When experiencing imposter thoughts, pause and contextualize your feelings by acknowledging normal reasons (e.g., being a student, being in a new environment, being in a competitive field) rather than personalizing them.
After normalizing, reframe the situation by considering how a ‘humble realist’ (someone genuinely humble but without imposter syndrome) would think, feel, or act differently in the same scenario.
Even if you don’t fully believe the new, reframed thoughts, consciously act as if you do, practicing the behaviors of a humble realist to build genuine confidence.
Challenge and redefine what competence means to you, moving beyond faulty notions like needing ease/speed, doing everything alone, or knowing 150% before acting.
Develop a fundamental trust in your ability to figure things out, even if you don’t have all the answers upfront, rather than equating intelligence with effortless knowledge.
Forgive yourself for minor mistakes and put perceived failures into perspective, recognizing that others are often not scrutinizing your performance as much as you believe.
Understand that nervousness, anxiety, and self-doubt are normal human experiences, even for competent individuals, and do not equate these feelings with being an imposter.
When giving presentations or speaking, avoid beginning by highlighting your lack of knowledge, as this can undermine your perceived competence and confidence.
Reframe ‘winging it’ or improvising not as deceit, but as a valuable skill involving curiosity, adaptability, and going with the flow when you don’t have all the answers.
If you are in an organizational culture that inherently fuels self-doubt (e.g., medicine, academia), normalize your feelings by attributing them to the culture rather than personalizing them.
If raised with messages that only perfection is acceptable, consciously work to challenge this internal standard and accept that excellence doesn’t require flawlessness.
If you received little praise as a child, actively work to validate your own achievements and recognize your worth, rather than solely relying on external affirmation.
If overly praised as a child, learn to objectively discern the quality of your work and avoid becoming overly dependent on constant positive feedback from others.
If you belong to a group facing stereotypes about intelligence or competence, acknowledge that this societal pressure can increase your vulnerability to imposter syndrome and normalize these feelings.
Consciously define what success means to you, incorporating values like meaning, balance, and relationships, rather than solely adhering to traditional metrics of power, money, and status.
As a parent, recognize that feelings of doubt and inadequacy are normal for this challenging role, and avoid personalizing concerns about others’ judgments of your parenting.
When a partner expresses imposter feelings, prioritize active listening and validation (‘sit in the dark with them’) instead of offering pep talks or trying to fix their problem.
Refrain from excessively dwelling on negative thoughts and feelings about imposter syndrome with others, as this ‘co-ruminating’ can increase anxiety and depression without leading to solutions.
If imposter syndrome is accompanied by depression or anxiety, consider seeking therapy, as it can be a useful tool for addressing these combined challenges.
Dismiss the idea that imposter syndrome is a beneficial ‘superpower,’ as its negative impacts (e.g., self-doubt, pulling back) generally outweigh any perceived advantages.
Instead of aiming to be ’non-imposter,’ set the aspirational and attainable goal of becoming a ‘humble realist’ – someone who is genuinely humble yet confident in their capabilities.