Perfectionism
In Perspective

Perfectionism in Perspective
Module 9

Putting it all together
Introduction

2

What have I learned?

2The perfectionism cycle revisited2

Loosening up my unrelenting standards

4

Action planning

6

My Perfectionism Action Plan

8

Maintaining my gains

9

Module Summary

10

About This Module

11

The information provided in this document is for information purposes only. Please refer to the full disclaimer andcopyright statement available at http://www.cci.health.wa.gov.au regarding the information on this website before
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Perfectionism
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Introduction
We are at the end of our journey to reduce your perfectionism! It is now time to take stock and see how
far we have come.
It is also an opportunity to put together all you have learned so you have a clear ‘road map’ of how tocontinue this journey and how to keep on track. Remember, perfectionism is a habit and it will take time,practice and persistence to kick the habit and replace the old mindset with a new one. So let’s look atwhat you need to keep doing. First we will revisit the vicious cycle of perfectionism.

What have I learned?
So let’s take a look at what we’ve learned throughout these modules about perfectionism:
In Module 1 we used a working definition of perfectionism: a pursuit of unrelenting, personally demanding
standards, which form the basis of your self-worth and which you pursue despite the huge cost to yourwellbeing. We looked at what’s helpful and what’s unhelpful about being a perfectionist, and you identified
the areas of your life impacted by perfectionism.
In Module 2 you identified how you came to be a perfectionist, and learned how rules and assumptions,especially from your early years, guide your behaviour and thoughts.
In Module 3 we discussed unrelenting high standards and looked at how these keep perfectionism going, ina vicious cycle.
In Module 4 you weighed up the pros and cons of loosening up your unrelenting high standards, and made adecision to work on reducing your perfectionism.
In Modules 5 and 6 you began taking steps towards challenging your perfectionism behaviours andperfectionist thoughts.
In Module 7 you had the opportunity to look more deeply at the underlying rules and assumptions thatformed and still guide your perfectionistic tendencies to pursue unrelenting standards, and were shown
steps to developing healthier rules and assumptions.
In Module 8 you looked specifically at the impact of your over-evaluation of achievement and yourperfectionism mindset, the way you view yourself and the world.

The Perfectionism Cycle Revisited
Let’s go back to the vicious cycle of perfectionism that we introduced in Module 3. It showed how certain
aspects related to being a perfectionist keeps the perfectionism going.
We identified that perfectionism is driven by a sense of self-worth that is overly dependent on the pursuitand achievement of unrelenting high standards. This sense of self-worth is associated with underlying rules
and assumptions that have developed throughout your life. These rules for living created a mindset that
influenced how you saw yourself and the world, in terms of an overarching belief that you were required to
set extremely high, unrelenting standards for yourself (and often for others).
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Once you set those demanding standards, you evaluated your performance – but not objectively. Instead,
you tended to use black and white, or all-or-nothing thinking. One conclusion you came to is that you‘failed’ to meet those unrelenting standards - or you were too anxious to even attempt to meet them andyou prevaricated, procrastinated and avoided - which resulted in self-criticism and a sense of inadequacy.
This in turn motivated you to increase your sense of self-worth by a further pursuit of unrelenting
standards – and the perfectionism cycle persisted. An alternative conclusion was that your standards weremet… but rather than feel satisfaction, you questioned the worth of those standards, and assumed they
were not high enough, or were too easy. You belittled your success (and yourself) and re-set yourstandards to be higher and less achievable. Again, the vicious cycle of perfectionism continued.
No result was satisfying. The consequences that arose from your perfectionism, whether they
were positive or negative, made it more likely that next time you were faced with a task, yourperfectionism would kick in and you would once more set yourself unrelenting standards.
Here is the model to refresh your memory:
Model of Perfectionism: The Pursuit of Unrelenting Standards
SELF-WORTH OVERLY DEPENDENT ON:
THE PURSUIT AND ACHIEVEMENT OF UNRELENTING STANDARDSUnderlying rules/assumptions are activated (e.g., musts, shoulds & can’ts)…
SET UNRELENTING STANDARDS
Perfectionism Behaviours(e.g., Excessive checking, procrastination)
Perfectionistic Thinking
Evaluate performance in an all-or-nothing style,
Look out for mistakes or signs of failure

Fail tomeetstandards

Self-Criticism
Negative Consequences
Social isolation
Time consuming
Low mood, anxiety
Narrowing of interests
Health problems, e.g., insomnia,
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Meet standards… but …

Re-set standards
even higher

Decide that original
standards were notdemanding enoughPositive Consequences
Simplifies life
Achieves results, praise, recognition
Provides structure & control
Socially encouraged

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Did you notice in the above model that there is no way to achieve satisfaction? Even if the positive
consequences occurred, you still felt compelled to continue pursuing your perfectionistic path.
Having worked through the modules in this Information Pack, what do you now see as the pros and cons of
this view of goal-setting and achievement? Write down some of your thoughts.

Loosening up my unrelenting standards
The vicious cycle of perfectionism shows us how we can get stuck into a negative spiral that keeps theperfectionism going. But the good thing about a cycle is that we can reverse it to become a more positivecycle. It’s like a wheel that is moving in a certain direction, and we can slow down its momentum by puttingsome force against the old motion, shifting the direction of the spin into a more positive direction. Your
perfectionist habit of unrelenting standards keeps the wheel spinning in its original direction, and you mightfeel stuck in that negative perfectionism cycle. To shift its direction involves loosening up your unrelenting
standards. This requires a large amount of effort at first, but after a while and with some persistence it
becomes easier, and the new positive spin develops its own momentum.
We hope by now that you have been able to begin loosening up your unrelenting high standards, and areexperiencing some satisfaction from setting more reasonable goals which offer you more chance of success.
Let’s take a look at loosening up those unrelenting standards, and what you need to do to continue.
We realise that old negative rules and assumptions might get activated when faced with certain tasks orgoals. Those unhelpful rules for living have been around for a long time, and we can’t expect them todisappear overnight. Over time we can expect them to fade somewhat and not be so easily activated, butfor now it is extremely important to be aware when those old rules and your perfectionism mindset
become activated. Instead of being influenced by them into an old pattern of unrelenting standards, you canchoose to react differently, by setting more appropriate standards for yourself (and others).
To remind you, this new and different approach to your old rules and assumptions involves the following:• Adjust your unhelpful rules and assumptions by challenging them, developing new and more
helpful rules and assumptions and putting them into practice• Put your perfectionism in perspective by setting yourself reasonable and attainable standards• Evaluate your performance objectively, looking out for signs of success and achievement• Give yourself a pat on the back if your standards have been met. If they have not been met,take a good look at the standards, and ask yourself if you’d set them too high to be achievable.
• Practice. Keep up the good work and it will become easier. Remember, practice makes perfect!!!!
We have developed a new model to incorporate more appropriate goal-setting.
Overleaf is a way of looking at a healthier approach to achievement.

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Model of the Pursuit of Appropriate Standards
SELF-WORTH PARTLY DEPENDENT ON:
THE PURSUIT OF HIGH BUT ATTAINABLE STANDARDS& DOING OUR BEST TO ACHIEVE THEM

Underlying rules/assumptions are activated but adjusted
Perfectionism is put in perspective

SET APPROPRIATE
STANDARDS

Re-set standards(to be more achievable)

Perfectionism behaviours are reduced

Perfectionistic thinking is challenged
Evaluate performance objectively
Look out for successes or signs of achievement

Do not meetstandards

Meetstandards

Ask if thestandard wasachievable

Feel goodDid you notice that there is the opportunity in this model to feel good about your achievements? Take
another look at this way of looking at chievement, and ask yourself what are the pros and cons of this viewof goal-setting and achievement. Write down some of your thoughts.

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Action Planning
It might be helpful to create a clear action plan for what you could do when your perfectionism mindset
threatens to kick in.
Step 1: Identify the task or standard that threatens to be unrelenting in nature.
Step 2: Adjust unhelpful rules & Assumptions (Module 7)
Identify the unhelpful rule or assumption that is being activated. Challenge it by the following:• work our where it comes from or how it developed;• question how realistic or reasonable or achievable it is;• recognise the negative consequences of having and keeping this rule;• identify a more balanced rule to live by.
• put this new rule into practice
Step 3: Put perfectionism in perspective. (Modules 1-4)
Remind yourself of the pros and cons of change versus staying stuck in your perfectionism, and thereasons that you decided to work on loosening up your unrelenting standards
Step 4: Set an appropriate standard
Step 5: Carry out practical strategies to reduce your perfectionism behaviours (Module 5)
Consider using behavioural experiments. Face your fears!
Step 6: Challenge your perfectionist thinking (Module 6)
Think about using a thought diary.
Step 7: Re-evaluate achieving and challenge the perfectionism mindset. (Module 8)
Step 8: Reflect and revise your plan
Take a step back and reflect on how you’re doing. Appreciate the gains you’ve made and don’t beat
yourself up for not having overcome your perfectionism ‘perfectly’…identify the areas which needmore work…and develop a new plan based on Steps 1-6.
Overleaf you will find an example Perfectionism Action Plan, which takes you through the 6 steps. On Page
8 is a blank sheet for you to use as you work through your own task in the same way.

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Perfectionism Action Plan (Peter’s example)
Step 1. Identify the unrelenting standard
I must NOT make mistakes and so I feel I have to check my work over several times

Step 2. Adjust Unhelpful Rules & Assumptions
Unhelpful rule/assumption: I have to check all my work over three times or I’ll make a mistakeand I’ll be a failure. This comes from believing that being thorough is vital. My dad would
pick up on any mistakes I made in my homework and belittle me if he found any.

A more balanced rule/assumption is: I do a good job and it is sufficient to check everything
just over once before I hand over the job
Step 3. Put Perfectionism in Perspective
Is the old assumption reasonable? I think to myself that I need to check things over manytimes but in reality I never find mistakes, it’s always done right the first time . It’s just notpossible to do EVERYTHING perfectly ALL the time! It’s so exhausting!

Pros and cons of my perfectionism: I hate being so stuck and it takes so long to do my work
and we’re losing money by being so slow. On the other had I do like being thorough…..but if I
spent less time checking then I’d schedule more cars and I’d make more money. It might be
hard not checking more than once at first. I spend so much time thinking that being
thorough is important – maybe I overdo it.
Step 4. Set an appropriate standard
Work hard, do my best, be thorough - checking work over once is what efficient people do.

Step 5. Carry Out Practical Strategies to reduce your Perfectionism Behaviours
I’ll try a behavioural experiment for my checking. I’ll get my mechanic to take over the car
once I’ve checked it over once, so that I can’t keep checking it.

Step 6. Challenge my Perfectionist Thinking
I’ll do a thought diary for my unhelpful beliefs that I need to keep checking my work over andover so that I don’t screw up

Step 7. Re-evaluate achieving & challenge the perfectionism mindset
I am so bound up in this belief that I must be perfect – maybe I just need to start thinking newmessages

Step 8. Reflect & Revise
This is the first time I’ve really believed that I can change and I’ve been able to face my fears.
I worked for only four hours on Saturday .And this was the first time in 3 years that I only
checked my work over once. It was hard at first but the second time was easier. I feel like I
deserve a big pat on the back. I never believed I could change. This has made me determined
to keep on.

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My Perfectionism Action Plan
Step 1. Identify the unrelenting standard
Step 2. Adjust Unhelpful Rules & Assumptions
Unhelpful rules/assumption:

A more balanced rule/assumption is:

Step 3. Put Perfectionism in Perspective
Is the old assumption reasonable?
Pros and cons of my perfectionism:

Step 4. Set an appropriate standard

Step 5. Carry Out Practical Strategies to Reduce my Perfectionism Behaviours

Step 6. Challenge my Perfectionist Thinking

Step 7. Re-evaluate achieving & challenge the perfectionism mindset

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Maintaining My Gains
Congratulations for making it to the end of this Information Pack! Now the important thing is for you tokeep going and keep practicing what you have learned. You’ll have good days and bad days. Sometimes you
will feel you’re getting somewhere, and sometimes you will doubt it. We encourage you not to give up.
It will take time and practice and perseverance to loosen up the hold that perfectionism has had on you.
Remind yourself why you decided to stop being so perfectionistic. You may want to refer back to earlier
modules, especially Module 3, and note that by loosening up your unrelenting standards, you are freeing
yourself from the straitjacket and vicious cycle of perfectionism. Be aware of when your old pattern of
thinking kicks in – refer back to Module 8 for how to ‘eject’ the perfectionism mindset. If you’re having a
tough time, refer back to Module 4: check the possible obstacles to progress that you identified and refresh
your memory on practical tips for reducing your perfectionism. Roll the dice and have fun! (Module 5)
One last step to help you maintain your gains is to identify how far you’ve come and how your life haschanged for the better. Being a perfectionist, and with a tendency to black and white thinking, it’s easy tothink you haven’t changed at all, or not enough! DON”T let yourself fall into that old way of thinking. Youwill be more likely to keep going if you appreciate the changes you have made and the positive effect thosechanges have had on your life. Jot down some thoughts about this.
Positive changes I have madeHow my life is better

You can add to this as you find yourself with more even more gains and more positive effects, as you movefrom being a perfectionist - someone with unrelenting high standards - to someone who takes pride inpursuing high but achievable standards.
Remember, reducing perfectionism does not mean that you can no longer have high standards and go forthem. Of course you can. But remember that you can also think, behave, live, work, and play in abalanced, healthy, and helpful way! Remember that there is a big difference between the healthy andhelpful pursuit of excellence and the unhealthy and unhelpful striving for perfection.

Good luck!
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Module Summary•••••

It is useful to summarise what you have learned from the modules in this Information PackRevisiting the vicious cycle of perfectionism serves to remind you of the negative consequences ofbeing a perfectionist
Loosening up unrelenting standards still involves setting high – but appropriate - standards
Having an action plan can help you stay on track with reducing your perfectionism
Recognising your progress is important in maintaining your gains and keeping you motivated

What I Have Learned in this Module
Think about what you have learned in this module and any useful bits of information, tips or strategies thatyou want to remember. Write them down below so you can refer to them later.

Think about how you might use the information you have just learned. Write down some ways in which
you could make use of this information.

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About this Module
CONTRIBUTORS
Dr. Anthea Fursland (Ph.D.1)
Principal Clinical Psychologist
Centre for Clinical Interventions

Dr. Anna Steele (Ph.D.1)
Clinical Psychologist
Centre for Clinical Interventions

Dr. Bronwyn Raykos (MPsych2, Ph.D.1)
Clinical Psychologist
Centre for Clinical Interventions

Dr. Lisa Saulsman (M.Psych2, Ph.D.1)
Clinical Psychologist
Centre for Clinical Interventions

1

Doctor of Philosophy (Clinical Psychology)2

Master of Psychology (Clinical Psychology)

BACKGROUND
The concepts and strategies in this module have been developed from evidence-based psychologicaltreatment, primarily Cognitive Behaviour Therapy (CBT). CBT for perfectionism is based on the approachthat perfectionism is the result of problematic cognitions (thoughts) and behaviours.

REFERENCES
Antony, M. M. & Swinson, R. P. (1998) When Perfect Isn’t Good Enough. New Harbinger Publications,Oakland, Ca.
Kearns, H., Forbes, A., & Gardiner, M. (2007). A cognitive behavioural coaching intervention for thetreatment of perfectionism and self-handicapping in a nonclinical population. Behaviour Change, 24 (3), 157172.
Shafran, R., Cooper, Z. and Fairburn, C. G. (2002) Clinical Perfectionism: a cognitive-behavioural analysis.
Behaviour Research and Therapy, 40, 773-791“PERFECTIONISM IN PERSPECTIVE”
This module forms part of:
Fursland, A., Raykos, B. and Steele, A. (2009). Perfectionism in Perspective. Perth, Western Australia: Centrefor Clinical Interventions.
ISBN: 0-975799576

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Created: March 2009

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