16 Limiting Beliefs You Might Encounter at Work and Life

Science of People Team October 31, 2024 20 min read

In This Article

Have you ever caught yourself thinking, "I'm just not cut out for this job" or "I'll never be as successful as my colleagues"? If so, you’re not alone. These...

Have you ever caught yourself thinking, “I’m just not cut out for this job” or “I’ll never be as successful as my colleagues”?

If so, you’re not alone. These insidious thoughts are called limiting beliefs and can have devastating effects on your ability to thrive at work, in your relationships, and in just about every corner of your existence.

But fear not!

In this article, we’ll explore what limiting beliefs really are, where they come from, and most importantly, how to kick them to the curb. So grab your mental superhero cape, and let’s get ready to conquer those self-doubts!

Disclaimer: Before we dive in, we want to quickly note that the content on our site shouldn’t be considered medical advice. If you feel like your struggle with limiting beliefs may be related to your mental health, we recommend consulting a doctor or licensed therapist. For a good resource for therapists, you can check out Mental Health America’s article here (source).

What are Limiting Beliefs?

Limiting beliefs are those nagging, often subconscious thoughts that hold us back from reaching our full potential. They’re like invisible chains that keep us tethered to our comfort zones, preventing us from taking risks or pursuing our dreams.

Think of them as the little voice in your head that says, “You can’t do that!” or “You’re not good enough.” These beliefs can stem from past experiences, societal expectations, or even well-meaning (but misguided) advice from others.

Here are some examples of limiting beliefs (more on how to conquer them below):

I’m not good enough: Believing that you lack the necessary skills, intelligence, or qualities to succeed.
I don’t deserve success: Feeling unworthy of achieving success or happiness.
I can’t change: Thinking that personal growth or change is impossible, often due to past failures.
I don’t have time: Believing that there is never enough time to pursue goals or make changes.
I’m too old/young: Assuming that age is a barrier to achieving certain goals or making changes.
It’s too late: Feeling that opportunities have passed and it’s too late to pursue dreams or goals.
I must be perfect: Believing that anything less than perfection is unacceptable, which can lead to procrastination or avoidance.
I can’t trust others: Assuming that people will always let you down or betray you, which can hinder relationships.
I always fail: Expecting failure based on past experiences, which can lead to a self-fulfilling prophecy.

We will teach you how to conquer each of these below.

Here’s the kicker: limiting beliefs are just that—beliefs. They’re not facts, even though our brains often treat them as such. The good news? Once we recognize them for what they are, we can start to challenge and change them.

The Science Behind Limiting Beliefs

Our brains are wired to create shortcuts and patterns based on our experiences. This is generally a good thing—it helps us navigate the world more efficiently. But sometimes, these shortcuts can lead us astray.

Neuroscientists have found that our beliefs, including limiting ones, are stored in neural pathways (source) in our brains. The more we reinforce these beliefs, the stronger these pathways become. It’s like a well-worn path in a forest—the more it’s used, the more defined it becomes.

Importantly, though, neural pathways are also malleable. Neuroscientists call that brain plasticity (its ability to change and form new connections), and research has found that this plasticity applies to beliefs as well. This means that with conscious effort and practice, we can actually rewire our brains to overcome limiting beliefs!

What is Negativity Bias?

Negativity bias is our brain’s tendency to give more weight to negative experiences or information than positive ones. It’s an evolutionary trait that helped our ancestors survive by being alert to threats. However, in our modern world, it can lead to an overemphasis on negative aspects of our lives, fueling limiting beliefs.

How negativity bias triggers limiting beliefs:

It makes us more likely to remember and dwell on negative experiences.
It can cause us to interpret neutral situations negatively.
It may lead us to anticipate negative outcomes, reinforcing beliefs like “I always fail” or “I can’t trust others.”

How to overcome negativity bias:

Practice mindfulness to become aware of your thought patterns.
Actively seek out and acknowledge positive experiences, no matter how small.
Keep a gratitude journal to train your brain to focus on the good in your life.
Use positive affirmations like “I am safe,” “Life is good,” and “I thrive, not just survive.”

Reframing exercise: When you catch yourself in a negative thought pattern, try this reframing technique:

Identify the negative thought (e.g., “I’m not good enough for this job”).
Challenge it with evidence (e.g., “I was hired for a reason and have successfully completed projects”).
Reframe it positively (e.g., “I am capable and continuously growing in my role”).
Reinforce with an affirmation (e.g., “I am safe, life is good, and I thrive in my career”).

Looking to be more productive at work? Check out our resource:

What Causes Limiting Beliefs?

So where do limiting beliefs come from? Understanding the root causes can help us identify and challenge our own limiting beliefs more effectively. Here are a few causes of limiting beliefs:

Childhood Experiences: Many limiting beliefs take root in our early years. Perhaps you were told you weren’t good at math or that you were too shy. These early messages can stick with us well into adulthood.
Past Failures: We’ve all experienced setbacks. But sometimes, instead of seeing these as learning opportunities, we internalize them as proof of our inadequacies.
Social Conditioning: Society often sends us messages about what we should or shouldn’t be capable of based on our gender, age, race, or background. These can become deeply ingrained limiting beliefs.
Comparison to Others: It’s easy to fall into the trap of comparing our behind-the-scenes to everyone else’s highlight reel, especially in the age of social media. This can lead to beliefs that we’re not good enough or successful enough.
Fear of the Unknown: Our brains are wired to keep us safe, which sometimes means sticking to the familiar. This can manifest as limiting beliefs that prevent us from trying new things.
Negative Self-Talk: If we constantly criticize ourselves, these negative messages can solidify into limiting beliefs over time.
Traumatic Experiences: Difficult or traumatic events can lead to beliefs that limit us as a form of self-protection.
Cultural or Family Beliefs: Sometimes, limiting beliefs are passed down through generations or are deeply rooted in cultural norms.
Misinterpretation of Events: We often create stories around events in our lives. If we consistently interpret things negatively, it can lead to limiting beliefs.
Lack of Confidence: Low self-esteem can be both a cause and a result of limiting beliefs, creating a vicious cycle.

By understanding that many of our limiting beliefs developed in response to our environments—and aren’t part of our innate selves—it’s easier for us to not only approach those beliefs with compassion, but with the confidence that we can address them.

Now, let’s explore some of the most common limiting beliefs you might encounter in your work and personal life:

16 Limiting Beliefs and How to Overcome Them

”I’m not smart enough”

Example thought: “Everyone here is so much smarter than me. I don’t belong in this company.”

This belief often stems from comparing ourselves to others or feeling overwhelmed by new challenges. It’s important to recognize that intelligence comes in many forms, and you were hired for a reason!

How to overcome it:

Recognize that intelligence is not fixed. Research by psychologist Carol Dweck shows that adopting a growth mindset can significantly improve learning and achievement.
Focus on your unique strengths and the value you bring to your role. For example, maybe you don’t have the coding skills that someone else in your team does, but you might be better at writing and communicating information!
Embrace learning opportunities and see challenges as chances to grow your skills.

”I don’t have enough experience”

Example thought: “I can’t apply for that promotion. I’ve only been here for two years.”

Experience is valuable, yes, but so is fresh perspective and enthusiasm. Focus on what you can bring to the table rather than what you lack. Every successful person started with little to no experience, too.

How to overcome it:

Reframe your “lack” of experience as an opportunity to bring fresh ideas.
Highlight your transferable skills from other areas of your life.
Seek out mentors who can guide you and provide insights.

”I’m too old/young to make a career change”

Example thought: “It’s too late for me to switch careers. I should have done it in my early 20s.”

Haruki Murakami owned a jazz bar in Tokyo when, at 29 years of age, he randomly decided (while watching a baseball game!) that he wanted to write a novel. Today, he’s one of the best-selling literary authors in the world and has been described by _The Guardian_https://www.theguardian.com/books/2000/may/27/fiction.harukimurakami as “among the world’s greatest living novelists”.

Age is truly just a number when it comes to pursuing your passions. Go find your calling!

How to overcome it:

Research successful people who made career changes at various ages.
Focus on the unique perspective your age and experience bring.
Break down your career change into smaller, manageable steps.

”I’m not creative enough”

Example thought: “I could never come up with innovative ideas like my coworkers do.”

Creativity is actually a skill that can be developed. Start small by brainstorming ideas without judgment and practice thinking outside the box.

How to overcome it:

Practice creative exercises daily, like free writing or mind mapping.
Collaborate with others to spark new ideas.
Remember that creativity often comes from connecting existing ideas in new ways.

”I can’t change”

Example thought: “I’ve always been this way. It’s impossible for me to be any different.”

This belief often stems from past attempts at change that didn’t work out or a fear of the unknown. Remember, personal growth is a journey, not a destination. Every small step counts!

How to overcome it:

Start with small, achievable changes to build confidence.
Celebrate small victories along the way.
Seek out stories of people who have successfully changed their lives for inspiration.

”I must be perfect”

Example thought: “If I can’t do this flawlessly, there’s no point in even trying.”

Perfectionism can be paralyzing, leading to procrastination or avoiding challenges altogether. Remember, progress is more important than perfection!

How to overcome it:

Set realistic goals and embrace the learning process.
Practice self-compassion when things don’t go as planned.
Reframe mistakes as valuable learning opportunities.

”I can’t trust others”

Example thought: “Everyone will eventually let me down, so it’s better not to rely on anyone.”

This belief often comes from past hurts or betrayals, but it can severely limit your personal and professional relationships. Building trust is a crucial part of success in many areas of life.

How to overcome it:

Start with small acts of trust in low-risk situations.
Communicate your boundaries clearly to others.
Seek professional help if past traumas are affecting your ability to trust.

”I always fail”

Example thought: “Why bother trying? I know I’ll just mess it up like I always do.”

This belief can become a self-fulfilling prophecy, as the expectation of failure often leads to reduced effort or giving up too soon. Remember, every successful person has faced failures along the way!

How to overcome it:

Reframe failures as learning experiences and stepping stones to success.
Keep a “failure resume” that highlights what you’ve learned from each setback.
Surround yourself with supportive people who encourage your efforts.

”I don’t deserve success”

Example thought: “If I get this promotion, it’ll just be because of luck, not my abilities.”

This belief, often linked to imposter syndrome, can hold you back from acknowledging your achievements. Recognize your hard work and talent—and don’t be afraid to talk about it, too!

How to overcome it:

Keep a “success journal” to document your achievements and positive feedback.
Challenge your inner critic by asking for evidence of your “unworthiness.”
Practice self-compassion and celebrate your wins, no matter how small.

”I’m not a natural leader”

Example thought: “I can’t lead this project. I’m not charismatic enough to inspire others.”

Contrary to popular belief, not all strong leaders are the boisterous, audacious type. Leadership comes in many styles, including quiet, thoughtful, and analytical. Focus on developing your unique strengths rather than trying to fit a specific mold.

How to overcome it:

Study different leadership styles and find one that aligns with your personality.
Take on small leadership roles to build confidence.
Seek feedback and continuously work on improving your skills.

”I’ll never be as successful as [insert name]”

Example thought: “Why even try? I’ll never be as successful as my college roommate who’s now a CEO.”

“Comparison is the thief of joy,” as the saying goes. Focus on your own growth and define success on your own terms. Everybody has their own path in life.

How to overcome it:

Define what success means to you personally.
Focus on your own progress rather than comparing yourself to others.
Remember that social media and outward appearances often don’t show the full picture.

”I’m not good with numbers/technology/public speaking”

Example thought: “I can’t take on that role. It involves too much data analysis, and I’m terrible with numbers.”

Sure, we all have our natural competencies, but pigeon-holing yourself into a box based on preconceived notions about yourself is a surefire way to stimmy your potential. Remember how we talked about the benefits of a growth mindset for learning and achievement? Apply that here! Skills can be learned and improved. Identify areas you want to develop and seek out resources to help you grow.

How to overcome it:

Break down the skill into smaller, manageable parts to learn.
Find a mentor or take a course to improve in your area of concern.
Practice regularly and celebrate small improvements.

”I don’t have enough time”

Example thought: “I’d love to start that side project, but I just don’t have the time.”

Time management is also a skill; if you can improve your public speaking or data analysis skills, you can make more time for yourself. Prioritize what’s important to you and look for ways to optimize your schedule.

How to overcome it:

Audit your time use for a week to identify where you can make changes.
Use time management techniques like the Pomodoro method.
Learn to say no to non-essential commitments.

”I’m not outgoing enough to network”

Example thought: “I hate small talk. I’ll never be able to build a professional network.”

Too often, we get caught up in a “business guru” mindset when it comes to the importance of networking, making it seem more intimidating than it actually has to be. Networking doesn’t have to mean working a room; focus on building genuine connections one-on-one or in smaller groups.

How to overcome it:

Prepare conversation starters before events to feel more confident.
Focus on listening and asking questions rather than feeling pressure to talk.
If you have social anxiety, consider seeking therapy.

”I can’t handle criticism”

Example thought: “If my boss gives me negative feedback, I’ll be devastated. It’s better not to put myself out there.”

Reframe criticism as an opportunity for growth. If you’re someone who’s a little more sensitive to criticism than others, remember that feedback is about your work, not your worth as a person.

How to overcome it:

Practice receiving feedback in low-stakes situations.
Focus on the specific action points in criticism, not personal feelings.
Use the “feedback sandwich” method when giving yourself critique: positive, improvement area, positive.

”It’s too risky to change”

Example thought: “I’m unhappy in my job, but at least it’s stable. Starting something new is too risky.”

While stability is comfortable, it can also lead to stagnation. Calculated risks can lead to growth and new opportunities.

How to overcome it:

Research and plan thoroughly to mitigate risks.
Start with small changes to build confidence.
Reframe risk as an opportunity for growth and learning.

How Do Limiting Beliefs Affect Professional and Personal Growth?

Imagine your mind as a lush garden. Limiting beliefs are like stubborn weeds that take root and spread, choking out the beautiful flowers of possibility. Just as weeds can stunt the growth of a thriving garden, limiting beliefs can hinder your personal development and career trajectory. Specifically, they can:

Stifle Personal Growth: When we believe we’re incapable of learning new skills or adapting to change, we limit our potential for growth and development.
Decrease Self-Confidence: Constant self-doubt can erode confidence, making it harder to take on challenges or pursue opportunities.
Hinder Career Advancement: Beliefs like “I’m not leadership material” can prevent individuals from seeking promotions or taking on more responsibility.
Affect Mental Well-being: Persistent negative self-talk associated with limiting beliefs can contribute to stress, anxiety, and even depression.
Reduce Job Satisfaction: When we believe we’re not good enough or don’t belong, it can significantly impact our enjoyment and engagement at work.

Research (source) has found that employees with high levels of self-doubt (a common limiting belief) were 21% less likely to receive positive performance evaluations from their managers.

How to Overcome Limiting Beliefs

Now that we’ve identified these sneaky beliefs, let’s talk about how to kick them to the curb. We outlined some specific tips for each belief earlier on, but here are some more general guidelines for any kind of limiting belief:

Awareness is key: Start by simply noticing when these thoughts pop up. Keeping a “belief journal” can be helpful. Write down the limiting belief, when it occurs, and how it makes you feel.
Challenge the belief: Ask yourself, “Is this really true? What evidence do I have for and against this belief?” Often, we’ll find that our limiting beliefs don’t hold up under scrutiny.
Reframe negative thoughts: Turn “I can’t do this” into “I can learn to do this.” This simple shift in language can have a powerful effect on your mindset.
Seek out role models: Find people who have overcome similar limiting beliefs and learn from their experiences. Their stories can inspire and guide you.
Take small steps: Break big goals into smaller, manageable tasks to build confidence. Each small success will help chip away at your limiting belief.
Celebrate your successes: Acknowledge your achievements, no matter how small. This reinforces positive beliefs about your capabilities.
Practice self-compassion: Be kind to yourself. Would you talk to a friend the way you talk to yourself? Treat yourself with the same kindness and understanding you’d offer a loved one.
Use positive affirmations: While they might feel cheesy at first, positive affirmations can help rewire your brain. Choose affirmations that directly counter your limiting beliefs.
Visualize success: Spend time each day visualizing yourself succeeding and overcoming challenges. This mental rehearsal can boost confidence and motivation.
Seek feedback: Sometimes, our limiting beliefs are completely at odds with how others see us. Ask trusted friends, colleagues, or mentors for honest feedback about your strengths and areas for growth.
Practice mindfulness: Mindfulness meditation can help you observe your thoughts without judgment, making it easier to recognize and challenge limiting beliefs.

As we mentioned earlier, limiting beliefs are often rooted in our childhood experiences. As a result, overcoming them can be a lengthy process. With that in mind, be patient with yourself and keep pushing forward!

Frequently Asked Questions (FAQs) About Limiting Beliefs

What are limiting beliefs?

Limiting beliefs are subconscious thoughts that hold us back from reaching our potential. They’re false ideas we accept as truth, often manifesting as self-doubt or negative self-talk. While these beliefs feel real, they’re not facts. Recognizing them is the first step to challenging and changing them.

What causes limiting beliefs?

Limiting beliefs often stem from childhood experiences, past failures, social conditioning, comparison to others, fear of the unknown, negative self-talk, traumatic events, cultural norms, misinterpretation of experiences, and lack of confidence. They develop as responses to our environment and experiences, not as inherent traits.

What’s the difference between a limiting belief and realistic self-assessment?

A limiting belief often lacks concrete evidence and is based on fear or past experiences. A realistic self-assessment is based on current facts and leaves room for growth and improvement. For example, “I’m not good at public speaking” is a limiting belief if you’ve never really tried it. A realistic assessment might be, “Public speaking is challenging for me, but I can improve with practice.”

Can limiting beliefs be helpful in any way?

While they’re generally unhelpful, some limiting beliefs may have originally developed as a form of self-protection. For instance, a belief that “It’s dangerous to trust others” might have protected you in the past. The key is to recognize when these beliefs are no longer serving you and are holding you back instead.

How long does it take to overcome a limiting belief?

It varies for each person and belief. Some may shift quickly with awareness, while others may take consistent effort over time to change. Be patient with yourself—changing long-held beliefs is a process, not an overnight transformation.

Can therapy help with limiting beliefs?

Absolutely! Cognitive-behavioral therapy (CBT) in particular can be very effective in identifying and changing limiting beliefs. A therapist can provide tools and strategies to challenge and reframe negative thought patterns.

How can I help my team members overcome their limiting beliefs?

Lead by example, create a safe space for open discussion, provide opportunities for growth, and offer specific, constructive feedback. Encourage a growth mindset within your team and celebrate both efforts and achievements.

Are limiting beliefs the same as negative self-talk?

While related, they’re not exactly the same. Negative self-talk is the inner dialogue of self-criticism, while limiting beliefs are deeper, often subconscious convictions about ourselves and the world. However, persistent negative self-talk can reinforce and create limiting beliefs over time.

Embrace Your Potential: The Sky’s the Limit!

Limiting beliefs are stubborn, but not invincible. By recognizing these thoughts for what they are—just beliefs, not facts—we can break free from their constraints.

Here are some key takeaways:

Limiting beliefs often develop through experience, and can thus be unlearned.
Awareness is the first step to overcoming them.
Challenging negative thoughts leads to personal growth.
Small, consistent actions create big changes.
Supportive environments accelerate progress.

As you work on overcoming limiting beliefs, you’ll notice your confidence growing. These two aspects of personal development are closely linked—as self-doubts diminish, self-assurance flourishes. Ready to boost your confidence even further? Check out our guide to slowly do that: 50+ Best Ways You Can Step Out of Your Comfort Zone