Other people’s expectations weigh exactly as much as you agree to carry.

Expectations have no force of their own. They become heavy at the moment you accept them as instructions, which usually happens silently and without you noticing you agreed. Some are worth carrying, from people whose judgment you trust and whose goals overlap with yours. Plenty of others got picked up by default.

Make a list of what you think you are supposed to be doing and mark who each item came from. Some will be yours. For the rest, decide deliberately whether to keep carrying them, and say so out loud to at least one person.