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Networking is so often presented as a kind of performance – confident handshakes and quick conversations in crowded rooms. But for many people, particularly introverts, these situations feel more draining than energising.

Building contacts and generating opportunities in this way may sound like something that extroverts are naturally better at. But this assumption, and the idea that introverts must therefore be at a disadvantage, is misleading.

Networking does not have to mean being the most visible person in the room. It can simply be about building relationships in a way that feels genuine and sustainable. In my research on women entrepreneurs, including interviews for my new book, Permission Granted, I have seen introverts thrive when they lean into their natural strengths rather than trying to put on an outgoing persona.

Of course men can be introverts too, and face the same misconceptions. Whoever you are, and wherever you are on your career ladder, here are my top tips for succeeding at work as an introvert.

1. Understand your introverted strengths

Introversion is not shyness or a lack of confidence. It is about how you process energy and information. Many introverts are deep thinkers, strong listeners and thoughtful communicators; qualities that can help to build meaningful professional relationships.

You do not need to work the room. Focusing on one or two deeper conversations is often more powerful than spreading your energy too thinly. When introverts approach networking with curiosity rather than performance, it often becomes more natural and far more effective.

2. Understand why networking feels harder for introverts

Across my research and developed further in my book, I emphasise that networking is work. It uses cognitive and emotional energy, after all. Busy rooms can be overstimulating and small talk can be draining. And the expectation to perform socially can create pressure long before an event even begins.

3. Redefine what networking is

At its core, networking is about connection. When you think of it as an opportunity to learn from others rather than to impress them, the pressure lifts. A single sincere exchange might be remembered far longer than a flurry of rushed introductions. People respond to warmth, attentiveness and genuine interest.

4. Prepare in ways that suit your temperament

Preparation is one of the great advantages introverts bring to networking. Being clear about why you are attending an event can help shape the experience and reduce the sense of overwhelm. Identifying a couple of people you would like to meet can help you feel more anchored. And having a few conversation–openers ready (perhaps about the topic of the event or shared interests) can create a sense of ease. A simple, one–sentence introduction is often all you need to start a conversation without forcing anything.

5. Choose environments that work for you

Not every setting suits every temperament. Introverts often thrive in more structured or intimate settings: roundtables, smaller workshops, breakfast events or even one–to–one coffee chats. Large, unstructured rooms can feel overwhelming, and choosing alternatives is not avoidance, it is strategy.

6. Follow up in your own way

Introverts often shine in the quiet, reflective stage of relationship–building: the follow–up. A personalised LinkedIn note or a brief invitation to continue the conversation can go a long way. This deliberate, thoughtful style of nurturing professional relationships is something introverts often do better than they realise.

7. Protect your energy

Networking uses real energy. Feeling drained afterwards is not a flaw; it is biology. Planning downtime before and after events, limiting the number of events per week, and taking breaks during busy sessions helps to maintain balance. Introverts need energy management. Building in recovery time, protecting your quiet and giving yourself permission to rest is essential for maintaining any kind of sustainable networking practice.

8. Depth over volume

Professional culture often celebrates the loudest voice in the room. But long–term relationships grow from listening, curiosity and your presence – all qualities that introverts naturally bring. That is a core theme I return to in my research: you do not need to dominate a room to make meaningful connections. You just need to network in a way that works for you.

Start small. Protect your energy. Trust your quieter strengths. Depth, not volume, is where introverts shine.

Maura McAdam does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.