Clinical perfectionism is a problematic strategy
Clinical perfectionism is a problem of strategy, not outcome. Perfectionists have high standards and expectations for themselves and others. This value can be a strength, as long as perfectionistic strategies aren’t compulsively used to control thoughts and feelings.
Adaptive perfectionism is a healthy, ego-syntonic way of approaching tasks that leads to a good outcome. Clinical perfectionism occurs when anxiety and OCD hijack your values and bully you into approaching goals in a way that undermines your performance.
Some of the characteristics of clinical perfectionism include
Rigidly following rules (“I should or must do things this way.”)
Every task is equally important.
Mistakes are catastrophic.
Repetition until it feels/looks/sounds “right.”
Missing deadlines due to procrastination.
To shift clinical perfectionism into adaptive perfectionism
Prioritize based on values.
Experiment and take risks.
Notice when your efforts result in diminishing returns.
Fight procrastination.
Identify conscientious people as models.
Self-talk that reduces Clinical Perfectionism includes
It’s okay for me to have high ideals. At any given moment, it’s also okay to be uncertain or make a mistake.
Any progress is better than no progress.
I’m willing to take a risk or make a mistake in this instance, in light of my values.
Behavior that reduces Clinical Perfectionism includes:
Practice guessing at the smallest next step and ending work on a task before it feels done.
Monitor whether you do tasks in order to feel “just right,” not due to what you value.
Bring up an attitude of curiosity so that you can learn from the consequences of your decisions and alter your future decisions. This type of learning prevents paralyzing self-criticism and eventually allows you to relax into uncertainty and being a work in progress.
