Many people experience imposter syndrome at some point in their life, but for those with ADHD, it’s a much more persistent experience. Self-doubt and feelings of inadequacy can be crippling, prompting you to feel like an imposter, even if you have the ability, skills and competence to succeed. Imposter syndrome involves constantly comparing yourself to others and believing your success is due to an external factor, like luck, rather than your own capabilities. As someone with ADHD, you have unique strengths and out-of-the-box creativity you should be proud of. Here are our best tips to overcome ADHD imposter syndrome.
What Is Imposter Syndrome?
Imposter syndrome is a psychological phenomenon where you doubt your ability, accomplishments and talents. You feel like you’re unqualified or incompetent, even in areas where you excel. It not only affects your internal feelings about your work or yourself, it also affects the way you approach projects, relationships, and activities.
If you have imposter syndrome, you don’t believe your success was due to your hard work, competence or creativity- you may feel like it’s owed to your colleagues or was due to an external factor like luck. You likely dwell on your failures and don’t allow yourself to celebrate your successes. While imposter syndrome often occurs in relation to professional settings, it can also surface in various areas of life including relationships, hobbies and passions.
Why Are Adults with ADHD Prone to Imposter Syndrome?
There’s a significant link between imposter syndrome and ADHD. Years of hearing about your shortcomings or experiencing challenges due your neurodivergent brain can lead to an overarching feeling of not feeling good enough. You start to wonder if you deserve any acknowledgment or positive feedback when you do something right. Dealing with constant criticisms and judgments over the years can lower your confidence and self-esteem and lead to imposter syndrome.
Imposter syndrome amplifies symptoms like self-doubt and inadequacy, especially for those with ADHD. In fact, many feelings and experiences accompanying imposter syndrome, such as low self-esteem, perfectionism, shame, and self-criticism are commonly felt by those with ADHD. When you’re constantly being compared to and falling short of neurotypical standards, it’s easy for the feelings of not being good enough to become internalized. You feel like a fraud, even when you’re flourishing, and you experience heightened anxiety and overwhelm, worrying that you might be “found out”.
9 Signs of Imposter Syndrome in Adults with ADHD
- Fear of failure
- Doubting your skills and competence
- Constantly comparing yourself to others
- Perfectionism
- Crediting external factors, like luck, to your successes
- People pleasing tendencies
- Difficulty receiving compliments and positive feedback
- Setting impossibly high standards for yourself
- Low self-esteem
6 Strategies to Overcome ADHD Imposter Syndrome
1. Start Accepting Compliments
If you have imposter syndrome, accepting compliments is way out of your comfort zone. You’d rather deflect or dismiss a compliment, because you don’t feel like it could possibly be true. The next time someone pays you a compliment, accept it by saying “thank you”. Over time, you can start adding more about how the compliment made you feel. For example “thank you, that really means a lot to me.” If someone at work appreciates the work you’ve done, try your best not to minimize their acknowledgement. Don’t downplay your successes with phrases like “oh, it’s not a big deal”. It may feel uncomfortable at first, but the more you start accepting praise, the more natural it will become.
2. Acknowledge Your Strengths
When you have imposter syndrome, it’s natural to downplay your achievements and focus on your failures. To beat this negative cycle, it can be helpful to document your achievements, no matter how small they may seem. Make a list of your skills, abilities, strengths and accomplishments. Whenever self-doubt creeps in, take a look at this list to remind yourself of your capabilities.
3. Build a Healthy Self Identity
Self identity refers to how you identify and define yourself. It’s a combination of your personality traits, physical attributes, and interests. Having a positive self identity can improve your confidence and make you feel more capable. It’s important to acknowledge the passions, hobbies, values, relationships and experiences that contribute to who you are. Consider whether there are areas of your identity you want to build on. Maybe this means exploring new hobbies, applying for a new job, or putting more effort into dating to find a partner. The more positive self identity you have, the less you’ll doubt yourself.
4. Celebrate Your Successes
Start celebrating your successes, both big and small. Whether it’s landing a new client, adopting a dog, or completing a task you’ve been putting off for ages, acknowledging your achievements can help you overcome imposter syndrome. It’s important to remind yourself of your capabilities and growth to create positive reinforcement and boost your confidence. Celebrations don’t always need to be grand. While a nice dinner out may be fitting for bigger accomplishments, you can also get yourself a little treat for smaller wins.
5. Work with an ADHD Coach
If you’re having trouble managing imposter syndrome on your own, look for an ADHD coach who can support you. They’ll help you identify behaviours and thought patterns that are contributing to imposter syndrome and can guide you to develop more positive self-talk. They can help you track your progress and will celebrate your achievements, helping you gain self-confidence. They’ll also help you improve your executive functioning, providing strategies for time management, planning and prioritizing, which can reduce feelings of inadequacy and overwhelm.
6. Prioritize Self Care
Taking care of your mind and body can help reduce anxiety, increase your sense of self-worth and foster a more positive self image, which can all challenge imposter syndrome. Engage in activities that bring you joy and reduce stress, and prioritize techniques like deep breathing, mindfulness and spending time in nature. Self care activities like exercising, eating healthy and engaging in hobbies can boost your confidence and self-esteem, and make you less susceptible to feelings of inadequacy.
We hope these strategies are helpful to overcome imposter syndrome.
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