Empowerment Coach and founder of Own Your Life, Julie Vander Meulen pioneers in researching and applying personal development strategies to help ambitious women overcome the good girl syndrome and become the powerful individuals they were always meant to be.
In the world of leadership, where decisiveness and assertiveness are often key, many ambitious women find themselves hindered by an invisible barrier: Good Girl Syndrome. This pattern, deeply rooted in societal expectations, can subtly erode a woman’s leadership potential, trapping her in a cycle of self-doubt, overcommitment, and people-pleasing. But breaking free from these ingrained behaviors isn't just about personal growth—it's a necessary evolution for any woman who aspires to lead with authenticity and impact.
What is good girl syndrome, and how It manifests in leadership
Good Girl Syndrome is a term that encapsulates a set of behaviors and beliefs that compel women to conform to societal norms of "goodness." From a young age, women are often taught to be accommodating, nurturing, and flawless, which can translate into a leadership style that is overly concerned with pleasing others and avoiding conflict. In leadership roles, this manifests as overcommitment, difficulty in asserting boundaries, reluctance to take bold decisions, and an overemphasis on consensus. Women caught in this cycle often find themselves stuck in roles that do not align with their true desires, leading to burnout and a feeling of being trapped.
For example, you might find yourself saying "yes" to additional responsibilities at work, even when your plate is already overflowing. Or perhaps you hesitate to share your bold ideas in meetings, worrying that they might disrupt the harmony of the team or be seen as too aggressive. These behaviors, though often subtle, can have a profound impact on your effectiveness as a leader.
The impact on women’s leadership
The consequences of Good Girl Syndrome extend far beyond the individual, affecting the teams and organizations these women lead. Leaders who are plagued by these patterns may struggle with decision-making, avoid necessary conflict, and inadvertently create environments where mediocrity is tolerated to avoid rocking the boat. This can lead to a lack of innovation, as the leader's true vision and potential remain hidden behind a facade of agreeableness.
Moreover, the personal toll of Good Girl Syndrome can be immense. Constantly striving to meet the impossible standards of being "good" can lead to chronic stress, anxiety, and even depression. Over time, this can erode a woman's confidence in her own abilities, making it even harder to break free from the cycle.
Recognizing the patterns of good girl syndrome in myself and others
During my years in academia, while pursuing a PhD in Political Science, I found myself surrounded by brilliant, accomplished women—women who were scientists, researchers, and thought leaders. Yet, even in this environment of intellectual rigor, I noticed that men often took up more space, both physically and intellectually. Women, despite their vast knowledge and achievements, frequently downplayed their contributions, deferred to their male colleagues, and struggled with self-doubt more than their male counterparts.
This realization hit close to home. I saw in these women a reflection of my own struggles—the need to be perfect, the fear of taking up too much space, and the constant battle to balance ambition with the desire to be liked. It became clear to me that what I had once thought of as my personal issue was, in fact, a widespread phenomenon that affected even the most successful women.
In my coaching practice, I have encountered countless women who, despite their outward confidence, grapple with the same internal struggles. These women are leaders, executives, and entrepreneurs, yet they constantly question themselves—wondering if they are empathetic enough, if they are being too harsh, or if they are neglecting their team’s needs. Even those who do not fit the stereotypical image of the “nice girl” often carry the burden of trying to live up to an impossible ideal of what a good leader should be.
Overcoming good girl syndrome to become an assertive leader
See here.
1. Reclaiming your voice
Start by identifying situations where you typically suppress your opinions or defer to others. It could be in meetings, during decision-making processes, or even in casual conversations. Practice asserting your true thoughts and ideas, even in small, manageable ways. Over time, this will build your confidence and help you reclaim your voice as a leader.
Example: Instead of agreeing with a decision you’re not entirely comfortable with, express your concerns. It doesn’t have to be confrontational—phrasing it as, “I see your point, but I wonder if we’ve considered the potential drawbacks,” can be a powerful way to assert your viewpoint without causing unnecessary friction.
2. Redefining success
Shift your perspective from striving for perfection to aiming for progress. Success isn’t about being flawless; it’s about moving forward, learning, and growing. Start celebrating small wins and viewing setbacks as opportunities for growth rather than failures. This shift in mindset will allow you to lead with more authenticity and resilience.
Example: After completing a project, take time to reflect not just on the outcome, but on what you learned during the process. Did you navigate a difficult conversation with a team member? Did you push through a challenge that initially seemed insurmountable? These are successes in their own right and deserve recognition.
3. Building resilience against criticism
As a leader, you will inevitably face criticism. The key is to develop a thicker skin when it comes to receiving feedback. Learn to distinguish between constructive criticism, which is valuable, and negative comments that serve no purpose other than to undermine your confidence. By internalizing only what is helpful, you can maintain your focus and continue to lead effectively.
Example: If you receive a piece of feedback that feels particularly harsh, take a moment to reflect before reacting. Ask yourself, “Is there something valuable I can take from this?” If the answer is yes, great—use it to improve. If not, let it go and move forward.
Actionable exercises for women leaders
Breaking free from Good Girl Syndrome requires intentional effort and a commitment to personal growth.
Here are a few exercises and reflection prompts to help you on this journey:
Journaling exercise: Spend 10 minutes each evening reflecting on the day. Write about moments when you felt the need to suppress your voice or conform to others’ expectations. How did it make you feel? What could you have done differently? This practice will help you become more aware of your patterns and begin to shift them.
Role-reversal exercise: Once a week, advocate for a colleague's or friend’s project, idea, or success as if it were your own. Notice how naturally you can promote others—now try to apply that same energy to your own initiatives. This will help you practice self-advocacy in a way that feels authentic and empowering.
Boundary-setting practice: Identify one area in your professional life where your boundaries are frequently crossed. This could be taking on extra work, answering emails outside of work hours, or agreeing to tasks that are not part of your job description. Practice asserting your boundaries by politely but firmly saying no when necessary. This will reinforce your value and set the tone for how others should treat you.
Embracing your true leadership potential
Breaking free from Good Girl Syndrome isn’t just about rejecting societal expectations—it’s about embracing the full spectrum of what it means to be a leader. It’s about stepping into your power unapologetically and leading from a place of authenticity and strength.
This journey requires courage, self-compassion, and a commitment to continuous growth, but the rewards—both personal and professional—are immeasurable.
As you begin to dismantle these ingrained patterns, you’ll find that your leadership style becomes more aligned with who you truly are. You’ll lead with greater confidence, inspire more loyalty in your team, and create a work environment that values authenticity over conformity.
In doing so, you’ll not only elevate your own leadership but also pave the way for other women to do the same.
Take action
Breaking free from Good Girl Syndrome, in your leadership style or anywhere else in your life, isn’t just about recognizing the patterns—it’s about taking bold steps toward becoming the assertive, authentic leader you were meant to be.
Here’s how you can start your transformation today
Quiz: Discover how Good Girl Syndrome might be affecting your leadership by taking the Good Girl Syndrome Quiz. Pinpoint specific areas where you may be holding yourself back and get personalized insights on what to change.
Subscribe: Join my Sunday Newsletter for weekly strategies, tools, and reflection prompts that help ambitious women like you overcome people-pleasing and other patterns of Good Girl Syndrome and step into their full leadership potential. Become part of a community of women who are reclaiming their voice and leading with confidence.
Book Your Free Meet & Greet Session: Ready for one-on-one support to break through leadership barriers? Book a free Meet & Greet session with me to explore how we can tailor strategies to help you unlock your true leadership potential and lead with authenticity.
Julie Vander Meulen, Empowerment Coach for Ambitious Women
Julie Vander Meulen is an Empowerment Coach for ambitious women and the visionary founder of Own Your Life Academy, a premier coaching platform dedicated to personal and professional development. Through her innovative research and holistic coaching strategies, Julie specializes in guiding women to break free from the 'good girl syndrome,' empowering them to claim their worth and step into their power. Her work is rooted in the belief that every woman has an inner powerhouse waiting to be unleashed. With a vibrant community and a track record of transformative coaching experiences, Julie's mission is to inspire women worldwide to embrace their true selves and create lives they love.
