Reframing ADHD as a Strength: Overcoming Imposter Syndrome

The Problem with Viewing ADHD as a Deficit

Many of my clients view an ADHD diagnosis as a problem—something that needs to be fixed, as if their brain is broken. From this line of thinking, it’s a small leap to believing that they are bad at time management, prioritization, task initiation, or sustained attention. This way of thinking leads to living from a place of lack: I’m not fast enough, not organized enough, not reliable, not smart. You get the idea.

This kind of self-perception creates fertile ground for imposter syndrome—the persistent fear that you are not good enough or capable, even in the face of evidence to the contrary. Imposter syndrome thrives on the narrative that you are inadequate, which is often magnified by ADHD tendencies like perfectionism, overthinking, or a heightened sensitivity to criticism.

Shifting the Spotlight: Focusing on Strengths

When we shine the spotlight of our attention on what is going wrong, weaknesses and deficits demand more brain space and airtime in our internal dialogue. These perceived shortcomings grow stronger and more central in our self-perception.

On the other hand, when we shift our attention to what is working—even small successes—those accomplishments become stronger and more significant in our internal conversations. By intentionally focusing on what is going well, we can reshape how we view ourselves and our capabilities. Shifting the spotlight doesn’t mean ignoring challenges, but it does mean reframing them as part of a bigger picture, where strengths and successes coexist with difficulties.

You Are Not Your Mistakes

Recently, I spoke with a woman who described herself as a “hot mess” without even pausing to take a breath. The first words out of her mouth were, “I am a hot mess.” Maybe things are hectic for her right now, her calendar is packed, or multiple situations are demanding her attention. But here’s the truth: that is what is happening, not who she is.

When we allow the spotlight of our attention to narrow in on our struggles, weaknesses, or fears, we give those negatives the power to define our identity. This is the foundation of imposter syndrome. For example, if you fail to complete a task, it doesn’t mean you are a failure. If you make a mistake, you are not a mistake. By separating actions from identity, we can begin to build a healthier self-concept and quiet the voice of imposter syndrome.

Identifying and Celebrating Strengths

“What kind of strengths are you talking about, Ruth?” you might ask. Let me share a few examples:

• Stacy (not her real name) struggles to pay attention long enough to organize her closet. However, she has an incredible ability to walk into a room and intuitively understand the dynamics of individual relationships, identifying the “hot spots” with remarkable accuracy.
• A good friend of mine has struggled with dyslexia her entire life, but she’s developed excellent editing skills and is now an accomplished videographer.

These examples demonstrate that perceived weaknesses often coexist with remarkable strengths. Recognizing and celebrating these strengths is a powerful antidote to imposter syndrome. It reminds us that success doesn’t come from luck or external approval—it comes from leveraging our unique abilities.

Changing the Narrative

Imposter syndrome thrives on the narrative that whispers fears: I’m afraid I’ll be exposed as incompetent. I have to overwork to prove myself. When we receive compliments, we might dismiss them, thinking, Oh, they’re just being nice. But what if the compliment is true?

Let’s shift the narrative from, I succeeded because I was lucky or someone just likes me, to:

• I succeeded because I did the research.
• I’ve done my homework.
• I have strengths.
• I have learned the necessary skills.

By reframing our internal dialogue, we can build confidence and begin to see our ADHD not as a deficit but as a unique part of who we are—a source of strength, creativity, and resilience. This process is a critical step in overcoming imposter syndrome.

Conclusion: Reframing Imposter Syndrome

Imposter syndrome, simply put, is negative thinking. Our ADHD tendencies become fuel for all that negative thinking, often amplifying self-doubt and making us feel undeserving of our achievements.

May I recommend that you journal using these questions to help you reframe that lack mindset:

• Is there substantial evidence for my thought?
• Is there evidence contrary to my thought?
• What would a good friend think about this situation?
• What is my part of the problem and how can I make the situation better?
• Are there other ways I could look at this situation?

Imposter syndrome loses its power when we challenge the negative thoughts it feeds on. Celebrate small wins and acknowledge any progress, no matter how insignificant it may seem. Each step forward is proof that you are capable, deserving, and resilient.