How to overcome ADHD imposter syndrome

Overcoming imposter feelings may take a bit of trial and error, so be patient with yourself. And remember that the first step is to recognise the thought patterns that make you second-guess yourself and learn to change them. 

Here are some strategies that actually work:

Practice self-compassion

Try to treat and talk to yourself with the same kindness you’d give your friends instead of judging your mistakes or shortcomings too harshly. 

For example, when you forget something or miss a deadline, you could try telling yourself something encouraging like ‘I’m doing the best I can, and it’s okay to struggle from time to time. This doesn’t make me a fraud.’

Don’t compare yourself to others

This applies to both people with ADHD and those without. We all have our own journeys, and the best you can do is to find strategies that work for you. Comparing yourself to people you see as higher achievers only fuels imposter feelings and can hurt your self-esteem.

For example, try reframing thoughts like ‘I could never do what they do’ as ‘I’m honing my own skills and strategies that work for me’.

Learn more about ADHD

Knowledge is power. Finding trustworthy resources like books, research articles, or official ADHD websites can help you understand how your ADHD affects your brain and day-to-day life and separate self-doubt from reality.

For example, if you’ve heard that ADHD means you must be hyperactive, or that ‘it’s only a childhood condition’, reading about the inattentive presentation can validate your experiences and help you understand yourself a little better.

Communicate openly

Sometimes, a problem shared is a problem halved. Simply talking about your struggles with friends, family, or colleagues you trust can help you feel seen, understood, and supported.

For example, if you tend to forget plans you made with friends, you could try telling them that you might need a reminder to follow through, rather than blaming yourself for being ‘flaky’.

Seek professional support

Specialists like ADHD doctors, nurses, therapists, or coaches can help you understand your symptoms and find the right strategies to tackle them.

For example, cognitive-behavioural therapy (CBT) or coaching for ADHD can teach you practical ways to manage executive function challenges and reduce self-criticism.

Pause and check the facts

When self-doubt starts creeping in, and you find yourself thinking ‘Anyone could’ve done this’, just pause and evaluate your effort, skills, knowledge, and everything else that went into your achievement. 

For example, after successfully completing a project, instead of saying ‘I just got lucky’, make a mental list of all the steps you had to follow and skills you had to use.

Keep a ‘success journal’

Jotting down your achievements, moments you handled certain challenges well, or even small wins can be a real confidence booster. People with ADHD often struggle with working memory, meaning they tend to remember the negatives and downplay the successes. But, over time, keeping a record of your wins can become a tangible reminder of your skills and progress, help improve your self-esteem, and reduce chronic self-doubt.

For example, after finishing a task or navigating a social interaction, keep a log of what went well, even if you don’t think much of it at the time.

Reframe mistakes as learning opportunities

Making mistakes doesn’t mean you’re a fraud or undeserving in any way, shape or form. Everyone makes them. What matters is how you respond, though. Try to understand what caused the mistake, reframe it as part of your growth, and look for strategies to prevent it in the future. This mindset shift can help you shrug off shame and feel more confident.

For example, if you miss a deadline, instead of thinking ‘I’m useless’, ask yourself ‘What can I learn from this and how can I make the next project smoother?’.

Bottom line:

ADHD doesn’t have to be obvious to others or look extreme for it to be real, and more importantly, ADHD shows up differently for everyone. So don’t minimise your struggles. Your experience matters just as much as anyone else’s, even if it seems like they’re having it much worse. 

Also, help isn’t a limited resource you’re selfishly taking away from others. So don’t be afraid to seek professional support. It can help you better understand yourself, make sense of what you’re going through, and find strategies that make life easier. 

Back to:

ADHD imposter syndrome: What it is & how to beat it

Why are ADHD and imposter syndrome linked?