Nine reasons you’re not getting promoted at work, according to experts

Sometimes, a promotion will come up at work, and you’ll think you’re perfect for it. You get to the interview stage but are passed over in favour of a colleague or an external candidate. It’s easy to beat yourself up, but often, the reason you’re not climbing the career ladder isn’t obvious. While a 2024 survey found that 70 per cent of recent Gen Z graduates expect to be promoted within the first 18 months of employment, there often isn’t a clear timeline for career progression, and it can take years to work your way into a more senior role. In many organisations, promotions are governed by senior leadership’s barely concealed favouritism, or often cloudy and intuitive feelings regarding an individual’s ability to succeed. Sometimes, you’re the best candidate on paper, but a panel member doesn’t think you’re the best fit at interview. You might ask for feedback, but it’s often difficult for a hiring manager to quantify a gut feeling on why you’re not the right person for the role. If you’re trying and failing to gain a promotion, experts believe you may be sabotaging yourself without realising it. We spoke to recruitment and business coaching experts to determine what may be holding you back from securing a promotion. (Photo: Mikkelwilliam/Getty)

You check your phone in meetings

If you’re required to be in the office more, your behaviour at work may harm your career progression. As independent HR consultant Sonia Inglis says, how you act in the office can significantly impact your work prospects. “Since return to the office mandates have become more popular, I have seen a rise in employer complaints around lateness, phone use during meetings, and taking extended lunch breaks. Yes, many employers want you to feel comfortable at work, but you can’t treat your office like it’s your home, and if you are not demonstrating basic office etiquette and work ethic, you will never be on the radar for promotion.” (Photo: Getty)

You’re too good at your current job

Guillaume Santacruz, workplace expert and founder of Zipcube, says if you’re constantly solving problems, stepping in to help others, and keeping things afloat, you become indispensable – but not necessarily promotable. Santacruz explains, “If you’re great at your job, leadership often worries about the gap you’ll leave behind. So, if there’s no clear replacement or succession plan, they may prefer to keep you where you are. Ironically, the best way to progress is to make yourself replaceable: coach others, delegate more, and show that your area will thrive even if you step away.” (Photo: Morsa Images/Getty/Digital Vision)

You don’t go to after-work drinks

Many people proudly say they “don’t do office politics”, but as Santacruz explains, influence matters at a certain level in an office. He adds: “Building relationships, aligning with key stakeholders, and understanding the unspoken dynamics of the business are all part of the game. That doesn’t mean being manipulative; it means being smart about where and how you show up. “If you’re not visible to senior decision-makers, you can end up being passed over simply because people don’t see you as part of the leadership circle. Go to those after-work drinks once in a while – it could make all the difference.” (Photo: Getty)

You’re always ‘busy’ but not productive

We’ve all worked with a colleague who is always “busy,” but you can’t quite figure out what they do all day. Founder and chief executive of The WayFinders Group, Leah Brown, spends a lot of time resolving disputes between senior members of staff and their direct line reports and sees the issue of business versus impact come up a lot. “In a hybrid environment, you must work harder to communicate effectively. It doesn’t take much for a manager to feel like someone is shirking their responsibilities or hiding behind busyness, which is not evidenced by delivery. People who want to be promoted should communicate frequently and transparently to foster a sense of trust and responsibility.” (Photo: Melinda Podor/Getty/Moment RF)

Your clothes are making you invisible

Colour psychology consultant J.Nichole Smith has worked with people to build personal brands for over 20 years and has witnessed the power to change how people perceive us by what we wear. Smith says, “While dozens of cues create powerful first impressions, from body language to emotional intelligence, one of the most immediately impactful is the colours we choose to wear. Suppose we choose colours that help us disappear (such as black, grey, and navy) that aren’t a good fit for our personality type. In that case, we are making ourselves invisible and missing the opportunity to show ourselves as powerful and assertive.” (Photo: Francesco Morandini/Westend61/Getty)

You focus on individual, not team achievements

When you put yourself forward for a promotion, you will want to highlight your personal achievements on your CV, but business coach Matt Loftus says if you don’t mention your role in a team, you’re setting yourself up for failure. Loftus, who has coached C-suite executives, founders and senior leaders from different backgrounds and industries, says organisations value team performance over individual performance most of the time. “Being clear on the role you played, together with specific examples, and how it contributed to a successful team performance for the organisation will help you stand out from the crowd,” says Loftus. (Photo: Nicola Tree/Getty)

You can’t handle stress or conflict

According Andy Coley, business coach and author of Leadership is a Skill, the ability to understand, use, and manage your own emotions, as well as recognise and influence the feelings of others, is vital for career progression. “Technical skills will open doors, but promotion into more senior roles often hinges on how well someone can influence others, navigate conflict, and stay composed under pressure. Employees who struggle to empathise, give or receive feedback effectively, or manage their emotions during stress can inadvertently create hesitation around their readiness for leadership – even if they excel in other areas.” (Photo: Daniel de la Hoz/Getty)

You haven’t invested in your career development

Leadership roles often demand new skills like financial fluency, negotiation, or change management that aren’t always picked up through experience alone. This means if you’re not visibly growing, you might get overlooked for someone who is. As Cristiano Winckler, director of digital operations at Somebody Digital, says, “Remember to keep seeking new knowledge, training, and ways to expand your expertise – whether that comes from online courses and qualifications or shadowing more senior team members. Don’t assume that you know everything; you can always learn something new!” (Photo: Victoria Jones/PA)

You’re not making your ambitions obvious

You may assume that if you’re doing a great job, then others will notice, but as Codie James, coach and founder of Bespoke Growth Solutions, says, “What holds people back is often how others perceive their readiness to progress. Outdated reputations, lack of strategic visibility, or relying too heavily on one advocate can quietly stall a career. Even discomfort with self-advocacy, especially in UK workplaces where modesty is the norm, can lead to being overlooked.” James, who works with FTSE100 brands, says, “Promotions aren’t made in a vacuum; they’re shaped by what’s said about you when you’re not in the room. To move forward, professionals must do more than deliver – they need to make their ambitions visible.” (Photo: Getty)