5 Strategies to Overcome Perfectionism
Strategy 1: Challenge Your "Inner Critic"
The journey to conquering perfectionism begins by recognizing and challenging your inner critic. This voice often tells you that anything less than perfect is simply not good enough. Let's define the "inner critic" a bit more. It can be thought of as the part of us that engages in negative self-talk, often hindering our ability to experience the self-compassion we need and being a barrier to achieving our goals.
Instead of saying, “I can’t show this unless it’s perfect,” reframe your thoughts to focus on progress: “Doing my best is worthwhile.” Practicing self-compassion can help quiet that inner critic. Remember, everyone makes mistakes; those mistakes are a vital part of learning and growing. Remember, you didn't walk without falling a few times, so why should it be any different to make mistakes when trying something new as an adult?
Strategy 2: Set Realistic Goals
Setting achievable and realistic goals is key to addressing perfectionism. Perfectionists often create overly enthusiastic plans, which can lead to disappointment when expectations aren't met.
To set more realistic expectations and improve the likelihood of success, break down large goals into smaller, manageable tasks. For example, if you want to clean your house or apartment, plan to clean one room each day instead of cleaning the space in one go. Celebrate these small accomplishments as you go; don’t wait till it’s all done to appreciate the work you’ve done. This approach helps reduce anxiety and helps build your confidence as you see yourself making progress.
Strategy 3: Embrace Mistakes
Accepting that mistakes happen is crucial in working through perfectionism. Mistakes shouldn’t be seen as failures; but rather opportunities for learning and personal growth.
Make it a practice to keep a record, like a journal, where you can look back on mistakes and what you have learned from them. For example, if you couldn’t meet a deadline, write down what happened and how you can approach it differently next time. People who can see mistakes as learning opportunities are significantly more likely to achieve their long-term goals.
Strategy 4: Practice Mindfulness
Integrating mindfulness into your routine can help reduce the stress that comes with perfectionism. Mindfulness encourages being present, rather than fixating on past mistakes or future unknowns.
Try simple things like deep breathing or a short meditation to ground yourself. Spending 10 minutes a day outdoors can increase your feelings of overall wellbeing. Acknowledging your thoughts and emotions, pleasant or unpleasant, can build your resilience and help you accept imperfection as an inevitable part of life.
Strategy 5: Seek Professional Support
If perfectionism significantly impacts your life, consider finding professional help. A therapist can provide insights into the starting place of your perfectionistic tendencies and give you strategies for overcoming them.
