We all say ‘sorry’ way too often for things that don’t deserve an apology.
Sometimes we apologize out of habit, sometimes from social pressure, and sometimes because we think we did something wrong when we didn’t.
Learning when not to apologize is actually a powerful step toward living more authentically. Here are ten things you should absolutely, positively never feel the need to say sorry for.
1. Your Weird Food Combinations
Peanut butter and pickle sandwiches? Ketchup on your eggs? Go for it! The food police aren’t real, and your taste buds belong to you alone.
Everyone has their own unique flavor preferences that developed over time. Those combinations might seem strange to others, but they bring you joy with every bite.
Food is one of life’s greatest pleasures, and policing how others enjoy their meals is just plain silly. So next time someone gives you side-eye for dipping your pizza in ranch, just smile and take another delicious bite.
2. Taking Up Space
That airplane armrest? It’s partly yours. That seat on the bus? You paid for it just like everyone else. Your voice in that meeting? It deserves to be heard.
Women especially are conditioned to make themselves smaller, quieter, and less noticeable. But your physical and metaphorical presence in this world is not something that requires an apology.
Existing fully without constantly trying to minimize yourself isn’t selfish—it’s healthy. Stand tall, speak clearly, and remember that you have every right to occupy the space you’re in.
3. Having Strong Opinions
“I don’t know much about politics, but…” Stop right there! You don’t need to diminish your viewpoint before expressing it. Your thoughts and perspectives matter, regardless of your expertise level.
Too often we preface our opinions with apologies or qualifiers out of fear of seeming too assertive. Having convictions doesn’t make you difficult—it makes you human.
Whether it’s your stance on pineapple on pizza or your political beliefs, you’re entitled to your viewpoint. Express it respectfully, but never apologize for having the audacity to form an opinion in the first place.
4. Your Natural Body Functions
Stomach growling during a quiet moment? Sneezed in public? Had to use the bathroom during a road trip? Welcome to being human!
Our bodies are amazing biological machines that make all sorts of sounds and have all sorts of needs. The social awkwardness we feel about normal bodily functions is entirely manufactured.
Next time you hiccup in a meeting or your stomach performs its own symphony during a quiet moment, remind yourself that everyone’s body does the same things. Excuse yourself if needed for courtesy, but never apologize for your body doing exactly what it was designed to do.
5. Saying No to Social Invitations
“Sorry, I can’t make it tonight” can simply become “I can’t make it tonight.” Your free time is precious, and you get to decide how to spend it.
FOMO culture has us believing we should say yes to every invitation. But protecting your energy isn’t rude—it’s essential self-care. Sometimes staying home in pajamas recharges you better than any party could.
True friends understand that declining an invitation isn’t a rejection of them, but rather you honoring your needs. Next time you need a night in, skip the apology and just politely decline. Your mental health will thank you.
6. Your Taste in Entertainment
“Guilty pleasures” shouldn’t exist! Whether you’re jamming to boy bands at 40 or binging reality TV shows, your entertainment choices need no justification.
People often apologize for enjoying things that aren’t considered intellectual or sophisticated. But entertainment is meant to bring joy, and what brings you joy is entirely personal.
The snobbery around certain types of music, movies, or shows says more about the critics than the content. So blast that cheesy pop song, dive into that trashy novel, and never apologize for what makes your heart happy. Life’s too short for pretentious entertainment choices.
7. Taking a Mental Health Day
Feeling burned out isn’t a character flaw—it’s your mind and body sending you important signals. Taking time to reset isn’t lazy; it’s essential maintenance.
We’ve normalized pushing through exhaustion like it’s some badge of honor. Meanwhile, our productivity, creativity, and wellbeing all suffer. A day to restore your mental health prevents weeks of diminished performance.
Your brain deserves the same care as any other part of your body. You wouldn’t apologize for staying home with the flu, so don’t apologize for taking care of your mental health either. Both are equally legitimate reasons to rest.
8. Your Personal Boundaries
“I’m not comfortable with that” is a complete sentence. Setting limits isn’t mean—it’s healthy and necessary for any relationship.
Many of us were raised to believe that accommodating others at our own expense is kindness. Actually, it’s a recipe for resentment and burnout. Clear boundaries protect your well-being and actually lead to more authentic connections.
Whether it’s declining to answer work emails after hours or asking friends not to comment on your eating habits, your boundaries deserve respect. The people who truly care about you will adjust accordingly without requiring an apology from you.
9. Being a Beginner at Something
“Sorry, I’m new at this” should be replaced with “I’m learning this skill.” Everyone starts somewhere, and your learning curve isn’t something to apologize for.
Remember when experts in their field were once fumbling beginners too? Your willingness to try new things and develop new skills shows courage, not inadequacy. The awkward beginner phase is where all the growth happens.
Next time you’re struggling with chopsticks or can’t quite nail that yoga pose, skip the apology. Instead, embrace the beautiful messiness of being a learner. Your future skilled self will thank you for having the guts to be bad at something new.
10. Your Success
Got a promotion? Finished your degree? Ran your first 5K? Celebrate it! Women especially tend to downplay achievements to avoid seeming boastful.
There’s a world of difference between arrogance and acknowledging your hard work. When you diminish your accomplishments, you’re teaching others to value your contributions less too.
Your victories, big and small, deserve recognition—especially from yourself. Share your good news, accept compliments with a simple “thank you,” and never apologize for taking pride in what you’ve achieved. Your success doesn’t diminish anyone else’s journey.
