The Rundown Method For iMPOSTER SYNDROME

Why Structure Helps Combat Negative Thoughts

Negative thoughts are a natural part of the human brain’s functioning, Harmony explained. "Our brains are wired to focus on negative thoughts first. It’s how long we choose to remain in that place that matters," she said.

For people with imposter syndrome, these thoughts can become overwhelming, creating a loop of fear and self-doubt. That’s where a structured method like The Rundown Method comes in.

"When anxiety takes us to that 'what if' place—'What if they find out I’m not good enough?'—having a plan brings you back to your grounding. You realign with your purpose and mission," Harmony said. She emphasized that breaking down a goal into smaller, actionable steps can help reduce anxiety and restore focus.

Step 1: Plan – Creating a Lead Story

In The Rundown Method, the first step is to create a lead story. You need a focused, primary goal that aligns with your values. This step helps prevent the chaos of trying to tackle too many things at once.

According to Harmony, prioritizing goals starts with identifying what matters most to you. "We have to take a hard look at our values—not necessarily in a religious sense, but asking, 'What’s most important to me right now?' When we align with those values, it helps us make decisions and focus on the next steps," she explained.

For someone facing imposter syndrome, a lead story might be something like, "I want to build confidence in my role at work." This goal can then be broken into smaller objectives, such as completing specific tasks, asking for feedback, or improving skills in targeted areas.

Need help crafting your lead story? Access the free Rundown Method Worksheet to create a personalized plan and get started.

Step 2: Implement – Taking Small Steps to Build Confidence

Taking action is crucial in overcoming imposter syndrome. Even small accomplishments can have a big impact on confidence. "We can’t just say, ‘I have a goal,’ and expect it to magically appear," Harmony said. "We have to set objectives, and under those objectives, we often have little tasks that lead us to that goal."

She added that completing small tasks is emotionally rewarding and reinforces a sense of capability. "If you’re like me, a list-maker, there’s something deeply satisfying about crossing things off your to-do list," she said. This sense of accomplishment can build momentum and gradually weaken imposter syndrome’s hold.

Step 3: Evaluate – Learning from Failure

The final step of The Rundown Method is Evaluate. This involves reflecting on what worked, what didn’t, and how to improve moving forward. The key here is to approach evaluation with curiosity, not criticism.

"Failure is a teaching lesson," Harmony emphasized. "We learn so much from it. But when we set unrealistic expectations of perfection, we get stuck. In therapy, we call these 'stuck points,' where we don’t make any progress because we’re afraid to make moves unless everything is perfect."

The Rundown Method encourages people to embrace failure as a natural part of growth. By normalizing mistakes and reflecting on them, you can refine your strategies and continue moving forward with greater resilience.

Imposter Syndrome and the Power of Self-Awareness

Another important part of managing imposter syndrome is recognizing when those negative thoughts creep in. "Fear, self-doubt, and imposter syndrome are things that will show up repeatedly," Harmony said. "It’s important to be aware of them when they arise, label them, and say, ‘Hello, imposter syndrome. I see you there again. Not today.’"

This self-awareness helps shift the focus from fear to action, allowing you to stay aligned with your goals and values.

The Importance of Celebrating Progress

One common mistake people make is underestimating their achievements. Harmony shared a strategy she uses with clients to combat this: reviewing progress over time.

"When I look back on my own goals, I often realize I’ve made more progress than I thought," she said. "We have to celebrate those little victories. They’re crucial for staying motivated and pushing past self-criticism."

Documenting your progress, whether through journaling, worksheets, or another method, provides a tangible reminder of how far you’ve come. This can be a powerful tool in fighting the negative thoughts associated with imposter syndrome.

Take the First Step

Overcoming imposter syndrome doesn’t happen overnight, but it starts with one step: committing to the process. "Choosing to do something like The Rundown Method is choosing yourself," Harmony said. "It’s a commitment that says, ‘This is something I’m doing for me because I know it will benefit me in the long run.’"

If you’ve ever doubted your abilities or felt like you didn’t belong, The Rundown Method can help you break through those thoughts and build lasting confidence. By planning your goals, implementing small steps, and evaluating your progress without fear of failure, you can move past imposter syndrome and toward the success you deserve.