This post contains “Am I a perfectionist quiz” to help you assess your perfectionism.
What Is Perfectionism?
Certain aspects of perfectionism, such as high level of personal standards and trying to do your best, might be beneficial in the workplace.
However, perfectionism can become dysfunctional when perfectionistic tendencies impair people at work and in life in general.
In other words, perfectionism is something that we all experience to varying degrees, but it becomes an issue when it begins to disrupt our daily functioning and cause distress.
Related: Best 6 Ways to Let Go of Wanting to Control Everything
What Is Dysfunctional Perfectionism?
Dysfunctional perfectionism is a tendency to hold excessively high standards for yourself and others in a way that causes significant distress or impairment.
For example, a mother might work to meet her unrealistic, high expectations to the detriment of her own emotional and physical health, as she’s constantly struggling with fear of failure and feelings of self-doubt.
Often, perfectionism occurs alongside other disorders including anxiety disorders, eating disorders, depression, etc. (Egan, Wade, & Shafran, 2011).
Related: Best 20 Tips On How To Let Go Of Perfectionism
Am I A Perfectionist Quiz
#1. Do you often set exceptionally high standards for yourself?
#2. Do you often criticize yourself harshly?
#3. Do you base your self-worth and value on your accomplishments?
#4. Are you afraid of disappointing people?
#5. Are you afraid of making mistakes and often find yourself dwelling on your past mistakes and imperfections?
#6. Do you tend to procrastinate or not start things especially when you don’t think you can do them perfectly or when there is a chance of failure?
#7. Do you have an excessive need to feel in control at all times?
We will not sell your information. All results are kept confidential.
This quiz is for informational purposes only. It is not meant as a diagnostic or assessment tool.
Results
The questions above represent common signs of perfectionism. If you answered yes to most of these questions, then perfecionism may be a problem for you.
Related: Top 10 Books About Perfectionism
How Perfectionism Can Be Harmful
Perfectionism can be harmful in a number of ways, both mentally and physically.
Those who strive for perfection often set unrealistic standards for themselves and can become excessively self-critical when they fail to meet these expectations.
This can lead to feelings of anxiety, depression, and even physical symptoms such as headaches or muscle tension.
Additionally, perfectionists may struggle with procrastination as they fear making mistakes and therefore delay taking action.
This can lead to missed opportunities, increased stress, and negatively impact their professional and personal lives.
For example, a student who is afraid of receiving anything less than an A might skip social events or extracurricular activities to focus solely on their studies.
While it’s important to have high standards and work towards self-improvement, it’s also important to recognize that perfection is unattainable and that mistakes and failure are normal parts of the learning process.
By embracing imperfection, we can reduce stress, increase resilience, and ultimately lead healthier and more fulfilling lives.
Related: Top 19 Journal Prompts For Perfectionists
How to Overcome Perfectionism?
Perfectionism can be a difficult habit to break, but here are some tips to overcome it:
1. Recognize The Problem
The first step is to recognize that perfectionism is causing problems in your life.
Take note of how your need for perfection is affecting your work, relationships, and overall quality of life.
2. Challenge Limiting Beliefs
Perfectionists often have a negative self-talk that feeds their anxiety and fear of failure.
Challenge these beliefs by questioning their accuracy and replacing them with positive and more realistic ones.
Following is a list of common limiting beliefs perfectionists may struggle with:
- “If it’s not perfect, it’s not good enough.”
- “I should have done better than this.”
- “Mistakes are unacceptable and must be avoided at all costs.”
- “If I can’t do it perfectly, then I won’t do it at all.”
- “Everyone expects me to be perfect, and I can’t let them down.”
- “If I fail, I am a failure.”
- “I can’t delegate tasks because no one else can do it as well as I can.”
- “Criticism or feedback is a personal attack on my abilities.”
- “I am not satisfied with anything less than perfection.”
- “My worth as a person is determined by my achievements and success.”
Once you identify your limiting beliefs, use the following prompts to challenge them:
- Is this belief based on facts or assumptions?
- How would I feel or think if I didn’t have this belief?
- What evidence do I have to support or refute this belief?
- Have I experienced situations that contradict this belief?
- What would a friend say to challenge this belief?
- Am I using all the available information to form this belief, or am I focusing on selective facts?
- What alternative explanations could there be for the situation that led me to believe this?
- Is this belief helpful or harmful to me?
- How has holding onto this belief affected my life, and what would change if I let it go?
- What steps can I take to challenge and replace this negative belief with a more positive one?
Related: Negative Core Beliefs List (& 8 Tips On How To Challenge Them)
3. Set Realistic Standards
Setting unrealistic goals and expectations will only lead to disappointment and frustration.
Set more realistic standards for yourself, considering your skill level, available resources, and limitations.
4. Embrace Mistakes
Mistakes are a normal part of the learning process, and nobody is perfect.
Embrace mistakes as an opportunity to learn and grow, rather than viewing them as a weakness.
5. Practice Self-Compassion
Treat yourself with kindness and understanding, just as you would a friend who has made a mistake.
Practice self-compassion by acknowledging your efforts and progress, rather than focusing solely on your mistakes or shortcomings.
6. Seek Support
If overcoming perfectionism proves challenging, seek support from friends, family, or a mental health professional who can help you identify and address underlying issues.
Remember, it takes time and effort to overcome perfectionism, so be patient with yourself and celebrate small successes along the way.
Related: Root Cause Of Perfectionism (top 5 Causes)
Striving For Excellence Without Being Consumed By Perfectionism
Striving for excellence in everything we do is an admirable quality, but when it is accompanied by perfectionism, it can become a harmful habit.
Perfectionism is the tendency to set impossibly high standards for oneself and others, leading to feelings of anxiety, self-doubt, and even depression. It can also lead to a fear of failure and a reluctance to take risks, which can hinder personal growth and progress.
Striving for excellence, on the other hand, is the pursuit of doing our best, taking appropriate risks, and learning from mistakes along the way.
One example of striving for excellence without being consumed by perfectionism is in the field of sports. Athletes who seek to improve their performance and achieve personal bests are striving for excellence.
However, if they have unrealistic expectations of themselves, they can become overly critical and anxious, which can negatively impact their performance.
Instead, if they focus on the process of improvement, celebrate small victories, and learn from mistakes, they can continue to grow and develop.
Another example can be found in the workplace. Employees who strive for excellence in their work will produce high-quality results and be viewed as reliable and valuable team members.
However, if they are consumed by perfectionism, they may obsess over minor details and miss deadlines or become paralyzed by indecision.
It is important to find a balance between striving for excellence and recognizing that mistakes and imperfection are a natural part of the learning and growth process.
By finding a healthy balance and embracing the learning process, we can continue to improve and grow without the harmful effects of perfectionism.
Related: Practical-Minded Perfectionist vs. Covert Perfectionist
FREE Perfectionism Worksheets PDF
Conclusion
Perfectionism can cause stress, anxiety, and even depression as one may feel that nothing they do is ever good enough, often leading to procrastination and self-doubt.
Overcoming perfectionism can be difficult, but it is possible with self-awareness, mindfulness and practice.
