Experts say the 3-3-3 Rule can help you break out of your anxious thoughts when you start to spiral

Imposter syndrome—a feeling that you are not as capable as others think and that you might be exposed as a fraud—is a common experience for many people who create, present, or take on new professional opportunities.

Why the feeling can be a positive indicator

Harvard behavioral social scientist Arthur C. Brooks, a specialist in happiness and author of The Happiness Files: Insights on Work and Life, notes that the higher “strivers” climb, the more insecure they may feel about their achievements. He explains that this insecurity is “completely natural.”

Brooks also observes that the only group largely untouched by imposter syndrome are those who truly are imposters, highlighting an irony: “people who deserve success through hard work and merit … are not quite sure they deserve it. And the people who don’t deserve it are often the people who actually are most sure that they do.”

Did You Know? According to Brooks, one in 14 people in the population scores above average on traits associated with the “dark triad” (narcissism, Machiavellianism, psychopathy), a group that typically does not experience imposter syndrome.

Brooks describes “good, normal, healthy” individuals as likely to experience imposter syndrome from time to time, especially when they focus on what they cannot yet do while others see the value they already create. This dynamic is driven by the psychological “negativity bias,” which makes people concentrate on perceived shortcomings.

Expert Insight: Samantha Carter, senior health reporter, points out that recognizing imposter syndrome as a signal of humility can help professionals reframe self‑doubt. Rather than viewing it as a flaw, it can serve as a cue to identify growth areas while acknowledging existing strengths—a balance that supports mental well‑being and sustained performance.

Turning self‑doubt into growth

Brooks advises that when imposter syndrome appears, it signals an opportunity to improve. He encourages “leaning into the imposter syndrome without giving in to it,” suggesting that successful individuals have more visible strengths than weaknesses.

He warns that if weaknesses dominate perception, it may feel like being “a loser when everybody else sees you as a winner,” but stresses that focusing on strengths while acknowledging areas for development can drive improvement.

By treating self‑doubt as evidence of a healthy sense of humility, individuals can use it as a catalyst for personal and professional growth.

Frequently Asked Questions

What is imposter syndrome?

Imposter syndrome is the experience of doubting one’s abilities and fearing that others will discover they are not as competent as perceived, even when evidence of skill exists.

Who is most likely to feel imposter syndrome?

According to Brooks, ambitious “strivers” who achieve success often feel imposter syndrome, while people who truly lack merit are less likely to experience it.

How can imposter syndrome be used positively?

Brooks suggests using the feeling as a prompt to identify skill gaps, focus on strengths, and pursue targeted improvement, thereby turning self‑doubt into a growth opportunity.

What steps might you take today to turn feelings of self‑doubt into a roadmap for personal development?