Curb Your Perfectionism
9 tips to rewire perfectionistic patterns.
Posted Dec 19, 2019
Festive season 2019 is now in full throttle and you may notice the pressure to have the perfect holiday experience coming along with it.
Not only that, but we live in an aspirational, Instagram-curated world. Maybe we always have (minus the social media bit). The “great American dream” and “the pursuit of happiness.” Capitalist culture is based on the quest of bigger, better, and more.
Because of this, I didn’t recognize the part perfectionism still plays in my life. I thought I was a rather “recovered perfectionist.” Oh, our blind spots! I thought I had left most of those tendencies behind or at least was aware of them when they popped up. After all, one of my most popular posts on Psychology Today is “How To Escape the Vicious Triangle of Depression, Anxiety and Perfectionism.”
My favourite quote is: "Good enough really IS good enough."
I actively use this to remind me to send that email after revising it only twice—instead of 11 times; to finish that (or this) blog post even when I have the urge to do just one more rewrite; to NOT research 15 different types of dog beds before choosing one.
Perhaps because I got some distance from my perfectionistic patterns, I started to think of perfectionism as harmless, like an annoying party guest. “Oh, yeah, I’m such a perfectionist—I have to have everything just so or I just can’t relax.”
But in his TEDMed talk, “Our dangerous obsession with perfectionism is getting worse,” social psychologist Thomas Curran explains perfectionism has been on “an astronomical rise over the past few years.” It conceals, he goes on to say, “a host of psychological issues that can lead to depression, anxiety and suicidal ideation.”
Perfectionism erodes good relationships by setting unattainable standards. It cuts accomplishments, never allowing any celebration or feelings of gratitude, the very feeling that, in fact, supports good mental health.
Far from being merely an annoying party guest, if left unfettered, perfectionism can become a destructive live-in monster.
Interestingly, perfectionism kept me sane and safe when my world as a child wasn’t even close to that.
When things around me were exploding, it was easier and less terrifying to (unconsciously and erroneously) believe it was my fault. The belief gave me hope. If I could just behave better, be better, do whatever it was more perfectly, then maybe I could stop the chaos around me. In essence, my striving for perfection as a child and in my youth gave me a sense of control, even if it never worked.
As an adult now, my drive for the ideal works against me. Knowing that, however, doesn’t mean it’s a simple decision to let it go.
There’s some hardwiring that needs to get well, rewired. The good news is our brain is like a neurological Gumby, flexible and malleable. Rewiring our thinking and re-routing past patterns of behaviour is possible.
Slowly (and I mean, very slowly) I have started that rewiring and begun to embrace the perfectly imperfect. How?
Here are 9 Strategies I use to rewire my perfectionistic tendencies.
- Take perfectionism seriously. That’s actually the biggest one. Realize perfectionism, as much as I scoff at it, dismiss it, or even laud it as a motivating force in my life, has a corrosive and potentially devastating nature. That way it’s on my radar and I’ll attend to it as part of my self-care.
- I choose to recognize that perfectionism, not me, is the problem. It’s a learned habit that served me when I was young, not a sign of irreparable damage. Now, I use the power of choice (over and over again) to see this problematic habit is not who I am.
- I bring my awareness to my patterns of perfection. In particular, the negative self-talk that accompanies—or more likely precedes and drives—my perfectionistic actions. Notice when this type of behaviour is triggered and what activities are most involved with it. Examples for me are writing blogs, emails, and even texts sometimes! Decision making about my simple steps in my career, resistance to celebrate accomplishments.
- Honour process and progress over impeccable outcomes. Yeah—sort of a bumper sticker ‘the journey is the destination’ kind of thing. But it’s a good mantra and reminder.
- Make choices that feed my soul, instead of fuel the ‘flawless’. I don’t use Instagram much. I watch “The Ellen Show” because she celebrates being human and laughs a lot. I go for runs in the rain and splash in puddles so I get muddy.
- Allow myself a temper tantrum when it’s not perfect. Paradoxically, it helps me realize it doesn’t need to be.
- Make my own decisions when normally I’d ask for help and see what happens. It builds trust that I can depend on myself even when I’m uncertain I’m making the ‘right’ choice.
- Take small, safe imperfect risks to prove the sky won’t fall. My friend, Leah Goard, calls it taking “inspired imperfect action.”
- Finally, I repeat my mantra “good enough, really IS good enough” when I’m stuck in perfectionistic procrastination paralysis.
These steps build my tolerance for perfectly imperfect imperfection, for uncertainty, and eventually cultivate more and more acceptance for myself, just as I am. Because like the quote I have on my vision board says “We were born to be real, not perfect.”
What do you do when you notice you’re caught in perfectionism? I’d love you to send me your tips. Put them in the comments or email me at firstname.lastname@example.org. I’ll put them in a future post so we can all live more comfortably and compassionately with imperfection.
© Victoria Maxwell