Imposter syndrome is an insidious problem that affects many neurodivergent people.
It can lead to feelings of inadequacy, shame, and low self-esteem. Fortunately, there are steps you can take to overcome imposter syndrome and regain your sense of confidence and self-worth.
Let’s learn more about what imposter syndrome actually is – and then go over some tips for dealing with it so you can embrace your authentic self and live the most authentic life possible!
What is Imposter Syndrome?
Imposter syndrome, sometimes referred to as “Impostor Phenomenon” because it is not a formally recognized condition by psychologists and psychiatrists (or other clinicians), refers to an overwhelming sense of insecurity and self-doubt in an individual.
It occurs when someone feels like an imposter, believing they don’t really belong or are unable to succeed despite accolades or recognition they receive.
Imposter syndrome can affect individuals of all ages and walks of life, especially those who have experienced success in the past.
People with this condition often view their successes as luck or even as cheating their way into receiving praise.
Left untreated, severe imposter syndrome can contribute to feelings of depression, anxiety and low self-esteem.
What is the Root Cause of Imposter Syndrome?
Imposter Syndrome can be a difficult concept to grapple with, especially when the root cause is unclear. The truth is, there are multiple contributing factors to imposter syndrome.
For some people, it’s the fear of failing or being judged by others in the workplace. For others, it could be that they feel overwhelmed by their own accomplishments and worry they are fooling themselves and will come up short eventually, feeling like they don’t deserve success.
Another factor can be past experiences that shaped their beliefs about capability.
Finally, feelings of needing to be “perfect” while striving for external validation can also lead to imposter syndrome.
ADHD and Imposter Syndrome
Imposter syndrome can be especially challenging for individuals with ADHD or who are otherwise neurodivergent, as the neurodivergent experience often involves feeling like they are hiding their difficulties from public view. Additionally, neurodivergent people may experience feelings of self-doubt during assessments and waiting for results due to concerns about being honest or over-identifying with their symptoms.
There are many reasons behind this. One is that the amount of extra effort we put in to achieve their goals on top of the internal struggle to juggle tasks can lead to immense amounts of stress and anxiety.
These emotions present themselves when taking on new tasks and challenges, leaving those affected by imposter syndrome feeling helpless and frightened.
Keeping part of themselves hidden can lead to a feeling of shame as they worry that someone else might discover their shortcomings.
Despite how difficult it may be, overcoming imposter syndrome requires one to recognize their own strengths and flaws, and to accept their unique capabilities in order to move forward.
Neurological Differences and Imposter Syndrome
Neurological differences, such as those experienced by individuals with ADHD and autism, can contribute to the development of imposter syndrome. The brain works differently in neurodivergent individuals, leading to unique challenges in social situations, time management, and executive functioning. These differences can result in feelings of inadequacy and low self-esteem, making it more challenging to overcome imposter syndrome. Those with neurodivergent conditions often struggle with uneven skill profiles, leading to internalized stigma and self-doubt despite their achievements. However, by practicing self-compassion and seeking support from the neurodivergent community, individuals can develop the necessary coping mechanisms to manage imposter syndrome and improve their mental health.
The Impact on Neurodivergent Individuals
Imposter syndrome can have a profound impact on neurodivergent individuals, leading to increased anxiety, social anxiety, and feelings of being an outsider in a neurotypical world. The pressure to conform to societal expectations and social norms can exacerbate these feelings, making it more challenging for neurodivergent individuals to navigate social situations and achieve success. The fear of being exposed as a fraud can impact mental health for neurodivergent individuals, leading to anxiety and withdrawal from opportunities. However, by embracing their unique gifts and strengths, neurodivergent individuals can develop a more positive self-image and learn to manage imposter syndrome. Seeking support from mental health professionals, support groups, and online communities can provide a safe space to discuss experiences and develop effective coping strategies.
The Role of Environment in Shaping Imposter Syndrome
The environment plays a significant role in shaping imposter syndrome, particularly in educational and professional settings. Traditional teaching methods and workplace norms can be disadvantageous for neurodivergent individuals, leading to feelings of inadequacy and low self-esteem. However, by creating inclusive and supportive environments, we can reduce the pressures that contribute to imposter syndrome. This can involve providing accommodations, such as flexible work arrangements or extra time to complete tasks, and promoting a culture of acceptance and understanding. By doing so, we can help neurodivergent individuals feel more confident and valued, reducing the likelihood of experiencing imposter syndrome.
Signs of Imposter Syndrome
Imposter syndrome is an experience that many people have, yet often don’t realize they have. It can be difficult to recognize if you have imposter syndrome because it manifests in many subtle ways.
One way you may identify that you are dealing with imposter syndrome is by looking at how you view your own successes. If instead of attributing successes to your hard work, intelligence, or creativity, you instead assume any success was due to only luck or the help of others, this may be a sign that you have impostor syndrome.
And if, despite your accomplishments, you still think more about any perceived failures than successes, this may also be a sign of experiencing impostor syndrome. If you don’t allow yourself any time to celebrate your successes and are instead worrying about the next deadline or goal, unsure if you’ll be able to achieve it – then you guessed it. Imposter syndrome could be to blame.
Though it can feel discouraging to recognize these signs in yourself, understand that this is an incredibly common phenomenon – in fact, it’s estimated that up to 82% of all people face these feelings, and that it might be even more common in individuals with ADHD or other types of neurodivergence.
Executive Functioning Challenges
Executive functioning challenges, such as difficulties with time management, organization, and self-regulation, can contribute to imposter syndrome in neurodivergent individuals. These challenges can lead to feelings of overwhelm and inadequacy, making it more challenging to manage imposter syndrome. However, by developing effective coping strategies, such as breaking tasks into smaller steps, using visual aids, and seeking support from others, individuals can improve their executive functioning skills and reduce the impact of imposter syndrome. Additionally, practicing self-compassion and reframing negative thoughts can help individuals develop a more positive self-image and build resilience in the face of challenges.
Tips for Dealing With Imposter Syndrome
Although managing imposter syndrome may be inevitable for many people living with ADHD, there are ways to actively manage these feelings before they become too overwhelming or intrusive on daily life functioning.
For starters, recognizing that no one has it all figured out is incredibly important. Everyone struggles sometimes but having a positive attitude towards mistakes rather than berating yourself for them can help reduce stress levels significantly.
Here are a few more tips:
Understand the Facts Behind Your Success
Imposter syndrome is rooted in the belief that you don’t deserve your success, leading to feelings of insecurity and unworthiness. To combat this feeling, it’s important to recognize the facts behind your success—facts like hard work, dedication, and skillful execution.
Taking time for self reflection on how far you’ve come and all that you have achieved can help give you a more realistic perspective on what it took for you to get where you are today.
Address Your Feelings of Shame
Self awareness is crucial in addressing feelings of shame associated with imposter syndrome. It may be helpful to take a step back and look at why you feel shame in the first place—is it because of something someone said or did?
Or maybe because of something that happened in your past?
Once you identify the source of your shame, it will be easier to address it head-on and move past these negative emotions.
Forgive Yourself for Mistakes
Making mistakes is part of being human—we all do it from time to time! However, neurodivergent people with imposter syndrome tend to beat themselves up over even minor errors or failures. Instead of dwelling on mistakes or perceived failures, practice self compassion by focusing on what lessons can be learned from them so that they can be avoided in the future.
This shift in perspective from guilt over mistakes towards learning from them can help tremendously in overcoming imposter syndrome.
Stop the Negative Self Talk
Negative self-talk can be one of the most debilitating aspects of imposter syndrome; fostering a greater understanding of your personal journey and supportive environments can help mitigate its impact.
If negative thoughts start taking root in your mind, try talking back to yourself—acknowledging such thoughts while also disputing them with evidence from your successes or achievements.
This type of inner dialogue helps build confidence by reinforcing positive beliefs about yourself rather than dwelling on negative ones.
If you find yourself regularly stuck in a pattern of thinking, mindfulness can help you move back toward success. Try our free .pdf downloadable “Body Scan” exercise from The Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout). This short mindfulness exercise can help you recognize and reset your thinking.
Don’t Compare Yourself to Others
Comparing yourself to others is one of the quickest ways to induce imposter syndrome. Embracing your authentic selves and acknowledging your true identity can help counteract negative self-perceptions and foster greater confidence. You may look at someone else’s accomplishments and feel like your own successes do not measure up, but this could not be farther from the truth.
Everyone has unique gifts that they bring to the table, and no two paths are the same. Instead of comparing yourself to someone else, focus on improving your own skills and reaching your own goals.
Share Your Feelings With Others
Opening up about imposter syndrome can be difficult, but it is important to seek support for your wellbeing. Find someone you trust—a family member, friend, mentor or therapist—and talk about how you feel in a safe space free from judgment or criticism.
Speaking with someone who understands can be incredibly helpful in recognizing that there are many pathways to success, and that everyone experiences setbacks at times. Having a support system will also make it easier for you to stay positive during challenging moments in life.
Celebrate Your Successes – and Share Your Failures
Celebrating your successes and acknowledging your own experiences is an important part of overcoming imposter syndrome by reminding yourself that you have achieved great things despite any perceived shortcomings or failures along the way. Acknowledge all of your successes—big or small—and take pride in them!
Try sharing stories about your successes with others as well as times when things didn’t work out so well; both can be valuable learning experiences!
Avoid Perfectionism
Perfectionism can be a major trigger for imposter syndrome because it sets an impossible standard for success and causes us to feel like we don’t measure up when we fail to reach our goals or make mistakes along the way.
Instead of striving for perfectionism, focus on self acceptance, doing your best, and making steady progress towards your goals over time; this will help reduce feelings of insecurity and build confidence in yourself and what you can do.
Say Yes to Opportunities
One of the best ways to combat imposter syndrome is to say yes to new opportunities, even if you’re not sure you’re qualified and seek the right support. Stepping outside of your comfort zone will help you build new skills and confidence. And, who knows? You may find that you’re more qualified than you think.
Track What You Do – and Stop Attributing it to Luck
When you accomplish something, take a moment to track it, considering how different brain functions can influence your achievements. This could be keeping a running list in a notebook or using a task manager app. Seeing your accomplishments in writing will help you realize just how much you’ve accomplished and stop attributing your success to luck.
Consider Executive Function Coaching
If imposter syndrome is impacting your ability to get things done, consider executive function coaching. A coach can help you develop strategies for goal setting, time management, and task completion. They can also provide support and accountability so that you can stay on track and improve your self advocacy.
Final Thoughts
Overcoming imposter syndrome is not impossible, although it may require some work and determination.
Everyone experiences imposter syndrome to some degree, but for autistic people, those of us who are neurodivergent or have ADHD, it can have a profound impact.
But with intentional action, individuals suffering from impostor syndrome can flip the script and learn how to become empowered by their struggles, no matter what their situations may be.
Further Reading
- Dena M. Bravata, MD, MS, et al: Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review
- Rebekah Pierce: Perfectionism & ADHD: Everything You Need to Know
- Rebekah Pierce: 12 Tips to Take Control of Overwhelm When You Have ADHD
- University of Michigan: Feel Like You’re Disguising Your True Self? The Why and How of Impostor Syndrome