Intense self-doubt. Fear of being exposed as a fraud. The worry that any success is just luck, not ability.

These are all signs of imposter syndrome, which has a way of surfacing precisely when we decide to do something new and important, like pursuing better health.

What Is Imposter Syndrome?

It’s the voice you hear when you’re getting ready for your walk. “Who are you kidding? You’re not an athlete. You’re never going to be healthy.” Memories of skipped workouts and late-night DoorDash play through your mind, and suddenly you feel you’re only posing as someone who “enjoys movement” or “eats mindfully.” You worry that everyone can see through the act — that they know you're faking it.

Imposter syndrome is strongly related to perfectionism. If you don’t embody an action or behavior flawlessly and consistently, then you feel you don’t deserve to claim it. And if that’s the case, then why bother trying? Compliments are difficult to accept; any win is chalked up to coincidence. “I’ve messed up on my wellness journey before, so this win doesn’t count.” There is a sense of hopelessness that you can never entirely change for the better.

Yet imposter syndrome is a pattern of thoughts that can be unlearned. With intention, practice, and patience, you can quiet imposter thinking and claim the space you deserve to be in.

How to Counter Imposter Syndrome

Befriend your inner critic.

That voice of self-doubt underlying your imposter syndrome? Give it a funny name, like “Faker Fran” or “Perfect Penny.” Talk to it. “There you are, Imposter Ingrid. I understand you feel like you’re not an ‘exercise person,’ but we’re going to go for it, anyway.” It sounds silly, but labeling your critic helps you anticipate its appearance and distance yourself from your negative thoughts.

Pretending is part of the process.

Expect to feel challenged and afraid when you’re stretching into new territory. With a growth-oriented mindset, you’ll embrace slip-ups and discomfort as part of the process of change, not evidence that you’re doing it wrong or aren’t on the right path.

All action matters.

Imposter syndrome will try to convince you that your accomplishments must look a certain way to “count” — thoughts designed to throw you off track. Every night, jot down three small wellness actions you took:

  • Drank an extra glass of water
  • Stood up and stretched between work calls
  • Added a vegetable to lunch

Zoom in. 

When we’re trying to alter our patterns and habits, we often envision the finish line of our wellness journey. But when the gap between where we are and where we aim to be feels huge, self-doubt rushes in. Shrink the frame: It’s not about, “How will I ever become a healthy person?” but “What can I do today to move toward this?”

Practice using uplifting phrases …

… to respond to imposter thoughts. Keep them easily accessible:

  • I’m a beginner, not an imposter.
  • I’m becoming the kind of person who … 
  • I may not be exactly where I want to be, but I am actively changing that.

Fill your own cup. 

Depending on others for validation and approval keeps imposter thoughts strong. Keep a journal of your progress. Notice how you feel after making healthy choices. Treat yourself like you would a friend going through the same journey.