How to Advocate for Yourself at Work as a Young Professional

June 25, 2025

By Nikki Pebbles-Perretti

Starting your career is exciting—but it can also be intimidating. As an Assistant Director of Career Services at St. John’s University, I’ve worked with many students and young professionals navigating this transition. One of the most important skills you can build early on? Self-advocacy.

In this guide, I’ll walk you through what it means to advocate for yourself, why it’s essential for your growth, and practical tips to help you go from overlooked to empowered—without losing your authenticity.

What Does It Mean to Advocate for Yourself?

Advocating for yourself at work means speaking up for your needs, values, and professional goals—respectfully, clearly, and confidently. Whether you’re asking for clearer instructions, negotiating a salary, or expressing your ideas in a team meeting, self-advocacy is a critical skill that helps you thrive in the workplace, not just survive.

For Gen Z professionals just entering the workforce, self-advocacy can feel daunting. Many grew up with “teamwork makes the dream work” as a mantra and were taught to keep the peace, not rock the boat. But being a good team player and standing up for yourself aren’t mutually exclusive. In fact, knowing how to self-advocate shows maturity, confidence, and leadership potential.

Why is Self-Advocacy so Important in the Workplace?

We’re working in a rapidly changing professional landscape. If you don’t advocate for yourself, people may assume you’re fine with the status quo—even if you’re silently struggling or undervalued.

According to Lyra Health’s 2025 State of Workforce Mental Health Report—based on a survey of 500+ benefits leaders and 7,500 employees across six countries—nearly 90 percent of employees experienced at least one mental health challenge in the last year, with stress at the top of the list. This shows how essential it is to speak up before burnout takes hold.

Practicing self-advocacy allows you to

Set healthy boundaries and avoid burnout;
Get feedback that helps you grow;
Ensure your ideas are heard and recognized; and
Shape your career path with intention.

Strong Examples of Self-Advocacy

Example 1:

Let’s say you’re working remotely and feel disconnected from your team. You’ve noticed you’re missing context in meetings and are unsure where you fit in.

You could email your manager: “I’ve been thinking about how I can be more engaged with the team while working remotely. Would it be possible to join a recurring team project or shadow another colleague? I’d love to feel more connected and contribute more meaningfully.”

Why this is an excellent example: You identified a challenge, proposed a solution, and asked for support—all without placing blame.

Example 2:

Let’s say you’ve just wrapped up a major project, but your manager offers vague feedback that leaves you confused and unsure how to improve.

You might respond with, “Thanks for the feedback. Could you share a specific example so I can improve?”

Why this is an excellent example: Instead of reacting defensively, you stayed calm, asked for clarity, and showed a willingness to grow—turning an uncomfortable moment into a productive one.

How to Professionally Advocate for Yourself: 5 Key Tips

1. Know Your Value.

You can’t advocate for yourself if you don’t believe in what you bring to the table. Take stock of your skills, achievements, and contributions. Have you improved a process? Have you built strong client relationships? Met a difficult deadline? Keep a “win list” on your phone or desktop to remind yourself of your impact.

Career Tip: Try writing a weekly reflection about what you have accomplished. These notes come in handy when preparing for performance reviews or updating your résumé.

2. Communicate Clearly and Professionally.

When speaking up, focus on being clear, calm, and constructive. It’s not about complaining or demanding; it’s about explaining your perspective and proposing solutions.

Instead of saying, “This workload is ridiculous. I can’t keep doing this.”

Try: "I’ve noticed my workload has increased significantly. I want to make sure I’m delivering high-quality work. Can we revisit priorities or deadlines?”

This approach shows maturity and invites collaboration, not conflict.

3. Ask for What You Need.

Whether it’s professional development, more feedback, or clearer instructions, don’t assume people know what you need. Managers aren’t mind readers. The more proactive you are, the more empowered you’ll feel.

Start with questions like

“Can I get clarity on the expectations for this project?”
“Would it be possible to attend that training? I think it aligns with my goals.”
“Could we schedule monthly check-ins to discuss progress and feedback?”

4. Set and Communicate Boundaries.

Work-life balance isn’t just a buzzword; it’s a necessity. That means learning to say “no” or “not right now” when appropriate. Boundaries help you stay productive and protect your well-being.

Try saying, “I’d love to help with that, but I want to make sure I meet my current deadlines. Can we revisit this next week?”

5. Practice and Reflect.

Like any skill, self-advocacy gets easier with practice. Start small by offering a new idea in a meeting or asking for feedback after a project. Then reflect on the following:

What went well?
What will you change next time?
How did it feel to speak up?

Over time, you’ll build the confidence to tackle bigger conversations, like asking for a raise, requesting a transfer, or negotiating responsibilities.

Final Thoughts: You Belong at the Table.

Self-advocacy isn’t about being loud or forceful, it’s about believing that your voice, needs, and contributions matter. Whether you’re an intern or a new hire, you belong at the table. Learning to advocate for yourself helps you show up fully, grow in your role, and build a career that reflects who you are.

St. John's Career Services Adviser Speaking to a College Student

Need More Support?

Career Services at St. John’s University is here to help you practice these skills, from mock interviews to difficult conversation prep.

Nikki Pebbles-Perretti

Assistant Director, Career Advising, St. John's College & School of Education

Creative, strategic, and always marching to the beat of her own drum, Nicole Perretti is a proud multi-passionate professional who believes in the power of forging your own path. She holds a Master of Science in Industrial/Organizational Psychology and has spent her career empowering Gen Z and university-level students through curriculum development, one-on-one coaching, and dynamic workshops focused on interview skills, résumé building, and the power of personal branding.

With over 12 years of experience in content development and strategy, Nicole brings a unique blend of creativity and purpose to every project—whether she’s facilitating panels, producing podcasts, or coaching emerging professionals. Her journey is her superpower, and she’s passionate about helping others realize that their uniqueness is theirs.