1 00:00:00,000 --> 00:00:04,120 Okay, so have you ever felt like a total fraud? 2 00:00:04,120 --> 00:00:05,720 Like even when you're crushing it? 3 00:00:05,720 --> 00:00:07,960 Yeah, like you've got the awards 4 00:00:07,960 --> 00:00:09,600 and everyone's saying you're amazing. 5 00:00:09,600 --> 00:00:11,480 But you're just waiting for someone to call you out. 6 00:00:11,480 --> 00:00:14,000 Totally, like, ha, we figured it out, 7 00:00:14,000 --> 00:00:15,280 you're not actually that good. 8 00:00:15,280 --> 00:00:17,200 Well, that my friend is the sneaky beast 9 00:00:17,200 --> 00:00:18,680 known as imposter syndrome. 10 00:00:18,680 --> 00:00:22,160 And you'd think success would just squash that feeling, right? 11 00:00:22,160 --> 00:00:23,920 Logically, yes. 12 00:00:23,920 --> 00:00:25,600 But today we're doing a deep dive 13 00:00:25,600 --> 00:00:27,840 into why that feeling sticks around. 14 00:00:27,840 --> 00:00:29,040 And more importantly. 15 00:00:29,040 --> 00:00:32,640 Yeah, how to rewire our brains to break free. 16 00:00:32,640 --> 00:00:34,840 It's amazing how success doesn't always 17 00:00:34,840 --> 00:00:36,960 silence the imposter syndrome. 18 00:00:36,960 --> 00:00:37,800 Really? 19 00:00:37,800 --> 00:00:39,320 It can sometimes actually make it worse. 20 00:00:39,320 --> 00:00:40,800 Oh no, why? 21 00:00:40,800 --> 00:00:42,040 Why does that happen? 22 00:00:42,040 --> 00:00:44,640 It all boils down to how our brains are wired. 23 00:00:44,640 --> 00:00:46,680 So our brains are working against us? 24 00:00:46,680 --> 00:00:47,960 In a way, yes. 25 00:00:47,960 --> 00:00:50,200 It's like this thing called confirmation bias. 26 00:00:50,200 --> 00:00:51,560 Confirmation bias. 27 00:00:51,560 --> 00:00:53,400 Our brains love to be right. 28 00:00:53,400 --> 00:00:54,240 Don't we all? 29 00:00:54,240 --> 00:00:56,440 So they're like detectives searching for clues. 30 00:00:56,440 --> 00:00:57,400 To prove their case. 31 00:00:57,400 --> 00:00:58,240 Exactly. 32 00:00:58,240 --> 00:01:01,600 So if your brain's theory is I'm not good enough, 33 00:01:01,600 --> 00:01:04,000 it's going to find every tiny mistake. 34 00:01:04,000 --> 00:01:05,160 Every little slip up. 35 00:01:05,160 --> 00:01:05,960 That's proof. 36 00:01:05,960 --> 00:01:08,760 Even if you have a ton of successes, it ignores those. 37 00:01:08,760 --> 00:01:10,480 It's like wearing those silly glasses 38 00:01:10,480 --> 00:01:12,120 with the different colored lenses. 39 00:01:12,120 --> 00:01:12,800 Yes. 40 00:01:12,800 --> 00:01:14,560 But our brains only letting us see 41 00:01:14,560 --> 00:01:16,040 the imposter colored world. 42 00:01:16,040 --> 00:01:16,880 Exactly. 43 00:01:16,880 --> 00:01:18,360 And then there's this little part of your brain 44 00:01:18,360 --> 00:01:19,360 called the amygdala. 45 00:01:19,360 --> 00:01:20,280 The amygdala. 46 00:01:20,280 --> 00:01:22,200 It's basically your brain's alarm system. 47 00:01:22,200 --> 00:01:23,760 Our built-in panic button. 48 00:01:23,760 --> 00:01:25,760 Always on the lookout for danger. 49 00:01:25,760 --> 00:01:27,920 Way back in the day, it was super useful. 50 00:01:27,920 --> 00:01:30,240 For dodging wooly mammoths and stuff. 51 00:01:30,240 --> 00:01:30,960 Exactly. 52 00:01:30,960 --> 00:01:32,560 But now it freaks out over things 53 00:01:32,560 --> 00:01:34,280 like presentations or deadlines. 54 00:01:34,280 --> 00:01:36,440 So our brain hasn't quite figured out 55 00:01:36,440 --> 00:01:39,240 that a typo isn't a life or death situation. 56 00:01:39,240 --> 00:01:40,160 Right. 57 00:01:40,160 --> 00:01:42,480 And for people dealing with imposter syndrome. 58 00:01:42,480 --> 00:01:43,400 It's even worse. 59 00:01:43,400 --> 00:01:46,760 That alarm system is basically on high alert all the time. 60 00:01:46,760 --> 00:01:50,160 So every little challenge feels like a major crisis. 61 00:01:50,160 --> 00:01:51,000 Think of it like this. 62 00:01:51,000 --> 00:01:51,440 OK. 63 00:01:51,440 --> 00:01:54,560 It's like your amygdala is said to super sensitive mode. 64 00:01:54,560 --> 00:01:55,440 Oh no. 65 00:01:55,440 --> 00:01:56,400 So we're doomed then. 66 00:01:56,400 --> 00:01:58,360 It's stuck with this prehistoric wiring. 67 00:01:58,360 --> 00:01:59,240 Not at all. 68 00:01:59,240 --> 00:02:00,600 Here's the good news. 69 00:02:00,600 --> 00:02:01,240 Tell me. 70 00:02:01,240 --> 00:02:03,680 Our brains are incredibly adaptable. 71 00:02:03,680 --> 00:02:04,440 So we can change. 72 00:02:04,440 --> 00:02:05,360 Yes. 73 00:02:05,360 --> 00:02:06,920 We can actually rewire them. 74 00:02:06,920 --> 00:02:07,200 Wait. 75 00:02:07,200 --> 00:02:07,680 Hold on. 76 00:02:07,680 --> 00:02:09,000 Rewire our brains. 77 00:02:09,000 --> 00:02:10,840 How is that even possible? 78 00:02:10,840 --> 00:02:12,640 It's called neuroplasticity. 79 00:02:12,640 --> 00:02:14,600 Your brain is constantly under construction. 80 00:02:14,600 --> 00:02:16,000 That is so cool. 81 00:02:16,000 --> 00:02:17,120 We can actually remodel it. 82 00:02:17,120 --> 00:02:19,400 So we're not stuck with our current wiring. 83 00:02:19,400 --> 00:02:20,400 I'm all ears. 84 00:02:20,400 --> 00:02:22,160 How do we start rewiring? 85 00:02:22,160 --> 00:02:26,360 One powerful technique is called cognitive reappraisal. 86 00:02:26,360 --> 00:02:27,600 Cognitive what now? 87 00:02:27,600 --> 00:02:28,680 Reappraisal. 88 00:02:28,680 --> 00:02:29,640 It means reframing. 89 00:02:29,640 --> 00:02:30,440 Reframing. 90 00:02:30,440 --> 00:02:32,040 Instead of automatically believing 91 00:02:32,040 --> 00:02:34,040 that I'm a fraud story. 92 00:02:34,040 --> 00:02:36,240 You consciously changed the narrative. 93 00:02:36,240 --> 00:02:36,880 Exactly. 94 00:02:36,880 --> 00:02:39,400 Think of it like swapping out those goofy glasses. 95 00:02:39,400 --> 00:02:41,400 For a pair that gives you a clearer view. 96 00:02:41,400 --> 00:02:42,000 Precisely. 97 00:02:42,000 --> 00:02:44,960 So let's say I totally bomb a presentation. 98 00:02:44,960 --> 00:02:46,440 Instead of thinking I'm a failure, 99 00:02:46,440 --> 00:02:47,800 everyone knows I'm a fraud. 100 00:02:47,800 --> 00:02:48,320 Right. 101 00:02:48,320 --> 00:02:48,840 I could try. 102 00:02:48,840 --> 00:02:49,080 OK. 103 00:02:49,080 --> 00:02:50,360 That wasn't my best work. 104 00:02:50,360 --> 00:02:51,880 But what can I learn from this? 105 00:02:51,880 --> 00:02:52,480 You got it. 106 00:02:52,480 --> 00:02:55,040 You're basically telling your amygdala to chill out. 107 00:02:55,040 --> 00:02:56,920 Take a break, little alarm system. 108 00:02:56,920 --> 00:02:57,880 Exactly. 109 00:02:57,880 --> 00:02:59,960 And letting your tree frontal cortex. 110 00:02:59,960 --> 00:03:01,440 The rational part of the brain. 111 00:03:01,440 --> 00:03:02,160 Take the lead. 112 00:03:02,160 --> 00:03:04,920 It's like training my brain to react differently 113 00:03:04,920 --> 00:03:06,760 to those scary feelings. 114 00:03:06,760 --> 00:03:08,360 Like taming a wild animal. 115 00:03:08,360 --> 00:03:10,320 I like that analogy. 116 00:03:10,320 --> 00:03:13,120 What else can we do to tame that wild amygdala? 117 00:03:13,120 --> 00:03:14,600 Mindfulness meditation. 118 00:03:14,600 --> 00:03:15,600 Meditation. 119 00:03:15,600 --> 00:03:18,280 Studies show that it can shrink the amygdala. 120 00:03:18,280 --> 00:03:19,320 Really? 121 00:03:19,320 --> 00:03:19,960 Shrink it. 122 00:03:19,960 --> 00:03:22,400 It calms down your brain's overreaction. 123 00:03:22,400 --> 00:03:25,000 So it's not about emptying your mind completely. 124 00:03:25,000 --> 00:03:28,320 No, it's about observing your thoughts and feelings 125 00:03:28,320 --> 00:03:29,400 without judgment. 126 00:03:29,400 --> 00:03:32,280 So just letting them float by like clouds? 127 00:03:32,280 --> 00:03:32,880 You got it. 128 00:03:32,880 --> 00:03:34,880 That sounds way more doable than I thought. 129 00:03:34,880 --> 00:03:37,600 It's a great tool for dealing with those imposter pots. 130 00:03:37,600 --> 00:03:39,720 So we can actually manage that inner critic. 131 00:03:39,720 --> 00:03:40,640 This is fascinating. 132 00:03:40,640 --> 00:03:43,680 What else can we do to rewire those imposter pathways? 133 00:03:43,680 --> 00:03:44,240 OK. 134 00:03:44,240 --> 00:03:45,560 Picture this. 135 00:03:45,560 --> 00:03:47,600 You're about to give a big presentation. 136 00:03:47,600 --> 00:03:47,800 OK. 137 00:03:47,800 --> 00:03:48,680 I'm picturing it. 138 00:03:48,680 --> 00:03:49,920 Instead of freaking out. 139 00:03:49,920 --> 00:03:51,640 About all the ways it could go wrong. 140 00:03:51,640 --> 00:03:51,920 Right. 141 00:03:51,920 --> 00:03:54,160 Instead of that, close your eyes and imagine yourself 142 00:03:54,160 --> 00:03:55,400 totally nailing it. 143 00:03:55,400 --> 00:03:57,560 Oh, I like where this is going. 144 00:03:57,560 --> 00:03:58,920 Feel that confidence. 145 00:03:58,920 --> 00:04:00,000 Hear the applause. 146 00:04:00,000 --> 00:04:01,880 Even smell the fresh coffee in the room. 147 00:04:01,880 --> 00:04:03,040 Exactly. 148 00:04:03,040 --> 00:04:04,440 Engage all your senses. 149 00:04:04,440 --> 00:04:04,760 OK. 150 00:04:04,760 --> 00:04:06,800 So it's not just seeing yourself succeed. 151 00:04:06,800 --> 00:04:07,200 No. 152 00:04:07,200 --> 00:04:11,560 It's about feeling it, hearing it, the whole experience. 153 00:04:11,560 --> 00:04:15,080 That sounds amazing and way less stressful than my usual 154 00:04:15,080 --> 00:04:17,040 pre-presentation freakout. 155 00:04:17,040 --> 00:04:19,120 It's called success visualization. 156 00:04:19,120 --> 00:04:21,040 Success visualization. 157 00:04:21,040 --> 00:04:23,960 So you're basically giving your brain a sneak peek. 158 00:04:23,960 --> 00:04:25,280 Of what success feels like. 159 00:04:25,280 --> 00:04:27,440 And that makes it easier to actually achieve it. 160 00:04:27,440 --> 00:04:28,320 Yes. 161 00:04:28,320 --> 00:04:30,160 It's like a dress rehearsal for your brain. 162 00:04:30,160 --> 00:04:31,560 I love that. 163 00:04:31,560 --> 00:04:34,280 My brain getting ready for its close up. 164 00:04:34,280 --> 00:04:36,360 This is all so insightful. 165 00:04:36,360 --> 00:04:38,480 It's all about changing those thought patterns. 166 00:04:38,480 --> 00:04:41,400 I can already feel my imposter syndrome shrinking a bit. 167 00:04:41,400 --> 00:04:43,640 And don't forget the power of self-compassion. 168 00:04:43,640 --> 00:04:44,680 Self-compassion? 169 00:04:44,680 --> 00:04:46,680 Treating yourself with kindness. 170 00:04:46,680 --> 00:04:47,880 Like you would a good friend. 171 00:04:47,880 --> 00:04:49,720 That's the one I struggle with the most. 172 00:04:49,720 --> 00:04:51,920 It's common, but it makes a huge difference. 173 00:04:51,920 --> 00:04:55,280 I'm way harder on myself than I would ever be on anyone else. 174 00:04:55,280 --> 00:04:58,520 Self-compassion can actually lower activity in the brain's 175 00:04:58,520 --> 00:05:00,400 self-criticism centers. 176 00:05:00,400 --> 00:05:03,200 So instead of I'm not enough. 177 00:05:03,200 --> 00:05:04,480 It's I'm human. 178 00:05:04,480 --> 00:05:05,880 Making mistakes is OK. 179 00:05:05,880 --> 00:05:06,720 Wow. 180 00:05:06,720 --> 00:05:07,840 That's a huge shift. 181 00:05:07,840 --> 00:05:09,400 It's about being your own cheerleader. 182 00:05:09,400 --> 00:05:10,240 OK. 183 00:05:10,240 --> 00:05:12,000 I can see how that would help a lot. 184 00:05:12,000 --> 00:05:13,200 It's a game changer. 185 00:05:13,200 --> 00:05:16,760 Instead of beating myself up for every little slip up. 186 00:05:16,760 --> 00:05:18,360 You offer yourself support. 187 00:05:18,360 --> 00:05:18,760 Yeah. 188 00:05:18,760 --> 00:05:19,880 Like I would do a friend. 189 00:05:19,880 --> 00:05:20,480 Exactly. 190 00:05:20,480 --> 00:05:22,600 That's a big shift in perspective. 191 00:05:22,600 --> 00:05:24,320 But it's so powerful. 192 00:05:24,320 --> 00:05:25,560 Think of it this way. 193 00:05:25,560 --> 00:05:27,760 Every time you practice self-compassion, 194 00:05:27,760 --> 00:05:31,080 it's like carving a new path in the forest. 195 00:05:31,080 --> 00:05:32,360 Oh, I like that. 196 00:05:32,360 --> 00:05:35,680 The more you walk that path, the clearer it becomes. 197 00:05:35,680 --> 00:05:37,360 That's a great visual. 198 00:05:37,360 --> 00:05:40,520 But it makes it clear this rewiring thing takes time. 199 00:05:40,520 --> 00:05:41,240 Absolute. 200 00:05:41,240 --> 00:05:44,760 We're not going to undo years of negative self-talk overnight. 201 00:05:44,760 --> 00:05:45,440 Exactly. 202 00:05:45,440 --> 00:05:47,480 And that's why it's so important to start small. 203 00:05:47,480 --> 00:05:47,760 OK. 204 00:05:47,760 --> 00:05:48,520 Small steps. 205 00:05:48,520 --> 00:05:50,080 Trying to change everything at once. 206 00:05:50,080 --> 00:05:51,400 Yeah, that's overwhelming. 207 00:05:51,400 --> 00:05:54,240 It's like trying to climb on Everest in flip flops. 208 00:05:54,240 --> 00:05:55,640 So where do we start? 209 00:05:55,640 --> 00:05:59,440 What's a good base camp for tackling this imposter syndrome? 210 00:05:59,440 --> 00:06:01,760 Pick one technique that resonates with you. 211 00:06:01,760 --> 00:06:02,120 OK. 212 00:06:02,120 --> 00:06:02,880 Just one. 213 00:06:02,880 --> 00:06:05,560 And commit to practicing it for a week. 214 00:06:05,560 --> 00:06:07,040 Think of it as an experiment. 215 00:06:07,040 --> 00:06:07,640 I like that. 216 00:06:07,640 --> 00:06:08,560 An experiment. 217 00:06:08,560 --> 00:06:11,480 Let's say you choose cognitive reappraisal. 218 00:06:11,480 --> 00:06:12,560 Reframing those thoughts. 219 00:06:12,560 --> 00:06:12,880 Right. 220 00:06:12,880 --> 00:06:14,840 So the next time that imposter voice pops up. 221 00:06:14,840 --> 00:06:15,680 You're not good enough. 222 00:06:15,680 --> 00:06:16,800 Everyone's going to find out. 223 00:06:16,800 --> 00:06:17,960 Exactly. 224 00:06:17,960 --> 00:06:20,200 Pause and consciously reframe it. 225 00:06:20,200 --> 00:06:23,040 So instead of, I'm going to mess this up 226 00:06:23,040 --> 00:06:25,160 and everyone will know I'm a fraud. 227 00:06:25,160 --> 00:06:26,000 I could try. 228 00:06:26,000 --> 00:06:28,800 OK, I'm feeling some nerves, but I've prepared well. 229 00:06:28,800 --> 00:06:30,400 And I'm going to do my best. 230 00:06:30,400 --> 00:06:31,000 Exactly. 231 00:06:31,000 --> 00:06:34,680 It's about shifting from fear to a more balanced perspective. 232 00:06:34,680 --> 00:06:36,800 And you might be surprised at how much of a difference that 233 00:06:36,800 --> 00:06:37,200 makes. 234 00:06:37,200 --> 00:06:38,920 Just from that one little shift. 235 00:06:38,920 --> 00:06:40,240 That's powerful stuff. 236 00:06:40,240 --> 00:06:42,800 And what about mindfulness meditation? 237 00:06:42,800 --> 00:06:45,120 Any tips for someone who's never tried it before? 238 00:06:45,120 --> 00:06:46,120 Start small. 239 00:06:46,120 --> 00:06:47,400 Just a few minutes each day. 240 00:06:47,400 --> 00:06:48,840 OK, manageable. 241 00:06:48,840 --> 00:06:50,080 Find a quiet spot. 242 00:06:50,080 --> 00:06:51,280 Close your eyes. 243 00:06:51,280 --> 00:06:52,320 And just breathe. 244 00:06:52,320 --> 00:06:53,800 Notice your breath. 245 00:06:53,800 --> 00:06:55,000 No need to control it. 246 00:06:55,000 --> 00:06:55,920 Just observe it. 247 00:06:55,920 --> 00:06:58,360 Let those thoughts float by like clouds. 248 00:06:58,360 --> 00:06:59,000 Exactly. 249 00:06:59,000 --> 00:07:03,280 And when your mind wanders, gently guide it back to your breath. 250 00:07:03,280 --> 00:07:04,880 Like a little mental workout. 251 00:07:04,880 --> 00:07:07,880 There are also some great guided meditation apps out there. 252 00:07:07,880 --> 00:07:09,120 I've heard of those. 253 00:07:09,120 --> 00:07:10,840 They can be really helpful for beginners. 254 00:07:10,840 --> 00:07:12,400 I'm definitely going to check those out. 255 00:07:12,400 --> 00:07:15,480 Now, success visualization. 256 00:07:15,480 --> 00:07:16,560 Yes. 257 00:07:16,560 --> 00:07:18,760 Engaging all your senses is key here. 258 00:07:18,760 --> 00:07:20,760 More than just seeing yourself succeed. 259 00:07:20,760 --> 00:07:21,880 Yes. 260 00:07:21,880 --> 00:07:22,400 Feel it. 261 00:07:22,400 --> 00:07:22,800 Hear it. 262 00:07:22,800 --> 00:07:23,640 Even smell it. 263 00:07:23,640 --> 00:07:24,640 OK, get really immersed. 264 00:07:24,640 --> 00:07:26,960 Make it a full sensory experience. 265 00:07:26,960 --> 00:07:30,560 So if I'm visualizing acing that job interview. 266 00:07:30,560 --> 00:07:31,400 OK, imagine it. 267 00:07:31,400 --> 00:07:33,240 I could imagine the feeling of confidence 268 00:07:33,240 --> 00:07:36,680 as I answer questions, hear my voice clearly, 269 00:07:36,680 --> 00:07:39,840 even smell the fresh coffee brewing in the background. 270 00:07:39,840 --> 00:07:40,520 Exactly. 271 00:07:40,520 --> 00:07:43,200 OK, so no more pre-interview jitters. 272 00:07:43,200 --> 00:07:45,520 You're replacing them with confidence and success? 273 00:07:45,520 --> 00:07:48,000 It's like giving my brain a taste of victory. 274 00:07:48,000 --> 00:07:50,320 The more real you can make it in your mind, 275 00:07:50,320 --> 00:07:52,960 the more your brain will accept it as a possibility. 276 00:07:52,960 --> 00:07:54,760 I'm liking this technique more and more. 277 00:07:54,760 --> 00:07:56,600 And then there's self-compassion. 278 00:07:56,600 --> 00:07:57,280 That's a big one. 279 00:07:57,280 --> 00:08:00,840 You know, it's funny how we're often our own worst critics. 280 00:08:00,840 --> 00:08:01,440 It's so come. 281 00:08:01,440 --> 00:08:04,360 I'd never speak to a friend the way I sometimes talk to myself. 282 00:08:04,360 --> 00:08:06,440 It's about treating yourself with the same kind 283 00:08:06,440 --> 00:08:07,560 as you'd offer a friend. 284 00:08:07,560 --> 00:08:09,640 I think we forget that sometimes. 285 00:08:09,640 --> 00:08:11,120 Here's a powerful exercise. 286 00:08:11,120 --> 00:08:12,160 OK, tell me. 287 00:08:12,160 --> 00:08:15,640 Talk to yourself as you would talk to a close friend. 288 00:08:15,640 --> 00:08:16,680 I like that idea. 289 00:08:16,680 --> 00:08:19,360 Would you berate your friend for making a mistake? 290 00:08:19,360 --> 00:08:20,240 Absolutely not. 291 00:08:20,240 --> 00:08:23,720 Or would you offer them support and encouragement? 292 00:08:23,720 --> 00:08:24,440 Definitely support. 293 00:08:24,440 --> 00:08:26,520 So the next time you catch yourself spiraling 294 00:08:26,520 --> 00:08:29,720 into self-criticism, pause and ask, 295 00:08:29,720 --> 00:08:33,040 what would I say to a friend in this situation? 296 00:08:33,040 --> 00:08:34,360 I love that. 297 00:08:34,360 --> 00:08:37,120 Such a simple but profound shift. 298 00:08:37,120 --> 00:08:38,800 It can really change your whole perspective. 299 00:08:38,800 --> 00:08:40,600 So we've got cognitive reappraisal, 300 00:08:40,600 --> 00:08:44,040 mindfulness meditation, success visualization, 301 00:08:44,040 --> 00:08:45,400 and self-compassion. 302 00:08:45,400 --> 00:08:48,720 Four powerful tools for rewiring our brains. 303 00:08:48,720 --> 00:08:51,240 And kicking imposter syndrome to the curb. 304 00:08:51,240 --> 00:08:52,160 Exactly. 305 00:08:52,160 --> 00:08:53,240 It's a journey, though, right? 306 00:08:53,240 --> 00:08:53,760 Absolutely. 307 00:08:53,760 --> 00:08:54,720 It's not a quick fix. 308 00:08:54,720 --> 00:08:56,720 Some days will be easier than others. 309 00:08:56,720 --> 00:08:58,040 Be kind to yourself. 310 00:08:58,040 --> 00:08:59,840 Celebrate the progress you make. 311 00:08:59,840 --> 00:09:01,320 Progress, not perfection. 312 00:09:01,320 --> 00:09:02,000 Exactly. 313 00:09:02,000 --> 00:09:03,880 And trust the process. 314 00:09:03,880 --> 00:09:06,760 Speaking of progress, we've been talking about the individual 315 00:09:06,760 --> 00:09:07,680 experience here. 316 00:09:07,680 --> 00:09:08,280 Yeah. 317 00:09:08,280 --> 00:09:09,880 But what about society? 318 00:09:09,880 --> 00:09:13,440 Does society play a role in these feelings of inadequacy? 319 00:09:13,440 --> 00:09:14,120 Absolutely. 320 00:09:14,120 --> 00:09:16,040 It's not just about individual mindsets. 321 00:09:16,040 --> 00:09:17,880 It's the environment we live in, too. 322 00:09:17,880 --> 00:09:20,960 Think about the messages we're constantly bombarded with. 323 00:09:20,960 --> 00:09:23,680 Do more, be more, achieve more. 324 00:09:23,680 --> 00:09:24,520 It's exact. 325 00:09:24,520 --> 00:09:27,400 It's like a never-ending treadmill of striving. 326 00:09:27,400 --> 00:09:28,920 And we're always falling short. 327 00:09:28,920 --> 00:09:29,800 Exactly. 328 00:09:29,800 --> 00:09:31,280 No matter how much we accomplish. 329 00:09:31,280 --> 00:09:33,000 It's like there's this invisible yardstick 330 00:09:33,000 --> 00:09:34,800 we're constantly being measured against. 331 00:09:34,800 --> 00:09:36,600 And it's not a fair measurement for anyone. 332 00:09:36,600 --> 00:09:38,840 And this pressure to achieve. 333 00:09:38,840 --> 00:09:42,240 It can be even more intense for people from marginalized groups. 334 00:09:42,240 --> 00:09:42,760 Right. 335 00:09:42,760 --> 00:09:45,120 They face additional barriers and biases. 336 00:09:45,120 --> 00:09:47,960 It's important to acknowledge those systemic factors. 337 00:09:47,960 --> 00:09:50,680 They definitely contribute to imposter syndrome. 338 00:09:50,680 --> 00:09:53,160 So it's not just about changing individual mindsets. 339 00:09:53,160 --> 00:09:57,360 It's about creating a more equitable and inclusive society. 340 00:09:57,360 --> 00:09:59,600 That supports the success of all individuals. 341 00:09:59,600 --> 00:10:02,520 So everyone feels empowered to pursue their goals 342 00:10:02,520 --> 00:10:03,920 and reach their full potential. 343 00:10:03,920 --> 00:10:04,480 Exactly. 344 00:10:04,480 --> 00:10:05,880 Regardless of their background. 345 00:10:05,880 --> 00:10:09,240 It's about recognizing that everyone has something valuable 346 00:10:09,240 --> 00:10:10,000 to contribute. 347 00:10:10,000 --> 00:10:11,320 Yes. 348 00:10:11,320 --> 00:10:14,400 And success doesn't have a single definition. 349 00:10:14,400 --> 00:10:15,240 I love that. 350 00:10:15,240 --> 00:10:17,400 We need to challenge those societal norms. 351 00:10:17,400 --> 00:10:19,760 Advocate for greater equity and inclusion. 352 00:10:19,760 --> 00:10:22,880 Create an environment where everyone feels seen, valued, 353 00:10:22,880 --> 00:10:23,880 and capable. 354 00:10:23,880 --> 00:10:25,720 This is such an important conversation. 355 00:10:25,720 --> 00:10:26,760 I'm so glad we're having it. 356 00:10:26,760 --> 00:10:27,320 Me too. 357 00:10:27,320 --> 00:10:30,120 It's clear that overcoming imposter syndrome 358 00:10:30,120 --> 00:10:33,880 requires both individual effort and systemic change. 359 00:10:33,880 --> 00:10:36,520 It's about individual empowerment and collective action 360 00:10:36,520 --> 00:10:37,560 working together. 361 00:10:37,560 --> 00:10:39,880 To create a world where everyone feels like they belong. 362 00:10:39,880 --> 00:10:41,920 And where imposter syndrome fades away. 363 00:10:41,920 --> 00:10:42,440 Exactly. 364 00:10:42,440 --> 00:10:45,680 A world where everyone feels seen, valued, 365 00:10:45,680 --> 00:10:47,880 and capable of achieving their dreams. 366 00:10:47,880 --> 00:10:50,600 So we've talked about rewiring our brains. 367 00:10:50,600 --> 00:10:51,440 Those techniques. 368 00:10:51,440 --> 00:10:51,760 Yeah. 369 00:10:51,760 --> 00:10:53,400 But how does imposter syndrome actually 370 00:10:53,400 --> 00:10:55,240 show up in different parts of life? 371 00:10:55,240 --> 00:10:56,400 It's like a master of disguise. 372 00:10:56,400 --> 00:10:58,800 Changing its outfit depending on the situation. 373 00:10:58,800 --> 00:10:59,760 Exactly. 374 00:10:59,760 --> 00:11:02,160 Like at work, it might look like procrastination. 375 00:11:02,160 --> 00:11:03,520 Or over preparing. 376 00:11:03,520 --> 00:11:04,160 Yes. 377 00:11:04,160 --> 00:11:04,320 Yeah. 378 00:11:04,320 --> 00:11:06,440 Spending way too much time on things. 379 00:11:06,440 --> 00:11:08,720 Because you're terrified of making a mistake. 380 00:11:08,720 --> 00:11:12,160 And having everyone think, aha, knew it. 381 00:11:12,160 --> 00:11:13,000 A fraud. 382 00:11:13,000 --> 00:11:13,880 Totally. 383 00:11:13,880 --> 00:11:14,760 I've been there. 384 00:11:14,760 --> 00:11:16,960 That perfectionism can actually backfire, though. 385 00:11:16,960 --> 00:11:17,520 Really? 386 00:11:17,520 --> 00:11:19,520 You burn yourself out, miss deadlines. 387 00:11:19,520 --> 00:11:21,200 So what's a better approach? 388 00:11:21,200 --> 00:11:23,360 Focus on progress, not perfection. 389 00:11:23,360 --> 00:11:24,200 OK, I like that. 390 00:11:24,200 --> 00:11:25,560 Set realistic goals. 391 00:11:25,560 --> 00:11:27,880 Break things down into smaller steps. 392 00:11:27,880 --> 00:11:28,640 Exactly. 393 00:11:28,640 --> 00:11:30,880 And celebrate those wins along the way. 394 00:11:30,880 --> 00:11:33,680 So like a high five for each step forward? 395 00:11:33,680 --> 00:11:35,320 Instead of waiting for the finish line. 396 00:11:35,320 --> 00:11:36,360 Makes sense. 397 00:11:36,360 --> 00:11:37,520 What about relationships? 398 00:11:37,520 --> 00:11:39,640 How does imposter syndrome mess with those? 399 00:11:39,640 --> 00:11:41,560 It whispers those nasty thoughts. 400 00:11:41,560 --> 00:11:42,200 Yeah. 401 00:11:42,200 --> 00:11:44,000 They wouldn't love you if they really knew you. 402 00:11:44,000 --> 00:11:45,160 Oof. 403 00:11:45,160 --> 00:11:46,560 Yeah. 404 00:11:46,560 --> 00:11:47,560 That's a tough one. 405 00:11:47,560 --> 00:11:49,120 Leads to people pleasing. 406 00:11:49,120 --> 00:11:50,440 Fear of being vulnerable. 407 00:11:50,440 --> 00:11:53,000 Like building walls to protect yourself. 408 00:11:53,000 --> 00:11:54,640 But then you end up feeling isolated. 409 00:11:54,640 --> 00:11:55,240 Exactly. 410 00:11:55,240 --> 00:11:58,960 True intimacy comes from being seen for who you really are. 411 00:11:58,960 --> 00:12:00,360 Flaws and all. 412 00:12:00,360 --> 00:12:02,040 So self-acceptance is key here. 413 00:12:02,040 --> 00:12:03,160 And open communication. 414 00:12:03,160 --> 00:12:04,960 Tell your partner those insecurities. 415 00:12:04,960 --> 00:12:07,400 It's scary, but worth it. 416 00:12:07,400 --> 00:12:09,720 The right people will love you for who you are. 417 00:12:09,720 --> 00:12:10,640 Absolutely. 418 00:12:10,640 --> 00:12:11,840 What about creativity? 419 00:12:11,840 --> 00:12:12,640 Ah, yes. 420 00:12:12,640 --> 00:12:13,360 That's a big one. 421 00:12:13,360 --> 00:12:15,280 Putting your work out there is so vulnerable. 422 00:12:15,280 --> 00:12:17,280 The fear of judgment can be paralyzing. 423 00:12:17,280 --> 00:12:17,960 For sure. 424 00:12:17,960 --> 00:12:19,960 But remember, art is subjective. 425 00:12:19,960 --> 00:12:22,280 There's no right or wrong way to express yourself. 426 00:12:22,280 --> 00:12:24,000 Focus on the joy of creating. 427 00:12:24,000 --> 00:12:25,520 Not on what other people think. 428 00:12:25,520 --> 00:12:26,160 Exactly. 429 00:12:26,160 --> 00:12:28,640 Create for yourself first and foremost. 430 00:12:28,640 --> 00:12:30,680 This has been so eye-opening. 431 00:12:30,680 --> 00:12:32,800 Any final thoughts for our listeners battling 432 00:12:32,800 --> 00:12:33,800 imposter syndrome? 433 00:12:33,800 --> 00:12:34,960 You are not alone. 434 00:12:34,960 --> 00:12:36,360 It's incredibly common. 435 00:12:36,360 --> 00:12:38,280 Especially among high achievers. 436 00:12:38,280 --> 00:12:39,640 Doesn't mean you're not good enough. 437 00:12:39,640 --> 00:12:41,240 Or that you don't deserve success. 438 00:12:41,240 --> 00:12:44,080 You have the power to challenge those negative thoughts. 439 00:12:44,080 --> 00:12:45,880 And cultivate real confidence. 440 00:12:45,880 --> 00:12:47,160 Self-belief is key. 441 00:12:47,160 --> 00:12:48,480 So well said. 442 00:12:48,480 --> 00:12:50,400 Progress, not perfection, right? 443 00:12:50,400 --> 00:12:51,720 Exactly. 444 00:12:51,720 --> 00:12:53,120 Be kind to yourself. 445 00:12:53,120 --> 00:12:54,400 Trust the journey. 446 00:12:54,400 --> 00:12:57,200 Thank you so much for joining us on this deep dive 447 00:12:57,200 --> 00:12:58,520 into imposter syndrome. 448 00:12:58,520 --> 00:12:59,200 My pleasure. 449 00:12:59,200 --> 00:13:02,600 And to all our listeners, keep exploring, keep growing, 450 00:13:02,600 --> 00:13:04,320 and keep shining your light. 451 00:13:04,320 --> 00:13:28,960 Until next time.