Imposter No More

1. Imposterism is a Common Experience, Not a Syndrome

Deep down, the majority of successful people question their professional legitimacy a good amount of the time.

Universal feeling. Imposterism, the feeling of being a fraud despite evidence of success, affects up to 70% of people at some point in their lives. It's not a syndrome or mental disorder, but a common human experience, especially among marginalized groups. Recognizing this universality can help normalize the experience and reduce feelings of isolation.

Origins of imposterism. Imposter feelings stem from a combination of factors, including early life experiences, evolutionary programming, and sociocultural expectations. Early criticism, high parental expectations, or a history of marginalization can contribute to the development of imposter thoughts.

Reframing the experience. Instead of viewing imposterism as a personal failing, consider it a signal that you care deeply about your work and are pushing yourself outside your comfort zone. This shift in perspective can help you approach challenges with greater self-compassion and resilience.

2. Identify Your Imposter Subtype to Understand Your Patterns

If you look to the places where imposter syndrome shows up most for you, what you’ll find in that very same spot is what matters to you.

Five imposter subtypes. Valerie Young identifies five common imposter subtypes: the Expert, the Perfectionist, the Soloist, the Natural Genius, and the Superhuman. Each type has its own set of strategies for coping with imposter feelings, which often backfire in the long run.

Understanding your subtype. Identifying your dominant imposter subtype can provide valuable insights into your patterns of behavior and the underlying beliefs that drive them. This self-awareness is the first step toward breaking free from unhelpful cycles.

Subtype examples.

• The Expert constantly seeks more knowledge, never feeling qualified enough.
• The Perfectionist sets impossibly high standards, fearing any mistake.
• The Soloist believes they must do everything independently, avoiding asking for help.
• The Natural Genius expects effortless mastery, feeling inadequate when faced with challenges.
• The Superhuman tries to excel in every area, pushing themselves to the point of exhaustion.

3. Psychological Flexibility: The Antidote to Imposterism

There is only showing up to your work because doing so matters to you.

Beyond positive thinking. Traditional approaches to overcoming imposterism often focus on changing negative thoughts and building self-esteem. However, these strategies are often ineffective because they fail to address the underlying patterns of behavior that maintain imposter feelings.

Psychological flexibility defined. Psychological flexibility is the ability to be present in the moment, accept your thoughts and feelings without judgment, and choose actions aligned with your values. It's about changing your relationship with your internal experiences, not trying to eliminate them.

Breaking the cycle. By cultivating psychological flexibility, you can break free from the cycle of imposterism and pursue your goals with greater courage and resilience. This involves recognizing your triggers, observing your thoughts and feelings, and choosing to act in accordance with your values, even when you feel afraid or uncertain.

4. Mindfulness: Creating Space for Values-Driven Choices

Freedom is the individual’s capacity to know that he is the determined one, to pause between stimulus and response and thus to throw his weight, however slight it may be, on the side of one particular response among several possible ones.

Mindfulness defined. Mindfulness is the practice of paying attention to the present moment in a deliberate, flexible, and nonjudgmental way. It's about observing your thoughts and feelings without getting caught up in them.

Lengthening the fuse. Mindfulness creates space between triggers and reactions, allowing you to make more conscious choices. This is like lengthening the fuse on a bomb, giving you more time to defuse it before it explodes.

Sensory awareness. A simple way to practice mindfulness is to focus on your senses. Pay attention to what you see, hear, smell, taste, and touch in the present moment. This can help ground you in the present and reduce the power of your thoughts.

5. Values: Your Compass in the Face of Self-Doubt

I have learned that as long as I hold fast to my beliefs and values—and follow my own moral compass—then the only expectations I need to live up to are my own.

Values defined. Values are what you want to be about in your life. They are what you want to stand for, who and how you wish to be as you navigate this one life. They represent what truly matters to you.

Three tiers of values.

• Domains: Broad categories of life, such as career, relationships, and health.
• Actions: Specific goals or activities within each domain.
• Qualities: The qualities you wish to embody as you engage in those actions, such as courage, kindness, or creativity.

Values vs. goals. Unlike goals, which have an end point, values are ongoing qualities you strive to embody. They provide a sense of direction and purpose, even when you face setbacks or challenges.

6. Hold Outcomes Lightly, Embrace the Process

The summit is what drives us, but the climb itself is what matters.

Redefining success. Instead of defining success solely by achieving specific outcomes, focus on consistently choosing valued actions, regardless of the results. This shifts your focus from external validation to internal satisfaction.

The Four Ps.

• Pause: Take a moment to become aware of your thoughts and feelings.
• Pick: Choose your values in this moment.
• Persist or Pivot: Decide whether to continue with your current behavior or change course to align with your values.

Identity-based habits. Focus on becoming the type of person who embodies your values, rather than simply achieving specific goals. This creates a stronger sense of purpose and makes it easier to stay motivated.

7. Challenge Your Inner Critic with Self-Compassion

You’re already stuck with yourself for a lifetime. Why not improve this relationship?

Self-criticism vs. self-compassion. Self-criticism is a maladaptive defense mechanism that leads to underachievement and magnifies feelings of worthlessness. Self-compassion, on the other hand, involves treating yourself with kindness, understanding, and acceptance.

Three elements of self-compassion.

• Mindfulness: Acknowledge your suffering without judgment.
• Common humanity: Recognize that you are not alone in your struggles.
• Self-kindness: Treat yourself with the same care and concern you would offer a friend.

The compassionate letter. Write a letter to yourself from the perspective of a compassionate friend. This can help you challenge your inner critic and cultivate greater self-acceptance.

8. Community: Strength in Shared Experiences

Alone we can do so little; together we can do so much.

The power of connection. Humans crave connection, and a strong sense of community can provide invaluable support and encouragement. Sharing your experiences with others can help normalize your feelings of self-doubt and imposterism.

Cultivating community.

• Join a professional association or mastermind group.
• Collaborate on projects with like-minded individuals.
• Find or become a mentor.
• Connect with others on social media.

"If she can see it, she can be it." Seeing people who look or identify like you in leadership positions can reduce feelings of imposterism and stereotype threat. Be the one others can see.

9. Influence: Empowering Change Beyond Yourself

There will always be critics and naysayers telling you what you cannot do… They motivate you to rise above, to challenge yourself, to prove them wrong.

Beyond individual change. While cultivating psychological flexibility and self-compassion is essential, it's also important to address the systemic factors that contribute to imposterism. This involves advocating for more inclusive and equitable workplaces and challenging discriminatory practices.

The power of influence. You can use your influence to create positive change in your organization and community. This might involve speaking up against bias, mentoring others, or advocating for policies that support diversity and inclusion.

Six human needs.

• Significance: Feeling that your work matters.
• Certainty: Having a sense of security and stability.
• Uncertainty: Experiencing novelty and variety.
• Connection: Feeling a sense of belonging and support.
• Growth: Having opportunities to learn and develop.
• Contribution: Making a positive impact on others.

By understanding these needs, you can create a more supportive and empowering environment for yourself and others.

Last updated: March 1, 2025