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5 Science-Backed Ways To Quiet Your Inner Perfectionist

Ask For 30/90 Feedback

If a project is at 90%, you’re asking for line-level feedback like typos, glitches, or silly mistakes. At 30%, the reviewer skips over those things (assuming they’ll be looped in later to help with them) and focuses on the broader strokes: structure, strategy, approach.

Using this technique can help curb the socially-prescribed perfectionism in the workplace. It also makes your managers more aware of the status of your projects, and thus less likely to pile more on you.

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IDEA EXTRACTED FROM:

5 Science-Backed Ways To Quiet Your Inner Perfectionist

5 Science-Backed Ways To Quiet Your Inner Perfectionist

https://blog.rescuetime.com/overcoming-perfectionism/

blog.rescuetime.com

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Key Ideas

The Issue With Perfectionist

The more you chase perfectionism, the more likely you are to procrastinate and then get stressed out when things don’t go exactly how you wanted them to. Research even indicates that even when perfectionists get higher salaries, they are more unhappy with their work.

Your Standards And Reality

Most perfectionists can’t see their standards are unrealistic and malign. To find if you’re among them, ask yourself if your standards:
  • ... are higher than those of others.
  • ... can be met by you or others.
  • ... help or get in the way of you achieving your goals.
  • ... can be relaxed without affecting much the end result.

Think Like An Athlete

In sports, the drive for perfectionism is a positive force and turn setbacks into opportunities to reflect, learn, and adjust your approach. But regular perfectionists keep revisiting past failures as a form of self-condemnation.

All this does is cause them to raise the bar even higher, increasing the likelihood of failure. Try to see failure as simply a launching place for success, so you can break away from perfectionism.

Get Comfortable With Uncertainty

To feel comfortable with the uncomfortable:
  • Think what’s the worst-case scenario, to see that the consequences aren’t as bad.
  • Have a safety net with plans, friends, and resources to decrease your fear of failure.
  • Reframe the fear of the unknown as excitement.  

Set Limits To Your Effort

Run a small experiment where you either purposefully stop early or give yourself hard limits on your work. So you have an opportunity to disprove your perfectionistic beliefs.

Not only will this help you get over your own perfectionism, but it can also highlight places where your effort is better spent.

Ask For 30/90 Feedback

If a project is at 90%, you’re asking for line-level feedback like typos, glitches, or silly mistakes. At 30%, the reviewer skips over those things (assuming they’ll be looped in later to help with them) and focuses on the broader strokes: structure, strategy, approach.

Using this technique can help curb the socially-prescribed perfectionism in the workplace. It also makes your managers more aware of the status of your projects, and thus less likely to pile more on you.

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Monitor Your Progress

Do a weekly review to reflect on your progress. Try to identify things you avoided due to fear of failure and situations where your perfectionism wasn’t worth it or moments where you did well de...

Get Perspective

Talk honestly and openly to someone about your tendencies and how you’re working on getting better. Ask them to tell you when you are being too fussy about something so you can think about it.

Break The Cycle Of Rumination
  • Take note of when you’re ruminating and what triggers it until you can see your patterns and find ways to counteract them.
  • Don't trust your first reaction when ruminating. It often colors negatively your read of the situation. 
  • Seek a diversion to break the rumination cycle.
  • Think positively: remembering your successes and times you tried new things helps you to not be avoidant of tasks you can’t do perfectly. 

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“Done” is always better than “Perfect”
“Done” is always better than “Perfect”

Just because society is placing a higher value on perfection doesn’t mean you’re actually getting more done.

“Perfect” and “productive” aren’t the same thing; perfectionism is actua...

3 types of perfectionism
  • Self-oriented:when people are highly critical of themselves.
  • Other-oriented: when people are highly critical of others.
  • Socially-prescribed: when people think others expect them to be perfect and then pressure themselves to be perfect in order to meet those expectations.
What causes perfectionism
  • Competitive work environments: if you work in a culture that demands perfection, you’ll probably start demanding perfection.
  • Pride and personality: Some people have personalities that are just more naturally susceptible to perfectionism.
  • Fear of failure: People identify with their failure. They will strive for perfection as self-preservation.

2 more ideas

Perfectionism

It can either propel you into serious action or paralyze your ability to accomplish even the most basic tasks.

Often, those who struggle with perfectionism have issues giving up control. In ...

Accept the outcome

If you’re struggling with the thought of submitting a task that you feel is less than perfect, create a list of the worst-case scenarios.

Ask yourself what's the worst that can happen. You'll most likely find out that the only negative aspect is the continuous rumination that'll keep you from finishing other important work.

Shifting your perspective

The positive side of perfectionism is the idea that you possess the motivation and a level of detailed attention that is unmatched by many.

The trouble happens, though, when you get so caught up in the details that you fail to see the bigger picture.

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