Overcoming Perfectionism

[David Baxter PhD]

Perfectionism in Perspective
Retrieved May 14, 2010

Overcoming Perfectionism: This Information Package is designed to help you understand what is helpful and unhelpful about being a perfectionist. The goal is not for you to give up your high standards altogether but to learn to pursue healthy high standards rather than unrelenting high standards that negatively impact your life. This Infopax is organised into modules that are designed to be worked through in sequence. We recommend that you complete one module before going on to the next. Each module includes information, worksheets, and suggested exercises or activities.


Modules:

• Module 1 - What is perfectionism?
  In this module we will define perfectionism, identifying both the helpful and the unhelpful aspects of being a perfectionist, and identifying in what ways you might be a perfectionist. PDF document: 258kb. Updated 18 March 2009.

• Module 2 - Understanding perfectionism
  In this module we will look at the underlying reasons for perfectionism. PDF document: 213kb. Updated 18 March 2009.

• Module 3 - What keeps perfectionism going?
  In this module, we will explore what keeps perfectionism going and why it is so difficult to let go of high standards, even when pursuit of these standards has negative consequences for you. PDF document: 275kb. Updated 18 March 2009.

• Module 4 - Changing perfectionism
  In this module, we will be helping you weigh up the costs and benefits of staying the same and the costs and benefits of changing your perfectionism. We will also be telling you what will be involved if you decide to change your perfectionism. PDF document: 255kb. Updated 18 March 2009.

• Module 5 - Reducing my perfectionist behaviour
  In this module we will introduce some strategies for reducing perfectionism behaviours and we will encourage you to conduct some experiments to test out your beliefs and fears. PDF document: 294kb. Updated 18 March 2009.

• Module 6 - Challenging my perfectionist thinking
  In this module we will be looking at challenging and changing the thoughts that keep your perfectionism going. We will be introducing strategies to identify and challenge your perfectionism thinking. PDF document: 245kb. Updated 18 March 2009.

• Module 7 - Adjusting unhelpful rules and assumptions
  In this module we will focus on the unhelpful rules and assumptions that keep you caught in the vicious cycle of perfectionism. PDF document: 233kb. Updated 18 March 2009.

• Module 8 - Re-evaluating the importance of achieving
  In this module we will take a step back and look at the impact of perfectionism on your life. We will examine the tendency to over-evaluate the importance of achieving your unrelenting standards and offer you some strategies to create a more balanced life and a more balanced basis for judging your self-worth. We will then be looking at another way of thinking about perfectionism: as an overarching set of beliefs, or a mindset. PDF document: 272kb. Updated 18 March 2009.

• Module 9 - Putting it all together
  In this module we will put together all you have learned, so that you have a clear ‘road map’ of how to continue keeping your perfectionism in perspective. PDF document: 255kb. Updated 18 March 2009.

 

[Peter]

To be honest, I only looked at modules 6 & 9 - they are quite thorough. It might just be the thing for a perfectionist.

If you think you are a perfectionist and want to loosen up, you might find the above modules, your cup of tea.

Personally, I prefer a simple approach when it comes to perfectionism. Like that saying, 'Keep it Simple'.

I know at times, to ‘keep it simple’, nearly requires biting ones tongue and sitting on your hands to stop yourself from correcting the imperfect. To change might seem like a demoralizing experience – the lowering of ones own standards. But I assure you, you will be able to pick yourself up from the floor and eventually feel justifiably okay with the mediocre. I am sure the above modules will fill in any troubles you may have during your transition.

One of my favourite and simple self-help exercise for the perfectionist, is whenever they catch themselves out being over-analytic and critical, they are to recall their New Perfectionist's Motto: "Good enough is good enough!"