How to Thrive at Work as An Introvert

Maybe you’ve heard it before—if you don’t like going to parties, being in big crowds, or taking part in team projects at work, you must be an introvert. If that sounds like you, you’re definitely not alone. In fact, a 2023 survey found that a large number—almost 40%—of adults in the United States say they’re introverts.

While some people may try to portray it as a negative, there’s absolutely nothing wrong with preferring calm and quiet to the hustle and bustle of a crowd. The traits commonly associated with introversion may seem less conducive to certain elements of workplace success—such as management and leadership. The reality is that you are no less likely to excel in the workplace as an introvert than your more extroverted peers—as long as you maximize your strengths.

Defining Introverts

Introverts are more than just people who spend time alone; they are people who often internally process the world around them, including activities, relationships, and their work.

“Being an introvert often means feeling more energized by solitude than by social interaction. Introverts tend to focus inward, enjoying reflection and thought over external stimulation. If you find yourself recharging after quiet time, feeling overwhelmed in large social settings, or being more comfortable in one-on-one conversations than group dynamics, you might be an introvert,” says Brian S. Smith, PhD, Organizational Psychologist, Managing Partner; IA Business Advisors.

When you understand that being an introvert is a part of your unique makeup, you can use those skills to your advantage. Below we offer some insight into how you can use your traits as an introvert to maximize your impact and thrive in your career.

Understanding Introversion in the Workplace

Because introverts tend to steer away from crowds, open-concept layouts—where everyone is essentially in one big space—can feel overwhelming. The stimulation of the different voices and conversations, talking at once, can make it difficult for someone who craves quietness to focus. Similarly, people who stop by your cubicle or desk to chat, interrupting your work, can be a challenge if you’re an introvert.

“A positive example is seeing an introverted colleague flourish when given autonomy over a project. They brought incredible depth and creativity to their work. On the flip side, I’ve witnessed introverts struggle in open office setups, where constant noise and interruptions hindered their ability to think clearly. In both cases, understanding and accommodating their needs made all the difference,” says Shari B. Kaplan, LCSW, Integrative Mental Health Clinician at Cannectd Wellness.

If you lean toward introversion, these group dynamics can not only be disruptive and stressful, but also tiring—especially if you work in an office 5 days a week. With many businesses increasing their in-office presence from the peaks of remote and hybrid work, more and more introverts will have to grapple with these complications.

Strategies for Thriving at Work

You know what type of workplace atmosphere helps you perform at your best. But where do you go from there? How do you put that knowledge, and the understanding of your own needs, to work for you?

“Knowing that people with introverted tendencies can experience energy-drain in fast-paced, super social situations, if it’s unavoidable, I think the best thing a person can do is prepare,” states Shawna Gann, PhD, CEO & Principal Coach and Consultant at True Culture Coaching & Consulting. “Make sure you know your boundaries and when you are approaching them so you can have a getaway plan to recharge,” she says.

“Practice polite ways to interrupt and bring the focus back to what you have to say so that if you are passed over or overlooked, you have the confidence to bring things back and you can share your thoughts without immediate energy drain,” Dr. Gann adds.

Other helpful strategies include:

• Focus on your strengths. “Lean into your ability to listen, analyze, and strategize,” says Dr. Smith.
• Avoid over-isolating yourself. Plan for times of talking with others. Take steps to cultivate quality relationships one-on-one.
• Be yourself. “The biggest thing I can tell an introvert is don’t be someone who you are not. There is a difference between practicing learning the skill of speaking up and forcing yourself to be someone who you are not. The latter is setting yourself up for lots of frustration, stress, and poorer mental health,” advises Clifton Berwise, PhD, Clinical Psychologist & Clinical Strategy Manager, Content, Modern Health.

Optimizing Your Work Environment

The best way to create a work environment where you will excel is to give yourself the tools you need to succeed. For introverts, quiet spaces without continual interruptions are an ideal start. That means you may need to close the door to your office when you’re working.

If you just have a cubicle or work in an open-office concept, you may need to post “office hours” to help others recognize times you prefer not to be disturbed. You can also wear noise-cancelling headphones to help you focus. If the option exists, perhaps you can even try a remote or hybrid-work scenario.

Another tip can be to use technology to your advantage. Send emails to team members to communicate or consider using a collaborative platform like Microsoft Teams to help avoid too much in-person stimulation.

Managing Work Schedules and Meetings

Along those lines, preparing in advance for meetings can help introverts feel more in control and confident. Get an agenda ahead of time and have your questions ready. After the meeting, follow up with an email to assure everyone is on the same page, and avoid unnecessary discussions.

When it comes to scheduling meetings and other tasks, the key is to not overcommit. “Avoid overloading your schedule [and] give yourself time to recharge between engagements,” Dr. Smith advises.

Building Relationships and Networking

Networking is a necessary part of workplace interactions and growing in your career. The key, as an introvert, is setting your own terms and parameters so it doesn’t feel overwhelming for you.

Try seeking out people one-on-one to build relationships, in a way that feels less daunting for you. When you follow up with emails after meetings, send individual messages that help foster a connection.

Inevitably, there’s a company party or outing that you may want to attend or feel like it’s a good career move to go. Give yourself a set amount of time to be there, to help manage your control of the situation.

Communicating With Management

While speaking up may not be the area where you’re most comfortable, you can still successfully and assertively communicate your concerns to management as an introvert. Start by preparing what you want to say. Not having to wing it can increase your confidence level. If possible, communicate in writing before a meeting, to avoid having to overexplain yourself. Approaching any meeting in a professional manner and being prepared will increase its effectiveness and help you feel more in control.

Leveraging Introvert Strengths

Being introspective, many introverts are good at analyzing information and solving problems. Find workplaces where those strengths are not only put to use but are celebrated. Also lean into your strengths of empathy, listening, and being able to deeply focus on tasks at hand.

While speaking up and being “the life of the party” may not be a place of comfort for an introvert, their many talents, gifts, and abilities make them an invaluable part of any team.

“Introverts have amazingly positive influence in any workplace, offering unique perspectives and strengths that balance extroverted energies. By understanding their needs and leveraging their talents, introverts can succeed professionally while staying true to their nature,” Dr. Smith concludes.