What is Imposter Syndrome?
Imposter syndrome is the internal experience of believing you’re not as competent as others perceive you to be. Despite evidence of success, you may feel like a fraud, attributing achievements to luck, timing, or external help. It often includes a fear of being “found out,” and it’s incredibly common among high-achievers—and even more so among those with ADHD.
Why People with ADHD Are More Prone to Imposter Syndrome
ADHD impacts executive function, memory, time management, and emotional regulation. These challenges can distort self-perception, especially in environments that value consistency, speed, or organisation. Over time, repeated failures, criticism, or late diagnoses create patterns of self-doubt.
Contributing Factors:
1. Masking and Overcompensation
- Many people with ADHD spend years hiding symptoms, developing coping strategies that drain energy.
- Success often comes at a cost, leading to the belief: “If people knew how hard I work just to appear ‘normal,’ they wouldn’t think I was capable.”
2. Inconsistent Performance
- One day you’re hyperfocused and brilliant. The next, you can’t start a simple task.
- This inconsistency makes it hard to trust your own abilities.
3. Late Diagnosis or Missed Support
- Many people with ADHD are diagnosed in adulthood, often after struggling through school or early careers undiagnosed.
- Without understanding ADHD, past difficulties are internalised as personal flaws.
4. Rejection Sensitivity Dysphoria (RSD)
- A common co-occurring feature in ADHD, RSD makes even small criticisms feel like deep failures.
- Fear of judgment or failure feeds the imposter narrative.
How Imposter Syndrome Shows Up in ADHD Lives
- Doubting qualifications despite academic or career success
- Over-preparing, procrastinating, or avoiding opportunities altogether
- Fear of asking for help or accommodations
- Downplaying achievements or deflecting compliments
- Chronic burnout from doing “too much” to make up for perceived deficiencies
The Emotional Toll of ADHD + Imposter Syndrome
- Low self-esteem
- Perfectionism
- Anxiety and depression
- Career stagnation or burnout
- Relationship issues from overworking, people-pleasing, or avoidance
Breaking the Cycle: What Actually Helps
1. Name It to Tame It
Recognising imposter syndrome as a cognitive distortion (not a fact) is a critical first step. Journaling or talking with an ADHD-informed coach or therapist helps you separate fact from feeling.
2. Track Your Wins
Keep a daily or weekly “success file.” Include:
- Wins (big or small)
- Positive feedback
- Finished tasks or moments you showed up when it was hard
3. Shift Your Language
Instead of “I got lucky,” try:
- “I prepared well.”
- “I worked hard to get here.”
- “This is a result of effort, not accident.”
4. Find ADHD-Affirming Spaces
- Coaching groups, neurodivergent communities, and ADHD-specific therapy help normalise your experience.
- You’ll realise you’re not alone—and that your brain isn’t broken.
5. Challenge the Perfectionism Trap
Done is better than perfect.
Consistent effort matters more than flawless execution.
Give yourself permission to grow, not just perform.
ADHD Coaching and Imposter Syndrome
ADHD coaching can be transformative in dismantling imposter syndrome. Here’s how:
- Builds self-awareness: You begin to understand how ADHD affects you.
- Validates your lived experience: Coaches reflect your true effort and capability.
- Creates structure and momentum: When you’re consistently taking action, confidence grows naturally.
- Celebrates small wins: Helping you rewrite the internal narrative from “I’m not good enough” to “I’m learning and progressing.”
Final Thoughts: You’re Not a Fraud—You’re Fighting a Mismatch
If you have ADHD and struggle with imposter syndrome, you are not broken or faking. You’re navigating a world built for different kinds of minds. Your experience is valid, your accomplishments are real, and you deserve to feel proud of what you’ve achieved—especially because you’ve worked ten times harder than most to get there.
It’s time to stop surviving in silence and start rewriting the narrative.
For ADHD coaching, confidence tools, and practical support, subscribe to our newsletter and visit adhdtribe.co.uk.
Meta Title:
ADHD and Imposter Syndrome: Why You Feel Like a Fraud and How to Change It
Meta Description:
Struggling with imposter syndrome and ADHD? Learn why it happens, how to break the cycle, and how ADHD coaching can help rebuild your confidence.
Tags:
ADHD imposter syndrome, ADHD coaching, self-doubt ADHD, executive function, ADHD self-esteem, RSD ADHD, ADHD support UK, adult ADHD confidence, neurodivergent mental health, ADHD burnout
