The Detonator exercise is a simple coaching tool I developed back in 2011 to help people develop both a sense of urgency and a plan to break out of crappy jobs and unhappy relationships. The video offers you a basic rundown. You can also download a set of PDF instructions to walk you through the exercise here:
Obviously, the choice to end a relationship or quit a job is serious. I can’t advise you on what to do, especially without having the whole story. This tool is there to give you a method to begin making that choice.