What role does self-talk play in managing ADHD-related imposter syndrome?
Many people with ADHD describe feeling like a “fraud” despite clear evidence of their abilities. These imposter-style thoughts often grow from years of misunderstood struggles, inconsistent performance and internalised criticism. While imposter syndrome itself isn’t formally defined in NICE guidance, the processes that drive it, negative self-talk, perfectionism, low self-esteem and misjudging one’s abilities are well recognised in ADHD research. According to NICE NG87, CBT-based psychological approaches can help people shift these unhelpful thought patterns by developing more accurate, compassionate self-talk (NICE NG87).
Why self-talk matters in ADHD imposter feelings
Negative self-talk often shows up as “I just got lucky”, “Someone will realise I’m not capable”, or “Everyone else can do this except me”. Research consistently shows that adults with ADHD experience higher levels of self-doubt, low self-esteem and self-derogatory thoughts, which can mimic the internal landscape of imposter syndrome. A 2025 review highlighted that internal narratives of inadequacy can be as impairing as observable symptoms (2025 ADHD review).
Longitudinal studies also show that global failure beliefs and negative self-concept strongly predict poorer mental health and quality of life in adults with ADHD (Frontiers 2023 study). These cognitive patterns closely resemble the fear of being “exposed” seen in imposter syndrome.
CBT self-statements: challenging unhelpful internal narratives
NICE and RCPsych guidance recommend CBT approaches that help people identify unhelpful automatic thoughts, examine the evidence and build more balanced alternatives. These “helpful self-statements” form a structured and realistic type of self-talk, very different from generic positivity.
Examples of CBT-aligned self-talk might include:
- “This task was difficult because of ADHD-related planning challenges, not because I’m incompetent.”
- “My successes are real; I can look at the evidence.”
- “I don’t need to be perfect to belong here.”
Meta-analytic evidence shows that CBT for adults with ADHD improves mood, anxiety, quality of life and self-esteem, suggesting that changing internal dialogue is a key mechanism of improvement (2025 CBT meta-analysis).
Metacognition: correcting the “I’m not good enough” bias
Research shows that adults with ADHD often misjudge their own performance. Metacognitive studies demonstrate that inaccurate self-ratings, usually biased towards underestimating ability are linked with poorer functioning (metacognition study).
The Work-MAP RCT also showed that structured goal-setting, performance monitoring and reflective review can help people build more realistic, evidence-based internal commentary, reducing self-blame and uncertainty (Work-MAP trial).
Self-compassion: countering shame and perfectionism
Imposter-style thoughts often thrive in the presence of perfectionism and harsh self-criticism. Research shows adults with ADHD commonly experience low self-compassion, which strongly predicts poorer mental health outcomes. Increasing self-compassion has been shown to improve wellbeing and soften self-critical thinking (self-compassion study).
Self-compassionate self-talk might sound like:
- “I’m allowed to learn at my own pace.”
- “Others struggle too, this doesn’t mean I don’t belong.”
Strengths-based self-talk and identity reframing
A growing body of research highlights that adults with ADHD endorse a wide range of strengths—including creativity, hyperfocus, humour and empathy—and that using these strengths is linked to better wellbeing and fewer symptoms (2025 strengths study).
Strengths-based self-talk directly counters “fraud” narratives:
- “My creativity is an asset I bring to my work.”
- “Hyperfocus helps me excel when tasks align with my interests.”
Psychoeducation, recommended in NG87, also helps shift identity from “failing neurotypical” to “neurodivergent with strengths and support needs”; a powerful antidote to imposter thinking.
Getting support
People often work on self-talk through CBT, coaching, or metacognitive interventions, available through NHS Talking Therapies or private services. In the private sector, ADHD Certify provides ADHD assessments and medication reviews by qualified clinicians, with psychological therapy delivered by other providers.
Key takeaway
Self-talk is a powerful tool for managing ADHD-related imposter syndrome, not by forcing positivity, but by helping people develop accurate, compassionate, and evidence-based internal narratives. When grounded in CBT, metacognition, self-compassion and strengths, self-talk can gradually replace “I’m a fraud” with “I’m capable, learning and deserving of being here.”
