pulling the plug completely:

Take an extended vacation or sabbatical to see how you enjoy long periods of unstructured time

Reduce your work hours gradually, like taking Fridays off, half-day schedules, or alternating workweeks

Explore hobbies, volunteer opportunities or creative projects that you've been putting off

See how you feel during the test run. Some people find they miss the structure of work, while others may come to realize they've been emotionally checked out for years. Either way, it can help with a smoother transition and give you clarity about how ready you really are for this next step.

Emotional readiness doesn't come with a spreadsheet, but it's just as real as your account balance. If the signs above sound familiar, it might be time to sit down with the numbers — including a look at what your savings gap actually looks like — and figure out what a realistic exit actually takes.

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This article originally appeared on Moneywise.com under the title: These warning signs scream it's time for you to retire — and falling for the 'one-more-year' trap can cost you

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