ADHD and Imposter Syndrome

I have lost count of the times I’ve sat with that familiar knot in my stomach, feeling like I am somehow getting away with things. As if I don't deserve what I have or haven't truly earned it even though in reality I have.

Imposter syndrome is not just insecurity or a lack of confidence; it is a recognised psychological pattern, and there are clear reasons it shows up so often alongside ADHD.

Imposter syndrome was first described by psychologists Pauline Clance and Suzanne Imes in the 1970s. It refers to persistent feelings of being inadequate or undeserving of success, even when there is clear evidence of competence.

People experiencing imposter syndrome often believe their achievements are down to luck, timing, or external factors rather than skill or effort.

Common experiences include:

• fear of being found out

• dismissing achievements as flukes

• chronic self doubt

• over preparing or avoiding tasks altogether

  
  

Research links imposter syndrome with anxiety, low self esteem, and burnout rather than actual lack of ability https://www.ncbi.nlm.nih.gov/books/NBK585058/

Imposter syndrome is not exclusive to ADHD, but there are some very clear overlap points that help explain why many people with ADHD experience it so strongly. Challenges with focus, organisation, memory, and time perception make it easy to question whether you are doing things properly. When your effort does not look like other people’s effort, self trust can take a hit.

Many people with ADHD expend far more mental and emotional energy to achieve similar results. When that effort is invisible to others, success can feel undeserved rather than earned. https://edgefoundation.org/adhd-and-impostor-syndrome/

Perfectionism is common in ADHD and strongly linked with imposter feelings; when your internal rule is that things must be flawless to count, nothing ever feels good enough.

Years of being misunderstood, corrected, or criticised can lead to internalised beliefs that you are unreliable or not quite good enough. Over time, that inner voice becomes automatic. https://www.addrc.org/imposter-theory-and-adhd-understanding-the-link-and-coping-strategies/

Feeling like an imposter does not mean:

• you are a fraud

• your ADHD is not real

• your achievements are accidental

• you do not belong where you are

  
  

There is no quick fix, but you can try some tactics to help, such as writing down completed tasks, remembering positive feedback you have received, and progress you have made in your life. This helps to counter the brain’s tendency to dismiss success; sharing your feelings with someone safe also helps to reduce shame and isolation.

Many people with ADHD speak openly about feeling undeserving of their diagnosis, their support, or their success, even years later.

If this feels familiar to you, you are not alone.

Remember this:

Your skills are real. Your effort counts. And you belong in the spaces you occupy.