How Impostor Syndrome Affects Leadership Effectiveness and Mental Health
Mark Carney speaks during his Liberal leadership campaign launch in Edmonton, Jan. 16, 2025.
Jason Franson/The Canadian Press via AP
What to Consider When Reading
How does impostor syndrome affect your leadership decisions and interactions with your team?
What strategies can you implement today to challenge self-doubt and build self-confidence?
As a leader, you’re trusted to make big decisions, guide your team, and set a vision. But even in this role, you might find yourself wondering if you truly belong. There’s this voice that questions your abilities, dismisses your successes as luck, and fears that one mistake could “reveal” your inadequacy. If this sounds familiar, you’re dealing with impostor syndrome—a quiet but powerful force that can chip away at both your confidence and your mental health. And in a leadership role, it doesn’t just impact you; it can affect your entire team and organization.
So, how do you move past impostor syndrome and step into your role with confidence? Here are some advanced, research-backed strategies specifically aimed at helping leaders recognize and overcome impostor syndrome for a stronger, healthier approach to leadership.
1. Use Cognitive Behavioral Techniques (CBT) to Challenge Negative Beliefs
One of the most effective ways to break down impostor syndrome is to examine the beliefs that fuel it. Cognitive Behavioral Therapy (CBT) offers tools to identify and reframe the unhelpful thoughts that drive feelings of impostorism. Leaders dealing with impostor syndrome often have patterns of “all-or-nothing” thinking, catastrophizing, or dismissing accomplishments as luck.
Try this: the next time you catch yourself thinking, “I don’t deserve to be here,” pause and challenge it. Ask yourself, What’s the evidence for and against this thought? Research shows that replacing distorted thoughts with balanced perspectives can weaken impostor syndrome’s grip over time. Practicing CBT techniques on your own or with the guidance of a therapist can help you start building a mindset that’s more rooted in reality than in self-doubt.
2. Implement Self-Compassion Breaks to Reduce Self-Criticism
Leaders with impostor syndrome often hold themselves to impossibly high standards and can be incredibly self-critical when they fall short. Research led by Dr. Kristin Neff on self-compassion shows that treating yourself with kindness can help reduce stress and build resilience. A self-compassion break is a simple practice where you acknowledge a struggle, remind yourself that imperfection is human, and offer yourself the same kindness you’d give a friend.
To take a self-compassion break, pause and say something like: This is hard, and I’m struggling right now, but I know I’m not alone. I’ll get through this and learn from it. Research has shown that practicing self-compassion helps leaders bounce back more quickly from setbacks and reduces the impact of impostor syndrome on mental health.
3. Reframe Impostor Syndrome as a Growth Signal
Studies show that growth-oriented mindsets can help reduce the impact of impostor syndrome. Instead of seeing your self-doubt as a flaw, consider reframing it as a sign of growth. Feeling like an impostor often comes from stretching beyond your comfort zone, which is actually a good thing—it means you’re taking on new challenges and responsibilities.
Start viewing those uncomfortable feelings as indicators that you’re moving forward and growing as a leader. Acknowledge the discomfort, and remind yourself that it’s a natural part of stepping up. Research shows that embracing discomfort as a part of the growth process can reduce the fear of failure and help you lean into your role with more confidence.
4. Practice the “5-Minute Rule” for Decision-Making
Indecision is common among leaders dealing with impostor syndrome, often because they’re afraid of making the wrong choice. The “5-Minute Rule” is a technique from decision psychology that can help you make decisions faster by reducing overthinking. Set a timer for five minutes, and give yourself permission to make a decision within that window, even if it’s not perfect.
This approach helps reduce the paralysis that comes with impostor syndrome and encourages you to trust your instincts. Research suggests that practicing time-limited decision-making can help you build confidence and reduce the cognitive load of second-guessing, freeing up your mental energy for other leadership responsibilities.
5. Use a “Brag File” to Rewire Your Brain to Recognize Success
Impostor syndrome often makes leaders dismiss or forget their achievements. A “brag file” is a digital or physical collection of positive feedback, compliments, and accomplishments you can review to remind yourself of your successes. This technique, supported by research in positive psychology, can help combat the brain’s negativity bias, which tends to focus on flaws and mistakes.
Spend a few minutes each week adding new accomplishments to your brag file. Then, make it a habit to review your file when feelings of doubt creep in. Studies show that regularly focusing on achievements can help rewire your brain to acknowledge success, making it easier to internalize your strengths and quiet impostor syndrome over time.
6. Practice “Mentorship Visualization” to Build Confidence
Research shows that mentoring and being mentored are both powerful tools in reducing impostor syndrome. But even if you’re not actively in a mentorship relationship, you can tap into this benefit through “mentorship visualization.” This technique involves visualizing yourself as both a mentor and a mentee, asking yourself how you’d advise someone in your situation or how a trusted mentor might guide you.
Next time you’re struggling, imagine what you’d say to a mentee who was dealing with similar self-doubt. Or, think about how a mentor would support and encourage you. This technique can help you tap into your own wisdom and reinforce your confidence. It leverages the power of perspective, helping you see your situation more objectively and compassionately.
7. Reframe Feedback as “Information for Improvement”
Receiving feedback can feel daunting when you’re struggling with impostor syndrome because it often feels like confirmation of inadequacy. But research in growth mindset psychology shows that reframing feedback as “information for improvement” rather than “judgment of worth” can significantly reduce defensiveness and anxiety.
When you receive feedback, focus on specific, actionable items rather than viewing it as a measure of your competence. Ask questions like, What can I learn from this? How can I apply this to grow? This approach not only builds resilience but also shifts your focus from self-doubt to self-improvement, helping you turn feedback into a tool for growth rather than a source of stress.
8. Use Power Posing to Activate Confidence Physically
If you’ve ever felt nervous before a big meeting or presentation, you’re not alone. Impostor syndrome often triggers physical symptoms of anxiety, like a racing heart or shallow breathing. Social psychologist Amy Cuddy’s research on “power posing” suggests that holding a high-power pose—such as standing tall with your hands on your hips—for a few minutes can actually help you feel more confident.
Before going into a challenging situation, take a few minutes in private to stand in a powerful stance. Studies suggest that power posing can increase feelings of self-assurance, reduce stress, and prime you to handle pressure with more confidence. It’s a simple yet effective way to create a “mindset shift” through your body language, helping you face leadership challenges head-on.
Conclusion
Impostor syndrome is a challenge for many leaders, but it doesn’t have to define you. By using techniques from sports psychology, CBT, and positive psychology, you can start shifting your mindset and rewire your brain to recognize your strengths. Recognize that leadership isn’t about having all the answers or never feeling doubt—it’s about growing, learning, and becoming comfortable with the uncomfortable. Embrace your journey, lean into growth, and remember that the feelings of doubt are just part of your progress.
