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Two things you can do today

The first is the full record with item-by-item detail: each of the five questions with what it measures, what this is and what it is not, and when to look for help. The second takes ten minutes: one win from the last month written with facts only, next to what you told yourself about it, and one sentence that holds up in the fact.

1 · The full record, with item-by-item detail

The same five questions as the index, here with the gloss of what each one measures and the reading item by item. Below is «what it is NOT» — so the photo does not get read as a verdict — and when it is worth looking for help. It is not a licensed scale: it is a behavioral record stored only on this device.

Think about the last month. Mark how often each thing happened.

1. You credited one of your wins to luck, to chance, or to someone taking a liking to you.

Who ends up owning what you do.

2. You waited for someone to notice you should not be where you are.

The open bill: the moment it all «ends».

3. You over-checked work out of fear that a mistake would show.

The toll the fear charges on your deliveries.

4. You compared yourself to someone and came out losing, even when things were going well for you.

Which record you measure yourself by: yours, or their outside.

5. You did not believe a compliment someone gave you.

Whether the praise lands or passes through.

Stored only on this device. Nothing is sent.

What this is NOT

It is not healthy humility. Humility accepts the compliment and returns the credit; the record accepts nothing: it discounts the win even when nobody has questioned it.
It is not low self-esteem. Low self-esteem rates itself below and expects to fail; here the work performs and the fear is of how it got there being found out.
It is not a clinical syndrome. The impostor phenomenon does not appear in the DSM-5 or the ICD-11: it is an experience described since 1978, and this record measures it, it does not diagnose it.
When to look for help

When the fear starts deciding for you: applications you do not send, asks you do not make, work you do not show or charge for. Also when it becomes a standing floor, when it affects sleep, or when thoughts of hurting yourself appear — then the lines below take priority over any tool on this page. You do not need to be extremely unwell: talking to someone who works with this is usually the shortest move.

2 · The fact list (ten minutes)

One win from the last month written in two columns: just the fact on one side, what you told yourself on the other. In the end, one single sentence that holds up in the fact. It is the difference between what happened and the translation you put on it, done on paper.

Step 1 · Pick one win from the last month Fields left to fill

One only, verifiable: the delivery you closed, the ask you made, the problem you solved. Write it below and follow the four steps in order.

Stored only on this device. Nothing is sent.

How to read this. It is not a scale. It is a two-column exercise on a real win: the left column can be verified with facts, the right one is your translation. The score estimates how much of that translation survives against the fact — not how much you are worth. Doing it again with three different wins in the month is what moves attribution, not one heroic exercise.

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