[EN] Imposter Syndrome and Academia: From Anticipatory Rigidity to Adaptive Perfectionism

If you’ve ever felt like you’re not good enough in your field despite your achievements—or that someone will soon discover you don’t deserve to be where you are—you’re likely experiencing impostor syndrome.

This phenomenon is especially common in academia, where high standards and self-imposed pressure can create a loop of insecurity and constant anxiety. But here’s the key: the problem isn’t the pursuit of excellence itself, but how we relate to it.

Excellence vs. Perfection: the difference that changes everything

One of the most common mistakes in the academic world is confusing excellence with perfection.

Excellence is about committing to continuous improvement, growth, and learning. It means doing your best while recognizing that mistakes are part of the process and that there’s always room to grow.

Perfection, on the other hand, is a trap. It’s based on the idea that something only has value if it’s flawless—no errors, no criticism. But perfection is unreachable, which keeps you stuck in a constant feeling of not being enough.

Striving for excellence drives you forward. Chasing perfection holds you back.

The “real academic”: the unreachable image that reinforces impostor syndrome

Those of us who have experienced impostor syndrome in academia often carry around an idealized, fictional image of the “real academic.”

The “real academic” is someone who:
Is naturally brilliant, effortlessly.
Always gives eloquent, insightful answers.
Produces flawless research without hesitation or mistakes.
Doesn’t need external validation because their work speaks for itself.

In contrast, someone experiencing impostor syndrome—hyperaware of their own flaws and mistakes—feels worlds apart from this unreachable model. Over time, this leads to the belief that no matter how hard they try, they’ll never measure up.⁰ These feelings are especially intense for women and minorities, who often feel they must constantly “prove” they belong.

This is where anticipatory rigidity shows up—a form of extreme perfectionism that tries to close that imagined gap.

Anticipatory Rigidity: when fear runs the show

Anticipatory rigidity happens when you prepare for failure before even starting. You try to foresee every possible mistake, ensure everything is flawless, and avoid any form of criticism at all costs.

Signs of anticipatory rigidity:
You spend hours tweaking small details before submitting your work.
You procrastinate because tasks feel overwhelming—you fear they won’t be “good enough.”
You avoid applying for grants, projects, or jobs, convinced someone else will do it better.

Your sense of satisfaction depends entirely on external validation.

The result? You self-sabotage career opportunities, reinforce impostor syndrome, accumulate stress, and watch your productivity plummet.

Adaptive Perfectionism: using your drive as a tool, not a trap

In contrast, adaptive perfectionism is a healthy way to pursue excellence without falling into paralyzing self-criticism. It’s about aiming for quality while allowing room for mistakes and growth.

With adaptive perfectionism:
You aim to do good work—but you know when it’s enough.
You give yourself permission to learn from mistakes instead of avoiding them.
You focus on making steady improvements rather than doing it all “perfectly” the first time.
You measure success through personal growth—not just external approval.

The result? You become more efficient, enjoy your work more, and keep progressing—without feeling trapped in a toxic cycle of self-demand.

From Anticipatory Rigidity to Adaptive Perfectionism

If you resonated more with anticipatory rigidity, here are three key steps to start letting it go:

Question the “real academic” image:
Learn to distinguish between idealized perfection and the reality of your peers. Is there really anyone who never doubts themselves, never makes mistakes, and always has the answers? Or is that just the image they project? Academia is full of uncertainty and constant learning. Mistakes are part of building knowledge. But the competitive environment often pushes us to project an impeccable, brilliant version of ourselves—to the point that even we start believing in those curated identities.

Set limits on revision time:
Use the 80/20 rule: 80% of the impact comes from 20% of the effort. Don’t spend more time than necessary on tiny details. Learn to distinguish what really matters from what doesn’t.

Reframe mistakes:
Mistakes are learning opportunities—if you choose to learn from them. Every academic you admire has also grown by making mistakes.

Why is this useful?

The key isn't to eliminate perfectionism, but to earn to use it to your advantage. If you can let go of anticipatory rigidity and move toward a more adaptive perfectionism, you'll not only reduce stress, but you'll also learn to enjoy your successes instead of suffering from them.

References:

1. Christiansen, M. L. (2024). Impostorismo académico. El bucle paradójico del miedo al fracaso y al éxito. Revista Multidisciplinaria Voces De América Y El Caribe, 1(2), 201- 248. https://remuvac.com/index.php/home/article/view/80.

KARINA BATISTELLI - COACHING EJECUTIVO