Impostor Syndrome Toolkit
Question Your Thoughts
Are they rational? What is the evidence? Assess your standards - are they compassionate tools to encourage your growth, or are they punishing forms of perfectionism?
Connect Instead of Compare
It’s common to look to peers, mentors, and others for inspiration. But comparing yourself to others, especially without seeing the whole picture, is easy fuel for impostor syndrome.
So consider: are you learning from that professional’s webinar, or are you judging yourself as inferior despite having 10 years’ fewer experience? Are you being inspired by that person’s social media account, or are you feeling inadequate from comparing your life to a few curated posts?
Focus on building genuine connections and learning from others, not measuring yourself against them.
Practice Presence
Get off the hamster wheel of thinking and accomplishing (“if I do more I’ll feel better”), and allow yourself to feel and play. What brings you into the current moment? Mindful breathing apps, yoga classes, or playing with a pet or a child are some (of many) great options.
Don’t Fight your Feelings
Feelings are important! It’s only when you acknowledge them that you can start addressing them. A good practice is noticing and naming feelings, and then discussing them with a trusted friend or working with a therapist to discover what’s underneath them (hello, core beliefs!).
Seek Support
Impostor syndrome often thrives in isolation. When you keep doubts to yourself, they can grow louder and more convincing. But talking to trusted colleagues, mentors, or friends can offer perspective and reassurance. Others can remind you of your strengths, share their own struggles, and help normalize what you’re feeling.
Prioritize Self Care
As well as being important for your health, self care can be a truly experiential way to challenge the voice of “not good enough”—by treating yourself like you are good enough.
Impostor Syndrome Prompts
In addition to the tools above, these thought and journalling prompts can help you better understand and address your impostor syndrome:
What am I expecting from myself in this role?
Write down all of your expectations for yourself in whichever role you are focused on (work, studies, etc). Write them freely and without judgment. Once you've finished, take a step back and reflect:
How much are you asking of yourself?
Would you expect the same from someone else?
Are these expectations realistic or necessary?
Do they align with your values?
What do I want to expect from myself in this role?
Try writing a new set of expectations that are kinder and more aligned with what you truly value. Keep this list visible or accessible. You can refer to it as you practice listening to yourself, rather than the impostor syndrome.
At work or school: What is one success and one struggle I experienced today?
This question can help you build a more balanced view of your day. You can practice being honest about what you are struggling with, while acknowledging that it is not the whole story. By adjusting your lens and noticing that success happens alongside struggle, you can be less fixated on what’s missing and give yourself more capacity to enjoy your experiences.