I still remember the day I realized I was getting in my own way at work.

I was juggling multiple projects, feeling stressed and underappreciated, and I couldn’t figure out why.

Then it hit me:

I had a series of unhelpful habits that were undermining my progress.

Instead of focusing on growth, I was stuck in a loop of small actions that ate away at my potential.

I’d seen other women do the same—constantly saying yes to requests that didn’t serve them, apologizing for every tiny misstep, or doubting themselves so much that they’d never speak up.

It’s amazing how these behaviors can sneak into our daily routines and become second nature.

The good news?

Recognizing them is half the battle, and with some intentional effort, you can break free.

Below, I’m sharing eight everyday habits that I believe hold women back professionally—and how letting go of them can open doors to greater success, respect, and confidence in any career path.

1. Apologizing when it’s unnecessary

I used to apologize for everything—delays in emails, interrupting colleagues (even if the interruption was valid), or needing clarification on a task.

One day, a mentor said to me, “You realize you’re apologizing for things that aren’t your fault, right?”

That moment was eye-opening.

Saying “sorry” too often can diminish your authority and signal that you don’t have confidence in your own actions.

Of course, genuine mistakes call for sincere apologies, but sprinkling “sorry” into every other sentence may create the impression that you’re unsure or timid.

I’ve learned to swap out “sorry” for phrases like “thank you for understanding” or “thanks for bearing with me” when a delay happens.

This small shift instantly makes me feel more empowered and professional.

If this habit sounds familiar, start by paying attention to each time you’re about to apologize. Pause, ask yourself whether it’s truly necessary, and if it’s not, choose more constructive words.

2. Overcommitting your schedule

When I was transitioning from my athletic career to my first office job, I felt the need to prove myself.

I said yes to everything—team lunches, after-hours projects, new committees—even though my plate was already full.

The more I took on, the more overwhelmed I became.

Ironically, I ended up delivering subpar work because I was too stretched.

In my experience, overcommitting can be a stumbling block to real progress.

It leaves no room for creativity or quality control. If you’re nodding along to this, remember that saying “no” isn’t rude; it’s responsible.

By setting boundaries, you protect the energy you need to excel in your core responsibilities.

According to productivity expert James Clear, our environment and habits determine where our attention goes.

If your day is crammed with tasks that don’t align with your priorities, you’ll have little bandwidth left for high-impact projects.

Practice identifying your top goals and only agreeing to additional tasks if they truly support those objectives.

3. Talking yourself out of negotiations

Negotiation can feel uncomfortable, especially if you’re someone who thrives on harmony.

Early in my career, I assumed that if I worked hard enough, the recognition would come naturally—and that included compensation or promotions.

But that’s rarely how it goes. Many of the women I’ve coached or worked with have missed salary boosts or exciting opportunities simply because they didn’t want to “rock the boat.”

Negotiation isn’t about demanding more than you deserve; it’s about ensuring your contributions are valued.

If you don’t ask, the answer is automatically no.

Start small. If the idea of asking for a raise or flexible hours feels daunting, begin by negotiating everyday things—a project deadline or who takes on a specific task.

Each time you successfully negotiate, you build your confidence. Over time, tackling bigger issues like salary or role changes becomes more approachable.

4. Using language that diminishes your expertise

Phrases like “I’m just thinking out loud here” or “I could be wrong, but…” might seem harmless.

I used to preface my ideas this way all the time, especially in meetings where I felt out of my depth.

What I didn’t realize was how these qualifiers made me sound unsure, even when I believed in my idea.

If you frequently soften your language—adding “just,” “maybe,” or “kind of”—those words can subtly diminish the power of what you’re saying.

You might notice your colleagues overlook your suggestions or question your expertise more often than you’d like.

Instead, try stating your opinions confidently: “Here’s my idea” or “I recommend we approach it this way.”

Small changes in phrasing can have a big impact on how others perceive your competence.

I’m not advocating for arrogance; there’s beauty in humility.

However, there’s a difference between humility and undermining your own worth through disempowering language.

5. Shrinking yourself in meetings

I can still picture the first corporate meeting I attended. I sat in the corner, scribbling notes, barely looking up.

I was so worried about sounding silly that I didn’t ask a single question or share any thoughts.

Afterward, someone else voiced an idea I’d been holding back—and received loads of praise.

When women make themselves smaller—physically or verbally—they risk going unnoticed.

If you never speak up, it’s easy for colleagues and superiors to assume you have nothing valuable to offer.

Over time, this habit can translate to missed opportunities, from promotions to leadership roles.

Take small steps to shift this dynamic.

Position yourself at the table rather than along the wall.

Contribute one question or comment per meeting.

Over time, you’ll notice others look to you for insights.

As Dr. Andrew Huberman often discusses on his podcast, incremental changes in behavior can rewire the way we perceive ourselves, ultimately affecting how others see us too.

6. Relying on people-pleasing to gain approval

I used to think that being agreeable was the key to success.

If I could just please everyone—bosses, colleagues, and clients—then everything would be smooth sailing.

Instead, I discovered that being a constant people-pleaser drained my energy and sometimes even eroded others’ respect for me.

There’s a big difference between collaboration and constantly bending to other people’s preferences.

People-pleasing makes it difficult to stand your ground on important issues, and it can also lead to resentment.

If you consistently ignore your boundaries, it’s easy to feel taken advantage of or burnt out.

Breaking free from this pattern starts with checking in on your true motivations.

When someone asks you for a favor, ask yourself whether saying yes aligns with your values and bandwidth.

If not, practice politely declining.

Cultivating respect and success in your career often hinges on authenticity—staying true to who you are and what you want, rather than molding yourself to fit someone else’s expectations.

7. Brushing off compliments and praise

“How did you manage that presentation?” someone would ask.

My typical reply? “Oh, it was nothing,” or “I got lucky!” Saying that felt humble, but it also discounted all my preparation and hard work.

When you dismiss compliments, you send a message—to both yourself and others—that you’re not fully owning your achievements.

Accepting praise is not bragging.

It’s acknowledging effort and skill.

This mindset shift can be challenging if you’re used to being overly modest, but it’s essential for building confidence.

Try a simple “Thank you, I worked really hard on it” next time you receive positive feedback.

Over time, this helps rewire your inner dialogue, reinforcing that your accomplishments are valid.

Remember, genuine confidence can inspire others and open doors. You don’t have to shout your successes from the rooftops, but do give yourself credit where it’s due.

8. Talking yourself down with negative self-talk

If you tell yourself, “I’m terrible at public speaking,” or “I’ll never land that promotion,” your brain will treat these statements like truths.

Negative self-talk becomes a self-fulfilling prophecy.

I’m not immune to it—especially on days when I feel overwhelmed.

But I’ve learned to catch those thoughts and question them.

Brené Brown emphasizes the power of vulnerability in building confidence and resilience.

Part of that involves recognizing when you’re mentally tearing yourself down. Instead of letting that script run on autopilot, pause and reframe it.

For instance, if you think, “I’m terrible at presentations,” shift it to, “I’m still learning to refine my presentation skills, and I’m getting better every time.”

That small change can boost your self-esteem and impact how you carry yourself at work.

This isn’t about forced positivity; it’s about recognizing the influence our internal dialogue has on our outward actions. When you believe in your ability to grow and adapt, you’re far more likely to take risks that lead to career advancement.

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