How to Overcome Imposter Syndrome: 5 Science-Backed Strategies
- Diane@CourageOverComfortCoaching
- 4 days ago
- 5 min read
Imposter syndrome is that nagging feeling that you've fooled everyone into thinking you're competent, and you're about to be 'found out.' If you've ever felt this way, you're not alone. This experience, known as the impostor phenomenon, is incredibly common among high-achievers. The struggle isn’t a lack of competence — it’s feeling unworthy of it.
In this post, I’ll provide you with five science-backed strategies to help you:
Recognise the key signs of imposter syndrome
Understand why it shows up
Implement practical, evidence-based steps to silence self-doubt
Lead with authentic confidence
I’m Diane Thompson of Courage Over Comfort Coaching, and I work with senior leaders and high-potential women who are ready to break out of self-doubt and step fully into their influence.
What is Imposter Syndrome? The Definition and Its Impact
Originally coined in 1978 by Pauline R. Clance and Suzanne A. Imes, the imposter phenomenon describes persistent feelings of self-doubt and the fear of being exposed as a “fraud,” even when there is clear evidence of success and competence.
For example: you’ve been promoted, you’ve delivered results, your peers praise you - yet inside you’re thinking, “They must have got it wrong. I don’t really belong here.”
Why this matters:
It undermines your confidence, making you undervalue your impact.
It causes you to over-work, over-prepare, avoid delegation and burn out. [Asana]
It holds you back from authentic leadership, risk-taking, and stepping into your full voice.
What Are the 5 Types of Imposter Syndrome?
According to expert research, there are five “types” or profiles of imposter-feelers.
Recognising yours is the first step to accelerating change.
The Perfectionist – Focuses on how things are done. Any flaw = failure.
The Expert – Measures competence by what they know or how quickly they learn. If they don’t know something – “I’m a fraud.”
The Soloist – Believes “I must do it alone.” Asking for help = exposing weakness.
The Natural Genius – Believes you should effortlessly succeed. If you struggle, you feel like a fake.
The Super-Person – Juggles many roles (leader, parent, mentor, partner) and expects to excel in all. Falling short in any role means failure.
Take a moment: which of these profiles feels most like you? Becoming aware is your first powerful shift.
How to Overcome Imposter Syndrome: 5 Science-Backed Strategies
Here are five evidence-based strategies to move you from stuck in “fraud mode” to stepping into your power with authenticity and impact.
Separate Feelings from Facts.
The Science: Cognitive-behavioural principles show that our thoughts are not always facts. Those feelings of “I don’t belong” are real — but they’re not evidence. Research shows many high-achievers experience imposter feelings despite strong, objective performance metrics.
Your Strategy: When the “fraud” voice speaks up, pause and ask: “What is the objective evidence for and against this thought?” Write down the factual evidence of your success.
Reframe Your Inner Rule-Book.
The Science: Psychologists note that people with imposter syndrome often have rigid, unconscious "competence rules" (e.g., "I must never ask for help"). These create impossible standards and perpetual anxiety.
Your Strategy: Identify one of your own internal rules. Then, consciously re-write it to be realistic and compassionate. Example: Change “I must know everything” to “I have the capacity to learn what I need to succeed.”
Normalise the Experience Through Sharing.
The Science: Studies on social sharing and self-disclosure indicate that bringing hidden fears into the light reduces their power. Sharing your experience dissipates the isolation and shame that fuel imposter feelings.
Your Strategy: Choose a trusted peer or mentor and share: “One thing I’m proud of is X, and one thing I’m figuring out is Y.” You’ll likely find they have similar experiences.
Document and Attribute Your Wins Accurately.
The Science: Those with imposter syndrome often attribute success to external factors like luck, while internalising failure. The act of writing down achievements builds a new, evidence-based narrative of competence.
Your Strategy: Keep a weekly "Win Log." Write down two specific achievements and the skill, effort, or perseverance you contributed to make them happen.
Embrace Strategic Imperfection.
The Science: Perfectionism is a core driver of imposter syndrome. Behavioural experiments show that deliberately submitting "good enough" work (instead of perfect) and observing that the outcomes are still positive can systematically dismantle the fear of failure.
Your Strategy: Identify one low-stakes task this week and intentionally deliver it at 85% of your perceived capacity. Notice what happens. Did the world end? Was the result still valuable? This builds evidence against the need for perfection.
Join an In-Person Imposter Syndrome Masterclass
If you're ready to transform the strategies you've just learned into lasting confidence, I invite you to my exclusive, in-person masterclass. Move beyond reading and into a powerful, supportive environment designed for breakthrough.
This is not another webinar. This is a dedicated, uplifting experience for ambitious women ready to overcome imposter syndrome and replace self-doubt with unshakable self-assurance.
In this masterclass, you will:
Identify & Disarm Your Triggers: Go beyond the types and pinpoint the specific situations that activate your imposter feelings.
Create a Personalised Confidence Plan: Walk out with a tailored action plan for a lasting mindset shift, created with live feedback.
Practice Leadership Presence: Build and embody authentic confidence using practical tools you can apply immediately.
Build Powerful Connections: Join a dedicated community of like-minded leaders for genuine, ongoing support.
Choose Your Session: Multiple in-person dates are available.
Location: Pushkin House, 5a Bloomsbury Square, London WC1A 2TA, UK
Who it’s for: High-potential women, senior leaders, and professionals ready to lead with confidence.
Spaces are extremely limited to maintain an intimate, high-impact environment. Secure your place today.
Not Ready for the Masterclass? Start with My 21-Day Imposter Syndrome Challenge
If you’re looking for a structured, self-paced way to start building confidence — or want to gift someone special a practical toolkit to quiet self-doubt — my Courage Over Comfort 21-Day Challenge Series™: Imposter Syndrome is the perfect choice.
Delivered in a beautiful, gift-ready box, this challenge includes 21 daily, actionable tasks designed to help you (or a loved one) quietly build confidence, shift mindset, and dismantle self-doubt — one step at a time.
Whether you keep it for yourself or give it to someone you care about, it’s a tangible reminder to embrace your strengths and step confidently into your potential.
Final Word
Imposter syndrome isn’t a sign that you’re incapable. It’s a sign that your mindset has not yet caught up with your achievements. You do belong. These science-backed strategies are your toolkit to bridge that gap, allowing you to step into your full potential and lead with the confidence you deserve.
