What coping mechanisms are effective for ADHD-related imposter syndrome?
Imposter syndrome is common in adults with ADHD, especially after years of inconsistent performance, missed expectations, or late diagnosis. According to NHS guidance, difficulties with focus, organisation and emotional regulation can lead to repeated setbacks; experiences that often fuel chronic self-doubt. Evidence shows that a combination of psychological strategies, skills support and environmental adjustments can help people build confidence and challenge “I’m a fraud” thinking.
CBT-based approaches
NHS Talking Therapies explain that CBT helps people recognise negative thinking patterns and develop more balanced beliefs about their abilities (NHS CBT). For ADHD-related imposter feelings, CBT targets thoughts such as “I only succeeded by luck” or “they’ll realise I’m not capable”.
The HPFT ADHD and low self-esteem webinar uses CBT to help people identify automatic self-criticism and acknowledge strengths. NHS low-self-esteem programmes also teach compassion-based CBT tools to manage harsh inner dialogue and reduce perfectionism.
Mindfulness and emotional-regulation skills
Mindfulness helps people notice self-critical thoughts without treating them as facts. NHS guidance explains that mindfulness can help people “stand back” from unhelpful thought patterns and improve how they respond to challenges (NHS mindfulness).
Randomised trials of mindfulness-based cognitive therapy (MBCT) in adults with ADHD show improvements in self-compassion, emotional regulation and positive mental health. These changes directly support confidence by reducing rumination, rejection sensitivity and anxiety; key drivers of imposter-type feelings.
Strengths-based identity approaches
Many adults with ADHD have internalised a deficit-focused view of themselves. A BMJ Open study on positive ADHD traits found that recognising strengths such as creativity, resilience, problem-solving and unconventional thinking can improve self-esteem and wellbeing. Reframing traits as differences rather than flaws helps individuals see achievements as valid rather than accidental.
NHS self-esteem resources also encourage noticing personal strengths and developing a fairer, more balanced self-assessment.
Skills and organisation strategies
Practical strategies suggested in NHS ADHD resource packs; like using one main planner, breaking tasks down, setting reminders and scheduling regular planning time, help reduce crisis-driven working. Improving consistency makes success feel more predictable and reduces the sense of “getting by on luck”.
Coaching and skills-based programmes have been shown to improve self-efficacy, an important buffer against imposter feelings. As people experience more reliable follow-through, their confidence increases.
Environmental and workplace adjustments
ACAS recommends adjustments such as clear written instructions, prioritised task lists, quieter spaces and regular check-ins for neurodivergent employees (ACAS neurodiversity guidance). These reduce executive-function demands and prevent avoidable errors that can reinforce imposter-type doubts.
NHS workplace booklets also highlight the value of shared task lists, written meeting notes and structured deadlines to support reliability.
The role of medication
Medication can reduce inattention, disorganisation and emotional reactivity, making it easier to engage effectively with coping strategies. NICE confirms that stimulant and some non-stimulant medications have “clinically important benefits” for core symptoms and functioning (NICE NG87). When symptoms are better managed, people experience fewer failures and more evidence that their abilities are real.
Private routes like ADHD Certify also provide structured assessment and medication-review pathways aligned with UK clinical guidance.
Takeaway
No single coping strategy resolves imposter syndrome, but a multimodal approach is strongly supported by evidence. CBT, mindfulness, strengths-based reframing, practical skills, workplace adjustments and when appropriate, medication each plays a role. Together, they help adults with ADHD build a more accurate and confident view of their abilities, making achievements feel earned rather than accidental.
