What role does self-compassion play in overcoming imposter syndrome with ADHD?
Many adults with ADHD describe living with years of self-criticism and feeling they’re constantly falling short. According to NHS guidance, ongoing difficulties with organisation, time management and emotional regulation can chip away at confidence over time (NHS – ADHD in adults). This creates fertile ground for imposter-type feelings, the fear of being a “fraud” despite evidence of competence.
Why imposter feelings are common in ADHD
The Royal College of Psychiatrists notes that adults with ADHD often underachieve relative to their ability, especially if their ADHD was unrecognised for years (RCPsych – ADHD in adults). Research consistently shows adults with ADHD have lower self-esteem than those without ADHD, often because of repeated setbacks and internalised criticism.
UK qualitative studies describe people feeling “broken”, masking their difficulties and doubting they deserve their successes; experiences that closely mirror imposter syndrome.
How self-compassion helps reframe self-doubt
Self-compassion means responding to struggles with understanding rather than harsh self-judgement. This is especially relevant in ADHD because self-criticism, shame and perfectionism can reinforce imposter feelings.
A study published in the Journal of Clinical Psychology found that adults with ADHD tend to have lower self-compassion, and that higher self-compassion is linked with better mental health and reduced anxiety, stress and depression (PMC study). Researchers concluded self-compassion is a meaningful target for improving wellbeing in adults with ADHD.
Self-compassion helps by:
- Softening harsh self-talk (“I’m not good enough”)
- Reducing shame linked to past difficulties
- Supporting more balanced, realistic self-evaluation
- Helping people recognise strengths alongside challenges
These mechanisms directly counter the perfectionism and self-doubt that underpin imposter feelings.
Mindfulness and therapy approach that build self-compassion
Mindfulness-based cognitive therapy (MBCT) has shown particular benefit for adults with ADHD. A randomised controlled trial found MBCT improved ADHD symptoms and significantly increased self-compassion and positive mental health, with benefits maintained at six months (Psychological Medicine RCT).
NHS Talking Therapies programs also weave compassion into CBT for low self-esteem, focusing on managing self-criticism and developing a kinder internal voice (NHS low self-esteem course).
These approaches help people notice negative thoughts without over-identifying them; a key skill when overcoming imposter-like worries.
Why self-compassion matters
For adults with ADHD, self-compassion offers a healthier way to understand past struggles, recognising the role of unrecognised ADHD, executive-function challenges, and unrealistic external expectations. Instead of interpreting difficulties as personal failure, self-compassion helps individuals respond with context, kindness, and perspective.
This makes it easier to believe positive feedback, recognise genuine strengths and reduce the fear of being “found out”.
Takeaway
Self-compassion isn’t about ignoring difficulties; it’s about meeting them with understanding rather than self-blame. For adults with ADHD who battle imposter feelings, developing self-compassion can be a powerful shift, helping them see their achievements as real and deserved.
