To fix a problem, you first have to admit you have a problem. this means discovering what type of perfectionist you are.
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You probably have a bigger problem with one or the other, even if you feel like you face both these situations.
"I'm a recovering perfectionist, so I ask what is the goal and what does 'good enough' look like for each task on my list. Then, I rate the importance of the task on a scale from 0 to 10, with 10 being the highest. Now, you have a measure of success and an idea of how to achieve ...
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