How to Overcome Perfectionism (2023)

Are you a perfectionist?​ Many people have traits of perfectionists and are even proud of them, but there are important differences between perfectionists and high achievers and being a high achiever is far better for your health and happiness.

If you have perfectionistic tendencies, it's vital to find strategies to get past them and move toward being a non-perfectionistic high achiever.

Perfectionism can rob you of your peace of mind, enjoyment of life, and self-esteem. Though it’s a process that may take a little time and practice, shedding the burden of perfectionism can greatly decrease the level of stress you feel on a daily basis.

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Important Distinctions Between Perfectionists and High Achievers

Before you delve further into strategies for letting go of perfectionism, it is important to remember the basics of what perfectionism is and is not; this can help you to stay motivated to make changes.Perfectionism differs from high achievement in one important way: where your focus lies.If you are striving for excellence, you can be happy about your achievements and learn from your mistakes.

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Perfectionism is different in that the focus is less forgiving; perfectionists beat themselves up for anything that appears to be lacking, and this robs them of the satisfaction and pride that comes from all of the things that they do well. One of the most significant problems that perfectionists face is the fear that if they stop shooting for perfection, they will become low achievers and their goals will go by the wayside.Let this reassure you:Letting go of perfectionist attitudes can actually help you to excel more!

Perfectionists actually achieve less than those with healthier attitudes, because their focus on perfection robs them of motivation and can bring on procrastination and other self-defeating behaviors.

With that said, here are some important steps you can take to maintain a healthier attitude.

Make a Cost-Benefit Analysis

Take a closer look at your perfectionistic traits. You may think you’re more effective because of them (although according to research, this probably isn’t true), but at what cost? Perfectionism has many negative consequences, and you may be experiencing several of them right now. Make a list of all the ways perfectionism is hurting you (and those around you), and you’ll be more motivated to shed these tendencies.

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Become Aware of Your Tendencies

You may not realize how pervasive perfectionism can be. By becoming more aware of your patterns, you’re in a better position to alter them. If you’re able, it’s a great idea to record your perfectionistic thoughts as they pop into your head. If it’s impractical for you to jot thoughts down as they come, it’s a great idea to go over your day each night and remember the times when you felt you’d failed, or hadn’t done well enough, and write down what you thought at the time. This will help you become more aware of perfectionistic thoughts as they come to you in the future. (You can even journal about your feelings about these thoughts, but don’t feel you’ve ‘failed’ if you don’t have time to do this!)

Focus on the Positive

If you’re struggling with perfectionism, you probably have honed the skill of spotting mistakes in even the best works of others and of yourself. You may just naturally look for it, and notice it above all other things. While this habit may be difficult to just stop, you can soften your tendency to notice the bad by making a conscious effort to notice all that is good with your work and the achievements of others. If you notice something you don’t like about yourself or your work, for example, look for five other qualities that you do like. This will balance out your critical focus and become a positive new habit.

Alter Your Self-Talk

Those who wrestle with perfectionism tend to have a critical voice in their head telling them their work isn’t good enough, they’re not trying hard enough, and they’re not good enough. If you’re going to overcome perfectionism, you need to work on changing this little voice! Negative self-talk can perpetuate unhealthy behaviors and wreak havoc on your self-esteem; by altering your self-talk, you can go a long way toward enjoying life more and gaining an increased appreciation for yourself and your work.

How to Use Positive Self Talk for a Better Life

Take Baby Steps

Perfectionists tend to setgoalsof unreasonable excellence with no learning curve. These goals tend to be unrealistic and cause problems by being so rigidly demanding and leaving little room for error. Instead, you can reduce a lot of stress by changing your goals. You don’t have to sacrifice the end result, but if you set bite-sized goals for yourself and reward yourself when you achieve them, you’ll tend to be more forgiving with mistakes. For example, you may normally tackle the task of getting into better shape by working out five times a week. Unfortunately, if you’re not used to working out regularly, you may get quite sore from such a quick change, and perhaps give up. Butsetting the goalto exercise once or twice the first week, and add an additional workout periodically until you’ve worked up to your goal, you will more likely reach your goal and enjoy many more ‘successes’ in the process.

Enjoy the Process

You may be used to focusing on results, and beating yourself up if your results are less than perfect. The previous suggestion (setting baby steps) can help you create more of an enjoyable process out of your striving. You can also enjoy the process of reaching a goal by getting involved with a group that is also trying to achieve the same goal you’re afterorjournalingabout how youfeeland what youlearnas you reach toward your goal. If you find you don’t achieve perfection, you can then reflect back and see all that you’ve gained in just working toward a worthy goal, assessing and appreciating the gains youdidmake in the process.

One important way to recover from perfectionism is to begin focusing more on theprocessof reaching toward a goal, rather than just focusing on the goal itself.

Learn to Handle Criticism

If you tend to look at criticism as an attack, reacting defensively, an attitude change can help. Constructive criticism can give you important clues on how to improve your performance, making your less-than-perfect performances into useful stepping stones that lead to excellence. If the criticism you’re receiving is pointed or harsh, it’s okay to remind others (and yourself) that mistakes are a great way to learn.

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1 Source

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Hulme N, Hirsch C, Stopa L. Images of the self and self-esteem: do positive self-images improve self-esteem in social anxiety?.Cogn Behav Ther. 2012;41(2):163–173. doi:10.1080/16506073.2012.664557

How to Overcome Perfectionism (1)

By Elizabeth Scott, PhD
Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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What is the root cause of perfectionism? ›

Causes of Perfectionism

Perfectionism can be caused by: A fear of judgment or disapproval from others. Early childhood experiences, such as having parents with unrealistically high expectations. Having a mental health condition associated with perfectionist tendencies, such as obsessive-compulsive disorder (OCD)7.

What are the 3 types of perfectionism? ›

These authors defined 3 different types of perfectionism: self-oriented, socially-prescribed, and other-oriented perfectionism. Self-oriented perfectionism was defined as attaching irrational importance to being perfect, having unrealistic expectations of one's self, and holding punitive self-evaluations.

How can I free myself from perfectionism? ›

Let yourself go!
  1. Retrain your brain. Pay close attention to any thoughts that contain words such as must, should, always and have to; these are signposts on the road to perfectionist thinking. ...
  2. Nip perfectionist thoughts at the root. ...
  3. Say "Thank you." Perfectionists often train their brain on the negative.
24 Feb 2008

Is perfectionism a mental illness? ›

While not a psychological disorder in itself, perfectionism is linked to anxiety and other mental health issues, such as obsessive-compulsive disorder (OCD). Keep reading to discover what causes perfectionism, its connection to anxiety, and how perfectionism and mental health are related.

Can perfectionism be cured? ›

Because adults with perfectionism are often very critical of themselves, one of the most effective ways to overcome perfectionism is to replace self-critical or perfectionistic thoughts with more realistic and helpful statements. It is a good idea to practise these helpful statements regularly.


1. Treating Perfectionism: 3 Therapy Strategies
(Uncommon Practitioners)
2. Can You Overcome Perfectionism? How to Make *Real* Progress on Your Dreams with Marie Forleo
(Marie Forleo)
3. How to Overcome Perfectionism
(Great Managers)
4. Why perfectionists become depressed | Dr Keith Gaynor
5. Perfectionism holds us back. Here’s why | Charly Haversat | TED Institute
(TED Institute)
6. How to Overcome Perfectionism? - with Neil Seligman
(Neil Seligman)
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