59. Unmasking Imposter Syndrome at work: The 5 Types & How They Hold You Back with Lauren Smit
- Brittany Miller
- May 28, 2024
- 13 min read
Updated: Dec 23, 2025
Imposter syndrome at work is more than a fleeting worry that you don’t belong. It shows up as a pattern of thoughts and behaviours that quietly sabotage your confidence, slow your progress, and make every win feel temporary. If you’ve ever delayed publishing a piece of work because it “wasn’t perfect,” answered emails late into the night to prove you deserve your clients, or avoided new challenges because you’re worried you won’t get it right the first time, you’re not alone—and there are specific reasons for why you feel this way.
In this article you’ll learn a clear framework for recognizing the five distinct types of imposter syndrome, how each one typically shows up in business and life, practical strategies you can start using today to manage the thoughts that hold you back, and a realistic plan to make progress without losing yourself in perfection, people-pleasing, or paralysis. This is especially for busy entrepreneurs, parents, and professionals who need systems that work in the messy real world—not just inspirational quotes.
This week on the podcast I'm joined by Lauren Smit, she a business mindset coach helping women in service-based businesses attract quality clients so that they can build a fulfilled life with family and freedom. She was in the brand and marketing industry for over 8years before finding her passion for coaching in 2020. She realized how much more of an impact she can make when giving women the tools to build a thriving successful business where they have time to spend with family but still absolutely love what they do.
If we haven't met yet, I’m Brittany, the host of Go Get Great, and an online marketing strategist for female entrepreneurs. I teach women how to make their entrepreneurial dreams a reality through smart, actionable marketing strategies that get them seen, loved, and paid. Whether you’re eager to DIY your way to success or hire professionals to help you along the way–my goal is to make sure you walk away with the clarity you need to see the results you desire and build a life you love.
Table of Contents
Why naming imposter syndrome at work matters
Calling what you’re experiencing “imposter syndrome at work” helps remove the fog. Once a pattern is named, it becomes something you can observe instead of a permanent part of your identity. Instead of thinking, “I’m just not cut out for this,” naming the pattern lets you ask better questions: Which version of imposter syndrome am I dealing with right now? What small step will show my brain this isn’t a real threat? Who can support me in taking that step?
When you start recognizing the different faces of imposter syndrome, the solutions become clear and practical—because each type responds best to different tools. Below I break the five types down into simple descriptions, everyday examples, and quick-win strategies to use this week.
The five types of imposter syndrome and how they show up
Research and clinical observations have identified five common archetypes that capture the ways imposter feelings appear. Knowing which archetype you lean toward makes it easier to pick the right response.
Perfectionist
The perfectionist sets impossibly high standards and judges themselves harshly when expectations aren’t met. Perfectionists often delay, rework, or never ship because the work must be flawless.
How it shows up: re-editing the same social post for hours, postponing a product launch because “it’s not ready,” or comparing Draft #1 to someone else’s polished result and feeling ashamed.
Superwoman / Superman
The superhuman type pushes constantly to prove they deserve their position. They work late, say “yes” to everything, and measure worth by busyness and output—often at the expense of health and relationships.
How it shows up: always checking email during family time, answering client messages outside business hours, and believing time off will cause clients to leave.
Natural Genius
The natural genius believes skills should come easily. If something takes effort or the first attempt isn’t perfect, they feel like a failure and may avoid challenges to protect their identity.
How it shows up: avoiding public speaking because you fear fumbling a talk, not applying for a promotion because you don’t want to “fail,” or stalling on learning new software because you expect to pick it up immediately.
Soloist
The soloist equates asking for help with being incompetent. They bottle up work, micromanage, and become a bottleneck because delegating feels like admitting weakness.
How it shows up: doing every task yourself even when you have a team, missing deadlines because you won’t let others handle a job, or burning out while trying to control every outcome.
Expert
The expert believes you must know everything before you’re “qualified.” This leads to excessive training, endless research, and missed opportunities because the person is waiting to be 100% sure.
How it shows up: taking course after course without implementing, declining client work because you don’t meet every requested credential, or over-researching a post instead of publishing.
For even more insight tune into our full conversation here ↓
How to identify which type is holding you back
Sometimes more than one archetype shows up at once. That’s normal. Rather than worry about choosing a single label, use the following diagnostic questions to surface which ones are active in a given season of life or at a specific moment of stress.
What stops you from finishing or sharing work? (Perfectionist or Expert)
Are you always “on” and feel guilty when you rest? (Superwoman / Superman)
Do you avoid new challenges because you expect to get it right immediately? (Natural Genius)
Do you find it hard to ask for help, even when overwhelmed? (Soloist)
Are you collecting credentials and delaying offers because you’re not “ready” yet? (Expert)
Lauren shares a quick journaling practice you can try. Set a timer for 10 minutes and answer these prompts honestly—no edits, no social sharing.
Describe a recent time you stopped yourself from doing something important.
What was the thought that accompanied that hesitation? (“It’s not ready,” “They’ll see I don’t know enough,” “If I rest they’ll leave.”)
Which of the five types best matches that thought or behaviour?
That short exercise tends to reveal the dominant pattern more clearly than any theory alone.
Core strategies that help with all five types
There are a few foundational practices that support every pathway out of imposter syndrome at work. Use these as your starting place—they’re simple, but their impact grows with consistency.
Journaling for clarity: Write down the belief that is stopping you and ask, “Is this true? What evidence do I have?” Curiosity undercuts certainty.
Win file: Keep testimonials, compliments, wins—big or small—in a folder. Revisit them weekly and take time to feel the pride in your body.
Small experiments: Choose micro-steps (publish one post, ask for help on one task) and treat them like data-gathering, not identity tests.
Gratitude for growth: When you notice resistance, thank your brain for trying to keep you safe and then invite it to gather new evidence.
Find a mentor or coach: External perspective helps you prioritize learning over proving and provides permission to be a work in progress.
Targeted fixes for each imposter type
Once you’ve identified which archetype is most active, choose actions that directly counter the underlying fear. These are practical, easy to implement, and meant to build momentum fast.
Perfectionist: lower the bar and redefine good
Perfectionists benefit from deciding in advance what “good enough” looks like. Pick an objective standard that’s realistic (e.g., publish within 48 hours, limit revisions to two passes) and treat the first version as a test, not a final exam.
Try this: set a countdown timer for one hour. Create, edit, and publish a short piece. Notice how many people actually cared—and how that imperfect piece led to conversations and new opportunities.
Superwoman / Superman: put presence on the calendar
Start protecting blocks of undistracted time as non-negotiable. Practice presence in small increments: 10 minutes at dinner with your phone in another room, a 30-minute morning routine you won’t check messages during, or closing your laptop at a set time three evenings a week.
Experiment with boundary language: “I’ll get back to you tomorrow morning.” Saying it once helps your brain test the outcome: the world does not crumble if you don’t answer this minute.
Natural Genius: celebrate process and lessons
Reframe “failure” as “lesson.” Keep a short list of learning takeaways whenever something doesn’t go perfectly. This builds an internal narrative that effort equals growth rather than proof of incompetence.
Try this: attempt one small stretch goal that you expect to be hard and journal three things you learned afterward—even things that felt minor count.
Soloist: practice asking and delegating
Start delegating one small recurring task this week. If you don’t have a team, outsource to a contractor or swap chores with a friend. Notice the relief and track the time you reclaim.
Use this script: “I need help with X so I can spend more time on Y. Would you be willing to take this on or recommend someone who can?”
Expert: prioritize implementation over credentials
If you’re an expert-type, set a rule: for every course or certification you sign up for, commit to implementing one specific deliverable within 30 days. This shifts energy from collecting credentials to creating outcomes.
Ask a trusted mentor whether another certification is necessary for your next step—often an outside perspective stops the endless upgrade loop.
How imposter syndrome at work bleeds into personal life (and what to do about mom guilt)
Imposter syndrome at work doesn’t stay contained—it influences how you show up at home. Perfectionists and superhumans, in particular, find their professional standards seep into parenting and relationships. The result: mom guilt, people-pleasing, and the feeling that you’re never fully present.
Here are practical ways Lauren shared to stop professional imposter patterns from stealing your family time:
Dial, not season: Think of balance as a dial you move, not a season you endure. Sometimes you’ll dial up on business; sometimes family needs more of you. This reduces shame and creates a flexible rhythm that fits real life.
Schedule true presence: Block 20–60 minutes of phone-free, task-free time with your kids. Put the slot on the calendar and treat it as an appointment you keep.
Ask for logistical help: Hiring childcare for focused work blocks or asking your partner for one weekend morning of uninterrupted time are concrete steps that protect both business progress and family wellbeing.
Reframe the guilt: If you feel guilty, ask what you would say to a friend in the same situation. Often we give kinder advice to others than we allow ourselves.
When we stop treating guilt as a moral failing and start treating it as data about our values, we make better decisions—ones that actually help us deliver for both family and work. Speaking from personal experince, I usually have several types of imposter syndrome present at any given time, and implementing this practises has really helped!
Fear of success: why it’s real and how it connects to imposter syndrome
Fear of success is surprisingly common and usually sits beside imposter syndrome at work rather than being an entirely separate beast. The worry isn’t the success itself; it’s the imagined logistics and identity changes that come with it: more clients, more income, more responsibility, more public scrutiny.
To manage fear of success, break the big-picture outcome into a sequence of manageable steps. Ask yourself: if I had twice the clients, what would I need differently? A part-time assistant? Better systems? Extra childcare? Now build those supports in as you grow, rather than waiting for an impossible overnight leap.
Lauren shares a mindset shift: success is scalable. You do not suddenly require unlimited reserves of energy to handle growth. You get to build supports in stages. Each new responsibility is a design problem you can solve, not a threat to your competence.
Pricing, proposals, and the expert trap
One of the most practical places imposter syndrome at work shows up is pricing. Undercharging, avoiding putting a price on a proposal, or endlessly comparing your rates to others are all signs that a scarcity-based identity is at play.
Three pricing principles that fight imposter thinking:
Price what feels right to you first: Set a price that you can sell without resentment. If you hate the number every time you send it, your energy will undermine the sale.
Raise prices with demand: As your calendar fills, increase prices. Price is not permanent; it’s part of your growth strategy. Higher prices can buy you time and sanity—two underrated business tools.
Check beliefs about taking money: If you feel like selling is “taking” from people, work on the underlying money beliefs first. Selling is an exchange of value. When you help someone solve a problem, the price is fair.
If you find yourself endlessly taking courses to feel “legitimate” before you price or sell, ask: what evidence would I need to feel confident—actual client results, testimonials, or a mentor’s approval? Often those are more valuable than another certificate.
Failing forward: what to do when things don’t go as planned
Failure is a natural part of growth. The painful part isn’t the setback itself; it’s how we treat ourselves afterward. Imposter syndrome at work makes setbacks feel like identity-level disproof: “I’m a fraud.” To rewire this response, practice a failure ritual that reframes the event as learning.
A simple failure ritual:
Write down what happened in one sentence.
List three specific lessons or takeaways.
Note one micro-action you will take to test a different approach.
Thank yourself for experimenting.
Example: a client stops attending calls. Instead of internalizing this as proof you’re a terrible coach, use the ritual: document what happened, identify patterns (were expectations unclear? did you enable rather than empower?), and design one small change to test in future client relationships.
Books and resources that actually help
If you want to dive deeper, these books and resources are helpful companions:
Valerie Young’s work – She popularized the five-type framework for imposter syndrome and offers practical diagnostics to figure out which type you most often feel like.
The Big Leap by Gay Hendricks – A brilliant read on our upper limits and how we self-sabotage when things get good. It teaches how to stay in expansion rather than defaulting to comfort-based resistance.
You’re a Badass at Making Money by Jen Sincero – A frank, practical approach to money mindset that helps dismantle beliefs that selling and earning mean taking away or being greedy.
Combine reading with action: implement one idea from a book within a week, then track the results. Trust action as the real teacher.
A simple 30-day plan to reduce imposter syndrome at work
If you want tangible movement, follow this compact 30-day plan designed for entrepreneurs and professionals who are juggling real life.
Day 1–3: Journal for 10 minutes each day answering: What thought most often stops me? Which of the five types does it match?
Day 4–7: Create your win file (digital or physical) and add at least five wins, testimonials, or compliments.
Day 8–12: Run a small experiment tied to your dominant imposter type (publish an imperfect piece, delegate one task, or ask for help).
Day 13–17: Introduce one boundary—no work during dinner, two evenings off, or a clear “end of workday” ritual.
Day 18–22: Apply one pricing or sales experiment—send a proposal at the price you believe in or raise a package rate for new clients.
Day 23–27: Choose one growth book to read and implement a single idea in your business.
Day 28–30: Review your month: what evidence did you gather that you can handle more? Celebrate and plan the next 30 days.
This plan is intentionally small. The goal is repeated wins that show your brain you’re safe to step up.
How to keep momentum after the first win
After your first experiment succeeds—even in a modest way—capture the outcome in your win file and let yourself feel it. Many people read a compliment and quickly move to “what’s next,” but the growth is cemented when you allow new experiences to shape your self-view.
Make these habits non-negotiable:
Weekly win file review
Monthly boundary audit—what’s working and what needs to change
Quarterly pricing and capacity check—adjust as needed
Regular mentorship or peer support—someone who sees your blind spots and cheers your wins
Final thoughts: You’re not the only one—and you’re not stuck
Imposter syndrome at work is common, but it’s manageable. The trick isn’t to eliminate self-doubt entirely—that’s unrealistic—but to learn how to respond to it so it doesn’t control your choices. Name the type, apply the targeted strategy, gather evidence, and repeat.
Over time you’ll create a new default: curiosity instead of judgment, experimentation instead of paralysis, and compassion instead of shame. Those small shifts compound into a career and life where you’re making decisions from capability, not fear.
For additional support, make sure you download Lauren's free resource, Identifying Your Imposter, and connect with her for practical tips and strategies to navigate imposter syndrome.
Frequently asked questions
What exactly is imposter syndrome at work?
Imposter syndrome at work is a pattern of self-doubt and fear that you’ll be exposed as a fraud in your professional life. It can take many shapes—perfectionism, overwork, avoidance of challenges, refusal to delegate, or endless credential hunting—and shows up as thoughts and behaviours that limit your progress.
How do I know which of the five types I am?
Reflect on situations where you hold back or feel anxious. Ask: Do I delay because it’s not perfect (Perfectionist)? Do I overwork to prove my worth (Superwoman / Superman)? Do I avoid challenges that won’t be effortless (Natural Genius)? Do I refuse help (Soloist)? Do I delay action until I feel fully qualified (Expert)? Journaling for 10 minutes about a recent hesitation will usually reveal the dominant type.
Can imposter syndrome at work be different from imposter feelings at home?
The core patterns are similar, but they can look different based on roles and expectations. For example, a soloist at work might micromanage tasks, while at home the same person struggles to ask a partner for help. The solutions overlap—boundaries, delegation, and compassionate self-inquiry—so working on one area typically benefits the other.
How do I manage mom guilt alongside imposter syndrome at work?
Treat balance as a dial rather than an all-or-nothing season. Protect short blocks of true presence with your children, schedule regular help for focused work, and reframe guilt as a signal about priorities rather than a character flaw. Small changes—like a weekly no-phone playtime—can shift your experience dramatically.
Is fear of success part of imposter syndrome at work?
Yes. Fear of success often coexists with imposter syndrome. The worry is usually about the imagined consequences of growth (more clients, more responsibility) rather than success itself. Break big outcomes into steps and build supports as you grow to reduce overwhelm and make success manageable.
What should I do if I keep buying courses but never implement?
This is a classic Expert pattern. Implement a “one-in, one-out” rule: for every course you buy, commit to implementing one deliverable within 30 days, or get accountability from a mentor. Ask whether another certification truly moves you toward your next client or just postpones action.
How can I start pricing my services without feeling like a fraud?
Set a price that feels comfortable in your body first. Consider the value you deliver, your costs, and what you need to earn to sustain your business. As demand grows, raise prices. If money beliefs are the block, work on mindset (books like You’re a Badass at Making Money can help) and test pricing in small experiments.
Episode References
Identifying Your Imposter Free Resource from Lauren
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00:00 Intro
2:45 Lauren's entrepreneur journey
4:15 Facing imposter syndrome
6:00 5 types of imposter syndrome
10:00 Identifying imposter syndrome in yourself
13:00 How to overcome imposter syndrome
18:00 Ways imposter syndrome manifests in your personal life
19:00 Mom guilt
22:00 Mitigating imposter syndrome
26:00 Fear of success
28:45 Book recommendations
30:30 Balancing life and business
34:00 Biggest failure
40:30 Pricing holdups for women in business
44:00 Advice for people experiancing imposter syndrome
44:30 Wrap up
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