In a research article by psychologists Hewitt and Flett,
Perfectionism has been categorized into:
1. Self-oriented perfectionism: Excessively high
standards on self, evaluation and self-censure.
2. Other-oriented perfectionism: Excessively high
standards on significant others.
3. Socially-prescribed perfectionism: People feel that
unrealistic high standards are being placed on them
from significant others.
Adaptive and Maladaptive Perfectionism
Adaptive = High Standards, less stress
and less self-censure
Maladaptive = High Standards,
MORE stress and more self-censure
ARE YOU DIRECTING
INWARDS OR OUTWARDS?
DO YOU HAVE STRESS
ASSOCIATED WITH IT?
Did you ever hear statements like :
“You should not provide half baked
“It is not WORTHdoing if it is not perfect.”
“My parents and friends will not APPROVEof
These “memes” or
programs may be
causing you stress,
“It is far better to provide half-baked solutions than
to provide no solutions at all.”
It is much better to launch something that is
GOOD ENOUGHrather than waiting, getting
stuck and not launching something perfect.
Become aware of and cast aside
beliefs that predispose you
towards unrealistic perfectionism.
Question the validity of
assumptions that these beliefs are
based upon and choose new
4. Dismantle the Anxiety and
Stress behind Perfectionism
“D!$’+ ,#+ p#rf#*+
b# +'# #$#-0 !f +'#
According to psychologist Kenneth Rice and his
colleagues from the Journal of Cognitive
“The defining feature of perfectionism appears
to be high personal standards. The distinction
between having high standards and the
affective, intrapersonal, and interpersonal
responses to living up to those standards
distinguish adaptive from maladaptive
In other words,
experience more personal
distress when their high
standards and goals are not
Become aware that the perfectionism trap is a cycle
of unrealistic expectations, excessively high
standards, incorrect assessment, stress, overwhelm
Break the cycle by
associated with performance.
5. Peeling off the Layers of
Perfectionism- The Three Primal
Problems: Fear, Self-Worth and Shame
“I+’) ($ !%r b(!,!&0 +! +r%)+ w'.+ w# )## w(+'
!%r #0#). 4() -./#) ,(v($& ($ . *.r#2,,0 #"(+#",
!v#rpr!"%*#" .$" p'!+5'!pp#" w!r," v#r0
".$&#r!%).” ― Br#$6 Br!w$
Do you believe that your work is not
WORTHY for the world to see?
You may have deep-seated fear
of getting rejected
There may be many types of fear: fear
of failure, success and of rejection.
Hence, they portray themselves as being deficient in
their own minds and get stuck from taking action to
According to research professor Brené Brown,
author of The Gifts of Imperfection, people who feel
shame attribute it as a character flaw and cannot
distinguish between the action that caused the
shame and themselves.
Understand that fear,
shame and low self-worth
may be orchestrating the
perfectionism in your
Action Tip: Embrace
6. Blame, Self-Criticism and Criticism
From Others: The Judgment Trap
“O%+ b#0!$" ("#.) !f
wr!$&"!($& .$" r(&'+"!($&,
+'#r# () . 7#,". I’,, -##+ 0!%
+'#r#.” – R%-(
Are you constantly COMPARINGyourself with
others and fueling a non-realistic perfectionism
because of that.
ARE YOU EXCESSIVELY
AND EASILY BLAME
Do you believe that you
need to be perfect to be
loved and accepted?
Are you looking for external
validation and approval?
Cast aside self-criticism and self-
Choose self-acceptance and praise your
work as good enough.
Move the focus of approval to an
internal meter of approval and praise.
7. Master Controller of Your
Universe: Trust and Safety Issues
“P#rf#*+(!$()- () $!+ .
pr#r#q%()(+# f!r .$0+'($& b%+
p.($.” ― D.$$. F.%,")
Do you have a subconscious need for safety and control. A lot
of perfectionism is based on trust and safety issues that we
may have and are still unresolved.
In a research study on perfectionism and
psychological control by Soenens et al.,
maladaptive perfectionism, self-esteem
and depression in adolescents were
strongly related to the levels of
psychological control that they
experienced from their parents.
Address trust and safety issues
Delegate small tasks to others
and loosen the grip on control
and wanting to do things
Take small risks towards
allowing yourself to be less of a
Develop a sense of safety and
trust in yourself and the ability
8. Set Up Rules and Deadlines for Your
Project: Structures that work
“B%+ I .- ,#.r$($& +'.+ p#rf#*+(!$
()$'+ w'.+ -.++#r). I$ f.*+, (+') +'#
v#r0 +'($& +'.+ *.$ "#)+r!0 0!% (f 0!%
,#+ (+.” ― E-(,0 G(ﬃ$
Do you have any rules or restrictions to manage
the tendency to become a perfectionist?
Set a firm deadline and place the habit
of perfectionism within a FRAMEWORK
Rules can sound like:
“My time to write today is
one hour and during that one
hour I will NOT EDIT or
go back to correct and make
Allow for Creative Perfectionism: Perfectionism in a
small sub-set of activities or just one task.
Complete other tasks with relatively less amount of
perfectionism and you will get to see the costs vs
benefits of being a non-perfectionist.
9. Getting Realistic about Your
Approach to Life and Tasks: Dropping
“W# fr#;# %p b#*.%)# w# 8p#*+ .
*#r+.($ r#)%,+ !r b#*.%)# w# w.$+
+'($&) +! b# p#rf#*+.”
― B#r$(# G,.))-.$, 4# D%"# .$" +'#
Many perfectionists think in
black and white. It is all or
nothing. Either the work is
outrageously good or they
refuse to ship at all.
If on a scale from 1 to 10, 7-10 being a great job and
1-3 being a poorly done job, where would you place
yourself? A perfectionist will attempt to score a
routine 10 or more.
WHERE ARE YOU ON THE SCALE?TURN THE DIAL BACK
A NOTCH IF YOUR STANDARDS ARE UNREALISTICALLY
The scale is relative:your 7 may
be a 10 for others...
10. Dismantling the Process of
Moving Forward: Small Steps to
“90 p#r*#$+ p#rf#*+ .$" )'.r#" w(+'
+'# w!r," .,w.0) *'.$&#) -!r# ,(v#)
+'.$ 100 p#r*#$+ p#rf#*+ .$" )+%*/ ($
0!%r '#.".” ― J!$ A*%ﬀ
Do you know how to
The NEXT step?
One of the issues that
perfectionists face is getting
overly caught up in a
TINYdetail that may
not be very important.
Create Structural Tension: According to Robert Fritz,
author of Path of least Resistance, when you know where
you are at and where you would like to be or go very clearly,
you create structural tension that propels resolution.
11. Become a Scientist in Your
own Life: Observe, Experiment
and Change the Core Concepts
behind Why you are being
the stress and other
effects that perfectionism
ways other than
GET DATA on how
letting go of perfectionism is
bringing VALUE to
Ask objective PEERS to
your work! When you do
it is usually GOOD
Recognize those cues and replace them with
motivations with a higher purpose such as giving
great value to others...
Dismantle the foundations of perfectionism. Perfectionism is driven
and triggered by cues such as fear, performance, stress and
Perfectionist are often
obsessed with the way
the end product or
Let us change that model. Slow down and savor
your creative process and your projects and not
be overly caught up with the outcome.
Replace Perfectionism with:
SAVOR the Journey!
Ability to Fail +
LESS Stress +
1. Awareness and Realization That you get Stuck by Excessive Perfectionism.
2. There are different types of Perfectionism.
3. Scratching Below the Surface: Cast Aside the Past Beliefs that Sustain
4. Dismantle the Anxiety and Stress behind Perfectionism.
5. Peeling off the Layers of Perfectionism- The Three Primal Problems: Fear, Self-
Worth and Shame.
6. Blame, Self-Criticism and Criticism From Others: Beware of The Judgment Trap.
7. Master Controller of Your Universe: Perfectionism caused by Trust and Safety
8. Set Up Rules and Deadlines for Your Projects and to counter perfectionism.
9. Getting Realistic about Your Approach to Life and Tasks: Drop Standards.
10. Dismantling the Process of Moving Forward: Take Small Steps to overcome
11. Become a Scientist in Your own Life: Observe, Experiment and Change the Core
Concepts behind Why you are being a Perfectionist.
12. A new Model: Choose Excellence and Value the Process.
Are You Launching Your Genius Today? I believe that deep within
every single one of us lies the potential of a GENIUS!
I am deeply passionate in bringing the best of Creativity,
Personal Development, Cutting-edge Behavioral Psychology and
Science to you in order to Creatively INSPIREyou to move
towards launching your own GENIUS!
I am a Creativity and Inspiration Coach, Writer and Teacher.
Contact me if you need a burst of Creativity and Inspiration for
you or your organization!
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