Have you ever felt paralyzed by the fear of making a mistake at work? Or spent countless hours tweaking a report until it’s “just right”? You’re not alone. Many young professionals find themselves caught in the cycle of perfectionism, where the need to prove oneself and set high standards can lead to feelings of inadequacy, burnout, and anxiety.
While striving for excellence is commendable, the pursuit of perfection can prevent you from reaching your full potential. Perfectionism can make you feel like a fraud, even when you've achieved a lot. It can lead to procrastination because you’re afraid your work won’t meet your high standards. It can also make it hard to accept constructive criticism or cause you to question your abilities when things go wrong.
I remember when I started my career as a counsellor during my practicum, like many young professionals, I felt the pressure to prove myself and meet sky-high standards. After each workday, I would obsess over what I didn’t do well and lie awake at night thinking about what I could have done better. While this self-reflection initially helped me improve, it also led to a significant amount of stress and anxiety. I realized that my fixation on doing everything perfectly was interfering with my ability to connect with my clients. Later, when I sought feedback from my clients, I learned that while I wasn’t perfect, what I was doing was good enough—and more importantly, helpful. This realization started my journey of challenging my perfectionism and overcoming it.
As someone who struggled with perfectionism, I’d like to share some insights on how to overcome a perfectionist mindset to one focused on progress, growth, and success in your career.
Understanding Perfectionism: A Career Roadblock
Perfectionism is more than just setting high standards. According to the American Psychological Association, it involves imposing unrealistic demands on ourselves or others, coupled with a relentless pursuit of flawlessness. This mindset often comes with intense self-criticism and a fear of failure.
Clinical Psychologists Dr. Hewitt and Dr. Flett categorize perfectionism into three types:
1. Self-Oriented Perfectionism: Setting unrealistic expectations for yourself and being overly critical of your own mistakes. This can lead to burnout, especially if you spend excessive time correcting minor errors.
2. Other-Oriented Perfectionism: Expecting others to meet your high standards, which can lead to micromanaging and frustration when others don’t meet your expectations. This can make it challenging to build healthy, trusting relationships.
3. Socially-Prescribed Perfectionism: Feeling pressured by perceived external expectations or societal standards. People with this type of perfectionism often feel they must perform perfectly to be accepted or liked, which can lead to people-pleasing, hyper-independence, and a reluctance to ask for help.
How Perfectionism Can Sabotage Your Career Growth
Understanding how perfectionism affects your career is crucial for both personal and professional development. Perfectionism might seem like a strength, but it can hinder your career progress and well-being.
In my journey, I realized that I grew up in an environment where I was punished and criticized for any mistakes. This taught me that I needed to always do enough to gain approval, and never make errors, to be loved and accepted. These internalized messages followed me into my work life, driving me to overwork myself to the point of burnout, always fearing that I wasn’t doing enough or wasn’t doing it perfectly.
“Perfectionism is not the same thing as striving for excellence and it's not about healthy achievement and growth. Perfectionism is a defensive move. It’s the belief that if we do things perfectly and look perfect, we can minimize or avoid the pain of blame, judgment, and shame. Perfectionism is not the key to success. In fact, research shows that perfectionism hampers achievement. Perfectionism is correlated with depression, anxiety, addiction, and life paralysis or missed opportunities.”
- Dr. Brene Brown
Here are some ways perfectionism can negatively impact your career:
Burnout: Constantly striving for perfection can lead to emotional exhaustion. When you’re always pushing yourself to the limit, it becomes harder to recharge and maintain motivation.
Reduced Productivity: Spending too much time on minor details can delay projects and reduce overall efficiency. The focus on “getting it perfect” often overshadows the need to complete tasks.
Procrastination: High expectations and fear of failure can cause you to procrastinate, as starting a task seems overwhelming when you aim for an unattainable standard.
Fear of Failure: A fear of not meeting high standards can prevent you from taking risks or trying new things, limiting your career growth and creativity.
Negative Impact on Mental Health: Research has shown that perfectionism can be linked to various mental health issues, including depression, anxiety, low self-esteem and even eating disorders. Constant self-criticism and the pressure to be flawless can be mentally and emotionally draining.
Disappointment and Resentment Towards Others: You might take on too many responsibilities from coworkers you see as less competent, leading to resentment. You may also have high standards for others and feel continually let down by others' perceived flaws.
These negative effects often have deep roots in personal experiences from childhood or early life. Many people, like me previously, learn to equate their self-worth with flawless performance and external approval. Understanding these patterns is the first step to shifting away from perfectionism and toward a healthier mindset.
Moving Beyond Perfectionism: A Guide to Career Success
Shifting away from perfectionism doesn’t mean lowering your standards. It’s about focusing on growth and progress rather than flawless outcomes. Here’s how:
Embrace a Growth Mindset: A growth mindset encourages learning from mistakes and viewing challenges as opportunities for development. Instead of fearing failure, see it as a valuable part of your career journey.
Set Realistic Goals: Break down large goals into smaller, manageable steps. This makes them feel more achievable and allows you to celebrate small wins along the way. Adjust your expectations for yourself, and allow yourself to meet yourself where you’re at.
Give Yourself Permission to “Fail”: Understand that failure is a natural part of growth and a necessary step toward success.
Focus on the Process: Value the journey of learning and improving, not just the result. Every step forward is progress, even if it’s not perfect.
Effective Strategies for Overcoming Perfectionism in the Workplace
Here are some actionable tips that I’ve found helpful in overcoming perfectionism in the workplace, which you might find useful too:
Prioritize Your Tasks: Start by figuring out which tasks are truly important and need your immediate attention. Set time limits for each task to prevent yourself from overworking. Think about how much effort a task requires—is it something that needs to be perfect? For example, writing an email to a colleague might not need the same level of detail as a mass email to your clients. Also, ask yourself, “Will this matter in five years?” to assess whether a task has a long-term impact that justifies spending extra time on it.
Set 'Good Enough' Standards: Learn to recognize when a task is “good enough” and meets the necessary standards. Remember, perfection is often subjective, and what you consider “just okay” might be great to others. Sometimes, what you perceive as less-than-perfect work may be more than sufficient.
Take Regular Breaks: Don’t forget to take breaks to maintain your energy and avoid burnout. A short walk, some deep breathing exercises, or a quick chat with a colleague can make a big difference. Breaks are essential for keeping your productivity and mental well-being in check.
Seek Feedback: Make it a habit to ask for feedback from peers and mentors. This can help you get different perspectives and reduce the pressure to be perfect. Ask specifically for feedback on what you’re doing well, as this can challenge the belief that you need to be perfect to be accepted. Also, check in with your managers about their expectations to ensure you're not setting unrealistic standards for yourself.
Reflect on Your Progress: Regularly take time to acknowledge your accomplishments and growth, instead of dwelling on what could have been done better. Celebrate your progress and achievements, no matter how small. Consider keeping a journal to note down things you did well each day.
Delegate Tasks While Setting Realistic Expectations: Trust others by delegating tasks when you can. This not only reduces your workload but also helps you practice letting go of control and collaborating with others. Remember that there are often multiple ways to achieve a result, and just because you think your way is best doesn’t mean it’s the only way.
Practice Self-Compassion: Be gentle with yourself. Understand that making mistakes is a normal part of being human, and everyone is imperfect. Instead of being overly critical, treat yourself with kindness and use mistakes as learning opportunities. Imagine how you would talk to a close friend if they made a mistake. Would you call them stupid or a failure, or would you offer understanding and encouragement? Aim to speak to yourself in the same compassionate way.
Seek Support: Don’t hesitate to reach out to friends, family, or a counsellor for help to support you in incorporating the strategies.
By incorporating these strategies into your routine, you can start to manage perfectionism in a healthier, more balanced way.
The Role of Counselling in Overcoming Perfectionism
If perfectionism is significantly impacting your mental health and career, consider seeking professional support. Counselling can provide:
Mindfulness-Based Cognitive Behavioral Therapy (CBT): Helps in recognizing the root cause of perfectionism and altering perfectionist thought patterns to promote a healthier mindset.
Stress Management Techniques: Learn how to manage stress effectively to prevent burnout and reduce the pressure to be perfect.
Self-Compassion and Self-Acceptance Techniques: These approaches help quiet the critical inner voice, boost your self-esteem, and promote a more positive self-view.
Conclusion
Shifting from a perfectionist mindset to one focused on progress can greatly enhance your career and personal well-being. By setting realistic goals, embracing a growth mindset, and practicing self-compassion, you can overcome the need for perfection and achieve meaningful success. Remember, it’s not about being perfect; it’s about making progress and enjoying the journey.
Are you ready to shift from perfectionism to progress in your career? Start today by implementing these strategies and see how they transform your professional life. Share your experiences with perfectionism in the comments below, and let’s support each other on this journey toward growth!
If you’re struggling with perfectionism and need support, consider reaching out for counselling. Contact me today to schedule a session and take the first step toward a more balanced, fulfilling career.
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