It’s peak hour at the gym and you’re sweating through a big set of dumbbell rows. You’ve worked hard to nail the form and lift this heavy, but you can’t shake the feeling that everyone is looking at you and wondering, ‘Who do they think they’re kidding?’
A little self-doubt is a normal part of being human. But if insecurity is your constant companion, you may be suffering from imposter syndrome.
This feeling of being an ‘imposter’ or ‘fraud’ is often talked about in a work context: as if your experience and expertise is a sham that will be exposed sooner or later.
But you can feel self-doubt in any area of life, from relationships to hobbies and your fitness journey.
Even people we consider leaders in their field aren’t immune. Tom Hanks sometimes doubts his abilities and wonders when he’ll be caught “faking it”. Michelle Obama asked herself “Am I good enough?” as a university student, and still questions if the world should "take her seriously”.
If left to fester, imposter syndrome can impair performance and lead to burnout. To help you break the cycle, we’ve lined up 4 of the most common imposter ‘types’ – find the one that best describes you and start working on a fix today.
1. The Perfectionist
You won’t take a chance for fear of struggling in front of others and being exposed for not knowing everything. If you don’t try, you can’t fail, right?
Try this: Remind yourself that even some of the most successful people didn’t get it right the first time.
It took Thomas Edison 1000 attempts to invent the lightbulb. When asked how it felt to fail that much, Edison replied, “I didn’t fail 1000 times. The lightbulb was an invention with 1000 steps.”
Oprah was told she was “unfit for television news” and fired from her first TV job. She later called that time “the greatest growing period of my adult life”. Be inspired by their stories and just give it a go.
1/4
There’s no shame in needing guidance. As Tahl says: “The first pancake is always a little messy.”
So how do you put that into action? Learn to accept mistakes as part of the process – stepping stones on the way to your goal. And that plan you’ve been putting off “until the time is right” – just start it. There’s no “right time”, there’s just you and the effort you put in.
2. The Naturally Gifted
You believe that only inadequate or untalented people struggle, so you give up when the going gets tough. This is common among high achievers and those for whom some types of success come easily.
Try this: If you found pull-ups tough to master, would that be game over for your entire fitness journey? No one should ever feel shame over having to try – that’s how we learn, grow and achieve great things.
Even if you’re already quite good at a lot of stuff, you’re still a work in progress. In fact, the whole idea of a ‘gifted genius’ is something of a myth.
2/4
Even the toughest trainers struggle sometimes (especially when Dan is watching them).
Instead of constantly flogging yourself to live up to impossible standards, focus on the small changes or learnings you can make to consistently get better.
For instance, want to nail those pull-ups? Start by building your bicep and back strength with curls, then use a band to do assisted pull-ups and eventually work your way up to the real deal.
Remember what Michael Olajide Jr says: “The benefit is in the effort.”
3. The Unworthy
You’re often asking yourself, “Why me?” and you question why you deserve success or happiness over others.
Try this: Here’s a counter-question: why not you?
Yes, it’s unfortunate that some people are rarely acknowledged for their contributions, but how does doubting yourself or diminishing your own achievements help them?
3/4
Looking for a lift? Start with a meditation to Rediscover Your Confidence.
If no one is really more deserving than anyone else, there’s no reason it shouldn’t be you.
You don’t have to believe you’re the greatest who ever lived, but you can build up your belief in your own worth.
4. The Workaholic
You cover up feelings of inadequacy in the workplace by working three times as hard as everybody else.
Try this: Trying to be a superhero just to prove you belong in a team or a workplace is exhausting, isn’t it?
This kind of imposter syndrome is actually fueled by a need for validation, not by a love of the work itself. Try to remember that what matters is how you feel about the work you’re doing, not external plaudits.
4/4
Has work got you ready to snap? Take our quiz to find out how it’s impacting you (and how to make a change).
That doesn’t mean you shouldn’t take a compliment or not take constructive criticism on board. But try tuning into your internal barometer and maintaining confidence in your skills and experience.
Constantly pushing yourself will lead to burnout. And if you’ve built up a lot of workaholic habits, like always being the last to leave the office, start by taking small steps to break the pattern: the world won’t collapse if you leave work on time.
If you need urgent support, you can call:
USA: Mental Health America on 1-800-273-8255
Australia: Beyond Blue on 1300-224-636
UK: Hopeline on 0800-068-4141
Other: Contact your country's mental health support hotline.
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