Blog

I know how frustrating it feels to work late for weeks, deliver quality results, and consistently go above and beyond, only to see a less-experienced colleague get recognized for work you contributed to. Then, another promotion cycle passes, and once again, you’re overlooked.

It’s like running on a treadmill. You’re moving, but getting nowhere. You’ve done everything “right,” yet the outcomes don’t match the effort.

This isn’t about personal failure. It’s a sign that you might be navigating a game where the rules are stacked against you.

If you’re starting to question how to move forward, you’re not alone. I share creative tools and reflection practices like this each week in The Creative Shift, a newsletter for women in STEM navigating stress, burnout, and career roadblocks. You can sign up here to start receiving it.

Let’s explore how systemic barriers create invisible obstacles, why awareness is the first step to change, and how creative reflection can help you map out these challenges to find actionable steps forward.

What Does a “Rigged Game” Look Like?

Systemic barriers are patterns, biases, and structures embedded in institutions that create unequal opportunities. These obstacles often go unnoticed but have a profound impact.

Common Systemic Barriers in STEM*

• Bias in Evaluation: Unequal performance reviews due to unconscious bias.
• Lack of Mentorship: Limited access to mentors or sponsors for women in STEM.
• Invisible Labor: Women often shoulder non-promotable tasks like organizing meetings or managing team morale.
• The “Prove-It-Again” Bias: Women needing to repeatedly prove competence that men are assumed to have.

*Science, Technology, Engineering, and Math

The Emotional Impact of a Rigged Game

Systemic barriers don’t just affect opportunities; they affect confidence, motivation, and mental health. Over time, they can lead to:

• Frustration and self-blame
• Feelings of inadequacy, despite evidence of competence
• A sense of helplessness

Reflection Prompt:

• Think about a time when your efforts weren’t recognized or valued. What external factors might have influenced that experience?

The Psychology of Learned Helplessness

When people face repeated setbacks despite their best efforts, they can develop “learned helplessness”. This is a belief that no matter what they do, they can’t change the outcome.

Research shows that repeated exposure to uncontrollable situations can cause individuals to stop trying, even when opportunities for success exist.

How It Shows Up in STEM Careers

• Hesitating to speak up in meetings, even with valuable insights
• Avoiding leadership opportunities because success feels unlikely
• Feeling emotionally detached from work due to repeated disappointments

Why Awareness Is Powerful

Awareness disrupts learned helplessness. When you recognize the difference between personal responsibility and systemic obstacles, you regain clarity, perspective, and agency.

Small Action Tip:

• Write down one challenge you’re facing at work.
• Ask: Is this barrier within my control, or is it part of a larger system?

Recognizing Internalized Messages from the System

Systemic barriers don’t just exist externally. They often plant seeds of self-doubt internally.

Common Internalized Messages

• If I were smarter, I’d succeed despite these challenges.
• I’m probably overreacting or imagining the bias I’m seeing.
• I should just work harder, and things will improve.

These thoughts make systemic barriers feel like personal failings rather than structural issues.

Reframing the Narrative

• Recognize that systemic barriers are not your fault.
• Challenge self-blaming thoughts with evidence.
• Seek validation from trusted peers or mentors.

Reflection Prompt:

• Write down one recurring self-critical thought about your career. How might it be linked to a systemic barrier rather than personal failure?

Activity: Breaking the Rigged Game Reflection Map

This exercise helps you identify systemic barriers in your career and reflect on actionable strategies to address them.

What You’ll Need

• A blank sheet of paper or journal
• Colored pens or markers
• A timer

Step-by-Step Guide

1. Identify Barriers (5 minutes)
   • In the center of your page, write “Barriers I’m Facing.”
   • Around this, write specific barriers you’ve noticed (e.g., lack of recognition, unequal opportunities).
2. Explore Emotional Impact (5 minutes)
   • Next to each barrier, write how it makes you feel (e.g., frustrated, overlooked, undervalued).
3. Separate What’s Yours to Own (5 minutes)
   • Ask: What parts of these barriers can I influence, and what is beyond my control?
   • Highlight actionable areas.
4. Identify Allies (5 minutes)
   • Write down people or groups who could offer support (e.g., mentors, allies, professional networks).
5. Create an Action Step (5 minutes)
   • Write one small action you can take for each actionable barrier (e.g., requesting feedback, speaking to a mentor).

Why This Works:

Mapping barriers helps separate internal struggles from external systems, giving you clarity and a sense of agency.

Tip: Revisit your map monthly to track progress and identify new patterns.

If this kind of reflective mapping feels helpful, the free 5-Day Creative Reset Challenge offers a gentle place to begin. You’ll receive five creative prompts that help you reconnect with yourself and build small, meaningful changes into your routine. Join the challenge here.

Practical Strategies for Challenging Systemic Barriers

Systemic barriers can feel overwhelming, but small actions build momentum.

1. Build Awareness: Educate yourself about common biases and systemic patterns in your field.
2. Find Allies and Mentors: Connect with people who share similar experiences or who can advocate for you.
3. Document Your Contributions: Keep a record of your accomplishments, positive feedback, and key contributions.
4. Speak Up Strategically: When appropriate, address systemic barriers with trusted mentors or leadership.

Reflection Prompt:

• What’s one small action you can take this week to address a barrier in your workplace?

Awareness LeadS to Change

Cheng, a chemist, noticed her contributions were frequently overlooked in meetings. She began documenting her ideas and sharing them via follow-up emails. Over time, her contributions gained recognition.

Pilar, an engineer, realized she was consistently assigned administrative tasks over technical projects. With mentorship support, she advocated for a role more aligned with her expertise.

These small shifts began with awareness. Recognizing patterns and taking intentional action made a significant difference.

Key Takeaways

1. Systemic barriers are not a reflection of personal failure.
2. Learned helplessness can develop when challenges feel uncontrollable, but awareness disrupts this cycle.
3. Mapping barriers helps clarify actionable steps and highlight support systems.
4. Small, consistent actions can challenge and shift systemic patterns over time.

Awareness is Powerful

Recognizing the rigged game doesn’t mean accepting it. It means understanding where change is possible.

This week, set aside 20 minutes to create your Reflection Map. Use it as a tool for clarity, agency, and small, intentional action.

Feeling ready to take the first step toward clarity and change?

Join my newsletter, The Creative Shift, where you’ll get creative tools, stories, and support tailored for women in STEM. Let’s build a future that works for you.

CREATIVE SHIFT