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Strategies for Overcoming Perfectionism

Perfectionism is a drive to complete every task without error or flaw in order to receive external validation, such as credit or praise from others. While many people experience some level of perfectionism, the habit can grow into an unhealthy obsession. Obsessive perfectionism increases an individual's risk of unhappiness, as well as serious health conditions, including anxiety, eating disorders and substance abuse. With time and practice, behavior modification strategies can help individual's overcome perfectionism.

  1. Explore Your Perfectionism

    • Perfectionism is influenced by an individual's beliefs about themselves and others, according to Psychology Today's website. These beliefs may include the feeling that others' opinions of you are a reflection of your self worth, or the need for validation, praise or rewards from others for completing a task exceptionally well. To change perfectionism, you must understand and challenge these beliefs.

    Re-evaluate Personal Goals

    • Attempting perfectionism in every task depletes your energy and enhances the feeling of failure when perfection is not achieved. To combat this, set realistic goals for yourself. Decide which tasks and activities are the most important to you, making sure to include pleasurable and relaxing tasks. Dedicate your perfectionism to these tasks and allow others to be simply “good enough” or let go completely.

    Give Yourself Permission

    • Overcoming the habit of perfectionism will take time, patience and practice. Even after you have re-evaluated your goals, you may need to remind yourself periodically that every task does not have to be completed perfectly. One way to accomplish this is to give yourself permission to be less than perfect. Also, remind yourself that it is normal and healthy to fail at tasks occasionally.

    Ban Negative Self-Talk

    • Self talk plays a major role in self esteem. Criticizing yourself for not completing a task perfectly can be damaging to your self esteem, making you feel less capable of succeeding at other tasks. Instead, focus on your gifts and strengths. Speak respectfully to yourself as you would to others, and acknowledge it is alright you are not perfect.

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