Learning to thrive while working or in graduate school is difficult. It's mentally intense, often isolating, and full of brilliant people who seem like they have it all figured out. Now add ADHD to the mix, and suddenly it can feel like you're the only one who's barely holding it together while everyone else is submitting perfect drafts, publishing papers, and answering emails on time.

And then comes that voice:

"You don't belong here."

"They're going to figure out you're not as smart as they think."

"It was probably just luck you got in."

Sound familiar?

According to The Imposter Phenomenon by Sakulku and Alexander, around 70% of people experience imposter syndrome at least once. But for those of us with ADHD, it's often more than a passing feeling—it's a loop we can get stuck in.

Why ADHD Makes Imposter Syndrome Louder

Living with ADHD in academia often means:

Missing deadlines despite genuinely caring
Needing more time and energy to focus
Constantly comparing yourself to peers who seem "on top of it"
Feeling like your struggles are proof that you don't belong

But here's the thing: your brain works differently. And that difference doesn't make you any less intelligent or capable—it just means the system wasn't built with your wiring in mind.

Dopamine, ADHD, and Why We Procrastinate (Even When We Care)

Here's the neuroscience behind it: ADHD is linked to dopamine dysregulation—a chemical in your brain that helps with motivation, focus, and reward.

In short, your brain doesn't get the same dopamine boost from low-stimulation tasks like:

Reading academic articles
Responding to long emails
Rewriting a research proposal

That's why procrastination happens. Not because you're lazy, but because your brain constantly seeks stimulation or urgency to get started.

Why do you suddenly power through an assignment at 11:48 PM before the deadline? That's your brain finally getting the dopamine it needs—from stress, urgency, and pressure.

So what helps?

Break big tasks into smaller, rewarding steps
Gamify focus using timers (like the Pomodoro technique)
Add novelty or interest—change locations, add music, or use color coding
Start with something easy, just to get momentum

This isn't about excuses—it's about understanding your brain and creating systems that work with it, not against it.

The Worry About What Others Think

Working for others can feel like a spotlight is always on you—your advisor, your peers, your department. When you have ADHD, it's easy to worry that people are noticing:

The time it takes you to respond
The messy draft you submitted
That moment you blanked in a seminar

The fear of being "found out" is real. But the truth? Most people are too wrapped up in their own stress to be watching you that closely. And even if they do notice something, it doesn't mean you're failing—it just means you're human.

How to Break the Cycle and Build Confidence

Here are a few ways I've learned to manage imposter syndrome and ADHD in grad school:

1. Build Self-Efficacy with Small Wins

Confidence comes from doing, not waiting to feel ready.

Track your progress with a "done" list
Break tasks into bite-sized goals
Celebrate every milestone, even the small ones

Small wins create momentum. Momentum builds trust in yourself.

2. Rewire Your Self-Talk

Notice the negative thoughts like:

"I'm so behind."

"I'm going to fail."

"Everyone else is better than me."

Now try flipping them:

"I'm making progress, even if it's slow."
"This is hard, but I'm figuring it out."
"I don't have to be perfect to be valuable."

Be realistic, but kind. You don't need toxic positivity—you need supportive truth.

3. Create Systems That Work for Your Brain

Instead of forcing yourself into someone else's routine, try:

Visual tools like Trello or sticky notes
Time-blocking your calendar with built-in buffer zones
Body doubling (working with someone quietly in the background)
Permission to write messy first drafts without judgment

4. Find Your People

You're not alone—even if it feels that way.

Join ADHD communities, talk to friends, or connect with mentors who understand. If you feel safe, gently let your advisor know how ADHD affects your workflow.

"I'm working on managing time a little differently because ADHD can make deadlines tricky, but I'm on it."

That one sentence can ease so much pressure and open the door to support.

Final Thoughts

You are doing something hard—grad school is no joke. Doing it with ADHD doesn't make you weak. It makes you incredibly resilient.

Yes, imposter syndrome will still pop up sometimes. But now you've got tools. You've got awareness. And you're building a relationship with your brain based on trust, not shame.

You're not here by accident.

You're not a fraud.

You do belong.

And you're doing better than you think. We can help support you in your journey with ADHD and neurodivergence at Valid Love. Counselling is beneficial for embracing differences, learning self-compassion and self-acceptance. Counselling can also be used to support and grow tools to become more efficient in work and school. We are here for you!

ADHD, Imposter Syndrome, and Grad School and Beyond: Learning to Trust Your Own Brain