Many people with Attention Deficit Hyperactivity Disorder (ADHD) experience a lot of imposter syndrome. Imposter syndrome is that feeling that even when you succeed, you’re always waiting to fail. If you get a degree, you often think you need another to “feel ready.” If you accept a promotion, you’re waiting to get fired. And when you start a business, you can’t believe you’re open another year. It’s exhausting. One of the biggest symptoms of ADHD and imposter syndrome is having an intense inner critic. You know, that bubble of negative self-talk criticizing things you do. In fact, having an inner critic might as well be in the diagnostic criteria for ADHD.
What Can Be Done To Ensure Your Inner Critic Doesn’t Negatively Impact Your Life?
The Good News
Here’s the good news: Experiencing imposter syndrome usually means you’ve found something gyou’re good at. You can’t feel like an imposter unless you’re doing something you feel unprepared to do, but that someone else thinks you do pretty well. Meaning, you got the promotion, the title, or the gig! Congratulations!
The Bad News
Here’s the bad news: If you’ve got imposter syndrome, you likely struggle with low self-esteem. Even worse, you’re likely not even aware of your inner critic or you use your inner critic to motivate you through shame. Wait, what? Yes, it’s true. Many people with ADHD are either so connected to their inner critic they don’t know it exists, or they believe their inner critic is why they are successful. However, the irony is that shaming yourself into burn out or chronic overwhelm is likely robbing your life of joy and even success, not the other way around.
Another Way to Think About It…
Rather than ignoring your inner critic or weaponizing it against yourself, you can choose to befriend it. Instead of ruminating on past mistakes, start recognizing that negative self-talk is popping up…then start engaging with your negative thoughts (rather than avoiding or feeding them).
Start by Being Mindful of Negative Self-Talk
Through practicing mindfulness (the awareness of awareness), you can start to more readily recognize the thoughts that make up your inner critic. The next time you experience insecurity, notice the thoughts rushing through your head. Spoiler alert: it likely sounds like a list of criticisms you overheard your teachers and parents discussing. Or will show up as ruminating on all the ways you failed as a parent today. Or perhaps a revisit to the stark memory of the time you got passed over for the job. These thoughts and memories can feel like a thunderstorm clouding your mind.
Get to Know Your Inner Critic
Remember, rather than ignoring your inner critic, befriend it. Say hello. Go ahead and give it some counter statements. For example, think of your strengths or memories of your accomplishments. Be sure to validate it with statements on how anyone in your position might feel insecure and it’s normal (but alas, feeling like an imposter does not mean you’re actually an imposter).
Enhance Self-Compassion Across the Board
Some people with ADHD feel their inner critic motivates them. However, ADHD and imposter syndrome combined have an intense way of magnifying the negative impact of your ADHD quirks (such as procrastination, disorganization, or forgetfulness). Practicing self-compassion consistently can encourage resilience and lower the volume on negative self-talk overall, which tends to improves focus. Bottom line: start being kinder to yourself.
Start Building a Bigger Toolbox
Learning the right tools to befriend your inner critic can ensure it doesn’t take over your life. The strategies mentioned here stem from acceptance and commitment therapy (ACT) and cognitive behavioral therapy (CBT) to add onto your holistic treatment plan for adult ADHD by reducing imposter syndrome and increasing confidence.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to struggle with self-critism forever. ADHD-focused therapy can help you build confidence. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone
- Meet with one of our caring therapists.
- Stop feeling inadequate. Start getting unstuck from negative thought loops.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, or depression counseling for ADHD . You can also view our blog for more resources
