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Writer's pictureKaitlyn Boudreault

Neurodivergence: Managing Imposter Syndrome and Perfectionism

Updated: Nov 27

Living in a world designed around neuronormativity may lead neurodivergent individuals to feel inadequate.


You may find yourself feeling not good enough, regardless of how hard you try. These feelings frequently lead to perfectionistic tendencies and imposter syndrome. 


Despite the effort you invest in a task, even when you achieve success, you may still feel undeserving of these accolades or believe that things could have been more perfect.


This creates a recurring cycle between imposter syndrome, perfectionism, and the associated feelings of guilt.



Moreover, neurodivergent individuals might experience perfectionism and imposter syndrome more intensely than others.


Navigating perfectionism and imposter syndrome can evoke a range of feelings, including rejection-sensitive dysphoria, burnout, anxiety, depression, and more. 


When facing these traits, you can seek support from a neurodiversity-affirming therapist or coach to develop strategies.


In this blog, we'll explore perfectionism and imposter syndrome further and offer guidance on how to work toward feeling adequate.


What Is Neurodivergent?


The term "neurodivergent" originated with Kassiane Asasumasu during the autism rights movement that began in the 1990s. 


Kassaine and other autistic rights activists recognized that some non-autistic people have brains that differ from what society considers “normal” neurocognitive functioning. 


These individuals later came to be understood under the umbrella term “neurodivergent,” a nonmedical expression that refers to people whose neurocognitive functioning diverges from predominant societal norms in various ways.


Examples of neurodivergent conditions include:


These conditions share numerous neurodivergent traits due to brain differences, such as sensory issues, difficulties with rejection, task initiation challenges, emotional dysregulation, hygiene issues, communication hurdles, anxiety while waiting, and burnout


Individuals may also frequently mask their neurodivergent traits to fit into societal norms.



What Is Perfectionism?


Perfectionism is a state that anyone can experience. 


It’s involves setting unattainable expectations for yourself and then punishing yourself when you fail to meet these standards.


Often, the root cause of this perfectionism lies in a profound fear of rejection or previous traumatic experiences. 


Ultimately, perfectionism serves as a maladaptive mechanism for controlling outcomes—a symptom of anxiety.


You might strive for perfection to avoid rejection for any perceived flaws, especially if you experience a sensitivity to rejection as a neurodivergent individual. 


These feelings can complicate work, school, home, and relationships.


If this resonates with you, a neurodivergent therapist or coach can support you virtually in discovering strategies to manage these challenges. 



What Is Imposter Syndrome?


Imposter syndrome refers to the tendency to doubt your skills and equate imperfection with inadequacy.


You might attribute all of your successes with luck while being excessively critical of any mistakes or flaws. You might feel that every error within a team project is solely your fault.


Even after succeeding, self doubt in your abilities may remain.  


For neurodivergent individuals, neurodivergent masking to hide your traits and appear more neurotypical may also be performed. This can exacerbate imposter syndrome.


Imposter syndrome can negatively affect your self-esteem and how you engage in relationships, work, and school. Those experiencing imposter syndrome often avoid situations to minimize their feelings of inadequacy.


What Do Perfectionism and Imposter Syndrome Look Like?


Perfectionism can manifest in various ways, depending on the individual. Common experiences of perfectionism include:


  • Excessive self-criticism

  • All-or-nothing thinking

  • Unrealistic standards

  • Feelings of depression

  • Low self-esteem

  • Burnout 

  • Fear of failure

  • Procrastination

  • Defensiveness to criticism


Similarly, imposter syndrome can appear through several key indicators, such as:


  • Perfectionism

  • Burnout

  • Working excessively

  • Downplaying achievements

  • Struggling under pressure

  • People-pleasing 

  • All-or-nothing thinking

  • Low confidence

  • Comparing yourself to others


Like neurodivergence, both perfectionism and imposter syndrome exist on a spectrum. Some people may feel only minor effects from these, while others may find them debilitating.


What Causes Perfectionism and Imposter Syndrome?


Researchers continue to explore the causes of perfectionism and imposter syndrome, but no universal cause exist.


These phenomena likely arise from a combination of genetic and environmental factors. 


The main causes of perfectionism include:


  • Childhood abuse and trauma

  • Relationships with high-expectation individuals

  • Genetics: You are more likely to exhibit perfectionistic tendencies if your parents are perfectionist.

  • Detail-oriented or Type A personality

  • Strong fear of rejection

  • Tying self-worth to achievements

  • Need for control

  • Societal expectations and pressure


The main causes of imposter syndrome include:


  • Anxiety-prone personality and low self-esteem

  • Childhood experiences with high expectations

  • Being part of a minority group, such as being neuroqueer

  • Social media comparisons

  • Profession: Imposter syndrome is especially common in academia.

  • ADHD paralysis or difficulty initiating task


The Impacts of Perfectionism and Imposter Syndrome


Perfectionism and imposter syndrome can affect all areas of your life, including your career, relationships, and academic success


Common impacts of these include:


Ways to Cope With Perfectionism


Now that you understand more about perfectionism and imposter syndrome, here are some coping strategies tailored for neurodivergent folks. These tips include:


  • Recognize Perfectionism: The first step to combating perfectionism is recognizing it when it arises. By identifying these signs, you can develop effective coping strategies.

  • Time Without Masking: Perfectionist tendencies can involve masking neurodivergent traits. Allowing yourself to be unmasked can help you embrace your flaws and accept yourself.

  • Adopt Realistic Thoughts: Replace the negative belief of “I'm not good enough" with more positive thoughts that uplift you.

  • Practice Perspective-Taking: Spend time considering other individuals' viewpoints. Do you notice their flaws as much as you believe they notice yours? Likely not.

  • Embrace Mistakes: Intentionally make mistakes in your work to learn that imperfection is acceptable. Practice managing your reactions to errors.

  • Practice Self-Compassion: Understand that everyone has flaws and practice kindness toward yourself. Engage in self-care when experiencing imposter syndrome.

  • Acknowledge Your Achievements: Imposter syndrome may lead you to believe your achievements are insufficient. Try documenting your successes and celebrating them.

  • Seek Supportive Environments: Look for neurodivergent-friendly spaces that reduce unrealistic expectations and comparison to others.

  • Reduce pressure: If you feel overwhelmed, practice removing "should" from your self-talk. For example, replace "I should do this" to "I could do this."

  • Use Positive affirmations: Counter the belief of “I‘m not good enough“ with positive affirmations to bolster your confidence and self-worth, independent of productivity.

  • Set Realistic Expectations: Establish expectations that cater to your needs as a neurodivergent or disabled individuals. Avoid societal pressures that breed anxiety over imperfection.

  • Focus On Completion Over Perfection: Remember, you are human, not a robot. Recognize that perfection isn't attainable. Concentrate on completing tasks first, and return to refine them later if time permits.

  • Join Support Groups: Engage with communities that can offer strategies for managing perfectionism and imposter syndrome. 

  • Request Accommodations: Neurodivergence may qualify as a disability. If you encounter challenges related to your neurodivergent condition at school or work, inquire about accommodations to help manage these difficulties.

  • Seek Neurodiversity-Affirming Therapy: If you need additional support for coping with imposter syndrome and perfectionism, find a therapist who affirms your identity and collaborates with you on coping strategies.


Book a Free Consultation With Blue Sky Learning


Do you face these challenges due to imposter syndrome and perfectionism?

Are you ready to work on managing these symptoms?


Book a free 20-minute consultation with one of Blue Sky Learning’s expert neurodivergent coaches or therapists to create a personalized plan that suits your unique needs. 






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