Four steps to overcome imposter syndrome at work

You’re inadequate. You’re incompetent. You’re a fraud.

Does your inner voice ever sound like this? Maybe it’s when you’re preparing for a big presentation or tackling a new challenge at work. That relentless critic in your head can be loud, persistent, and draining. These critical thoughts are more common than you might think—and they don’t have to control your narrative.

Here are four actionable strategies to help you navigate self-criticism so you can approach your workday with greater self-compassion.

1. Remember that self-criticism is normal

If thoughts like “You’re going to mess it all up” or “You’re not worthy of the position” pop into your head during the day, know that this is a natural part of being human. In his book, The Confidence Gap, psychotherapist Russ Harris explains that self-criticism has evolutionary roots. Our minds developed this tendency as a survival mechanism, helping our ancestors identify weaknesses, avoid danger, and improve their chances of success.

Why is recognizing this the first step to overcoming harsh self-judgment? Many of us expend energy fighting these thoughts or believing we shouldn’t have them, which only amplifies their impact. Understanding their evolutionary origin helps us normalize them, we can reduce their hold over us and foster greater self-compassion.

2. Criticism isn’t the only motivator

When you’re caught up in self-criticism, it’s easy to convince yourself that it’s the only way to stay motivated. But as Harris explains, treating yourself with kindness can be just as powerful. He offers the following analogy to illustrate the point.

Imagine you have a donkey carrying goods to the marketplace. Which method is more effective for motivating it—prodding it along with a stick or offering it a carrot?

Both approaches can work, but over time, the donkey prodded with a stick becomes exhausted and miserable, while the one motivated by the carrot remains healthy and content. Similarly, humans respond better to kindness and encouragement ("carrots”) than to criticism and demands (sticks"). 

3. Notice, name and neutralize

Noticing that you judge yourself harshly is the first step in alleviating some of the pressure. 

Pause and take a deep breath. As you do this, name the emotions you’re feeling. You can say something like, “Here’s anger” or “Here’s anxiety." This creates distance between you and the emotion, helping you to manage it more effectively moving forward. 

Next, imagine these thoughts as leaves drifting down a stream—observe them and let them pass without holding on to them or pushing them away. This visualization exercise can help you neutralize the power of your negative thoughts and allow you to move on with your task

4. Practice self-compassion

Acknowledge your feelings and respond with kindness, treating yourself as you would a loved one in similar pain. In his book, The Reality Slap, Harris refers to this as holding yourself kindly. By doing so, you can create an inner environment that supports growth, healing, and emotional resilience. This approach allows you to embrace your emotions with acceptance, freeing you from cycles of shame or self-criticism, while opening the door to mental wellbeing.