Podcast #50
11 Subtle Habits You Pick Up in Toxic Workplaces (That Slowly Burn You Out)
Survival Habits You Pick Up in Toxic Jobs
If you’ve ever checked Slack while in the bathroom, reread a message five times before sending it, or panicked when your boss sends a “can we chat?” message — you’re not alone. And no, it’s not just “stress” or “being responsible.”
These are survival habits. And they’re quietly killing your confidence, creativity, and career joy.
I broke down 11 of these sneaky habits in this week’s episode of the Corporate Warriors Podcast, and I want to give you a preview of the ones that hit hardest.
1. You feel guilty for turning off notifications.
If your phone is glued to your hand, even while peeing, because you’re afraid to miss a message from your manager, it’s time for a reset.
Reminder: You’re not a machine. You’re not ChatGPT. You’re human. And humans need rest to perform.
Try this: Turn off work notifications at least 30 minutes before bed. Your inbox will survive. So will your career.
2. You spiral when your boss says “Can we chat?”
The tiny message sends your nervous system into full meltdown.
Grounding phrase: “I don’t have enough data to panic right now.”
Then breathe. (In for 4. Hold 7. Out for 8.) It works. You’ll start to feel human again.
3. You always keep a ‘fake busy’ doc open.
Just in case someone walks behind you. Because looking productive feels safer than actually being productive.
Real shift? Start documenting your actual impact, every project, every contribution. You’ll feel grounded and ready if anyone questions your value.
4. You mute yourself in meetings.
Even when you have something valuable to say. Why? Because somewhere along the way, you learned that speaking up = getting burned.
Let’s flip that. Pick one meeting this week. Say one thing. Doesn’t have to be groundbreaking. Just retrain your system to feel safe being visible.
5. You over-apologize in emails.
“Sorry to bother.” “Hope this isn’t a dumb question.” “Just wondering…”
These phrases aren’t harmless. They chip away at your confidence. Start small, delete one “sorry” per day next week. Notice how you feel.
6. You work through illness to prove loyalty.
If you’re working while you have a fever, who is that really helping?
Newsflash: You at 70% for 3 weeks is worse than you taking 2 days off and coming back sharp. Health is a strategy, not a weakness.
7. You reread every message five times.
You’re not proofreading. You’re trying to prevent being misunderstood, disappointing someone, or triggering an invisible landmine.
Try this: Write the message. Walk away. Come back in 5 minutes. Read once. Hit send.
That’s it.
8. You don’t ask questions.
Because asking feels like admitting weakness. You end up decoding vague instructions and wasting energy when you could just ask.
Next time: “So I understood this and that. Just to confirm, is that right?” Clear. Professional. Confident.
9. Every new calendar invite makes you panic.
That’s not normal. It’s a sign your nervous system is stuck in survival mode.
Repeat after me: My job is not my survival. My brain thinks it is, but it’s not. Start regulating that fear, your body will thank you.
10. You don’t log off until your boss does.
If you wait for your boss to leave before you do, you’re not showing commitment. You’re showing fear.
Pick a log-off time. Stick to it. Bonus: Have something personal planned after work so you have to leave.
11. You tell yourself burnout is just ‘the new normal’.
It’s not. Feeling numb and drained every day isn’t part of the job.
Start a journal. Track your energy. If it keeps trending down, that’s data. And you’re the CEO of your own career, don’t gaslight yourself into staying stuck.
One Last Thing…
These habits aren’t your fault. They’re your nervous system trying to protect you. But they’re not sustainable, and they don’t belong in your next job either.
Your energy, health, and peace of mind are your most valuable assets. It’s time to start protecting them.
🎧 Want the full breakdown with personal stories, tips, and how to reset each habit?
👉 Watch the full episode on the Corporate Warriors Podcast.
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