Saying sorry for everything waters it down. Save it for when you mean it, then really mean it.

Words used for everything stop carrying anything. When sorry arrives for bumping a chair, for asking a question, for existing in a doorway, the version that comes after something real sounds like the same reflex. The habit usually comes from wanting to smooth things over, which is understandable and costs you the one word you need when it counts.

For a week, catch the automatic ones and swap them. Thanks for waiting works where sorry I am late would have gone. Then, when something actually needs an apology, give it its own sentence with nothing else attached.