If there's one thing that has always been true about me, it's that I am (have always been and forever will be) a chronic overthinker. Which means impostor syndrome and I go way back. 

Imposter syndrome is like that sweaty but eager kid at the primary school PE line-dancing class and my brain drew the short straw to be partnered up with him. He spins me around the indoor basketball court of my life, whispering sweet-nothings into my ear.

"Your boss is totally going to fire you." "All your friends secretly hate you." "You look like such a try-hard."

We're box-stepping around the room and I can't seem to get out of his slimy grip. 

Growing up, I was convinced my good marks were simply flukes and any compliments I got were just people being nice. Whenever I start at a new job — despite having gone through a rigorous hiring process — I quietly wait for the moment someone pulls me aside and tells me they made a mistake.

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It's exhausting and, honestly, a little self-indulgent. But I haven't been able to escape it for years.

Until I found something that helps.

A mentor of mine mentioned it in passing years ago, and I've held onto it for dear life ever since.

It's embarrassingly simple but endlessly helpful. It's a folder in my phone that I've titled "little wins".

Inside is a collection of screenshots I've saved of any compliments or positive feedback I've received over the years.

Those really lovely farewell messages from my old team — they're in there. That nice article feedback I got five years ago? Tick. The Teams message my boss's boss from three jobs ago sent complimenting my work? You betcha.

Any email, text or Slack message that has made me beam with a little pride inside goes straight into the "little wins" folder so that I can dip into it whenever I need a reminder that I am not in fact the worst person on the planet (at least I hope not). 

Clinical psychologist Caitlin Bell tells me I'm not alone in my experience and that feelings of impostor syndrome are "very common". 

"I like the term impostor phenomenon because it normalises how widespread the experience is," she said of the feeling, which she notes is not a mental health diagnosis but rather a "psychological experience that many people experience at some point in their lives".

Bell said "many people describe it as feeling like a fraud who's about to be found out". 

"Day-to-day, it often shows up as self-doubt, anxiety, over-preparing, perfectionism, difficulty accepting praise or attributing success to luck rather than their own abilities and efforts."

There can also be, Bell explains, a significant gap between what someone knows intellectually and what they feel emotionally — years of experience, qualifications, positive feedback and evidence of success, yet still feeling as though they haven't quite earned their place. 

That tracks.

While my brain seems to be able to hold onto any negative feedback I receive like it's been superglued behind my eyeballs, it seems to wipe clear even the slightest glimpse of positive feedback as soon as it enters my consciousness.

According to Bell, that tendency comes down, in part, to biology.

"Humans have a negativity bias, which means our brains are naturally drawn to threats, mistakes and potential problems," she said. 

"From an evolutionary perspective, paying attention to danger helped our ancestors survive."

It's good to know our biology is doing a solid for us, though it's tricky when that danger is a new job and not a sabre-tooth tiger.

My life is not in immediate danger, but it certainly can feel that way.

Thankfully, my 'little wins' folder acts as an instant ego boost for whenever I need it and, as cheesy as it is, I swear it works.

Bell explains why.

"On a practical level, it helps strengthen self-efficacy, which is our belief in our ability to handle challenges and succeed in the future," she said.

"Looking back at moments where we've successfully done something reminds us that we've done well before and can do well again.

"Psychologically, it also helps counter the way impostor syndrome narrows our focus. When self-doubt takes over, we become very good at collecting evidence against ourselves.

A 'wins folder' of positive feedback broadens the picture again. 

"It's kind of like borrowing confidence from your past self. When you're struggling to hold onto your strengths in the present moment, the 'wins folder' acts as a reminder that those strengths haven't disappeared."

From a cognitive perspective, Bell said this tool "could be thought of as reality testing". 

"You're gathering evidence that helps you evaluate whether the story impostor syndrome is telling is the full picture, instead of accepting the feeling at face value.

"It's also helping build a more stable sense of self, where different experiences can be held together rather than defined by a single feeling or setback."

She does note, though, that for some people that reassurance only goes so far and if "impostor feelings are tied to deeper beliefs about self-worth or belonging, there may be deeper work to do as well".

I've since seen the idea of a 'little wins' folder floating around online too — some people call it a 'brag document' or 'impact log' — which tells me I'm not the only one who's found it useful.

Some even use it professionally, keeping track of their contributions for when it's time to push for a raise.

Of course, the folder hasn't cured me of impostor syndrome for good, but it does come in handy when I need it and, like my mentor did for me, I would recommend it for anyone who feels as though they haven't quite earned their place.

For those people, Bell has a simple message.

"I'd say they're in very good company. Most people experience impostor feelings at some point in their lives. But it can also be incredibly isolating because, from the outside, they may look confident and capable while privately questioning themselves," she said.

"I'd also encourage them to be curious about the context in which the feeling is appearing," she added.

"Impostor feelings often emerge when we're growing, taking risks, or stepping into new roles and identities."

For me, that sweaty kid is still there, box-stepping around my life. But now, at least, I've got something in my corner. And if you're in his grip too – start the folder.

Feature image: Supplied.