Navigating the Perfectionism Trap at Work: Strategies for Coping and Thriving
Introduction:
In a recent article we looked at a brief definition for imposter syndrome as well as the five subtypes identified by Dr Valerie Young. In this article, we will look at Perfectionism, one of the subtypes identified by Dr Valerie Young. We will also look at practical strategies that will help you to cope and thrive amidst the relentless pursuit of perfection. By the end of this article, you will learn how to strike a balance between excellence and wellbeing.
Understanding Perfectionism at Work:
This is Adaeze, throughout her life she has excelled in whatever she has put her mind to. Others are really impressed with her and think that this tendency to outperform everyone else come naturally. However, Adaeze experienced a number of traumatic incidents in her early years that caused her to believe that if she ever failed, everyone would see that she wasn’t the amazing woman they all saw her as.
Further, she didn’t want to just do well. Adaeze believed that if things were not executed with perfection, she would be found out and rejected. This led to extreme anxiety and fear which had a huge impact on her work.
Perfectionism is the relentless desire to achieve flawlessness and set unrealistically high, often unreachable standards.
While striving for excellence could be seen as commendable, for Adaeze it led to stress, burnout, and diminished accomplishments. She came to the point where she had to acknowledge that the relentless pursuit of unattanable perfection was damaging and maintaining her negative view of herself.
Adaeze started to do her own research about recognising the signs of perfectionism. She identified that common symptoms, such as excessive focus on minor details, fear of failure, and harsh self-criticism were all very familiar to her.
Recognising the Impact:
Over time, perfectionism significantly affected Adaeze’s work performance and well-being. Procrastination often accompanies the quest for perfection as individuals wait for ideal conditions to begin a project, for Adaeze, this was no different.
She found she would spend excessive time on tasks. The unintended consequence of this was that, this greatly impacted her productivity. While she had a senior position in her organisation, she found collaboration and delegation challenging due to the fear of how others would see her.
Strategies that will help with struggles of perfectionism:
Set Realistic Goals.
This may seem really challenging, however, here is a useful resource that will help.
Gradually replace the elusive ideal of perfection with specific, achievable goals that foster growth and allow for flexibility.
Embrace a growth mindset that values mistakes as valuable learning opportunities.
Prioritise, collaborate and delegate.
- Not all tasks require the same level of perfection.
- Prioritise your work and allocate time and resources appropriately.
- Delegate tasks to competent colleagues, enabling you to focus on high-value activities.
Embrace imperfection, not perfectionism
- . Accept mistakes as a natural part of the learning process.
- Grant yourself permission to make errors and view them as opportunities for growth.
- Celebrate progress and avoid fixating solely on the end result.
Practice self compassion
- Be kind and understanding toward yourself.
- Acknowledge your efforts and achievements, regardless of their magnitude.
- Cultivate self-compassion by reframing negative self-talk and prioritising self-care.
Seek feedback and support
- Foster open communication with colleagues and supervisors. Perhaps start with one colleague that you trust.
- Actively seek constructive feedback to gain new perspectives and refine your work.
- Cultivate a supportive work environment that views mistakes as opportunities for growth rather than causes for punishment.
Manage time effectively
- Break down larger tasks into manageable chunks. This goal setting journal can help with this.
- Set deadlines and allocate specific time slots for each task.
- Establish boundaries and adhere to a structured schedule to prevent getting caught in an endless cycle of perfectionism.
Emphasise progress, not perfection
- Shift your focus from attaining perfection to making consistent progress. If you struggle with overwhelm during this process, this resource will help.
- Celebrate milestones and incremental achievements.
- Remind yourself that growth lies in the journey rather than the destination.
- Make a note of one thing you are proud of each day.
Conclusion
Perfectionism can be a double-edged sword at work, impacting mental well-being and overall productivity. By implementing strategies to cope with perfectionism, such as setting realistic goals, embracing imperfection, and practicing self-compassion, you can break free from the perfectionism trap and find a healthier work-life balance.
In turn, you will find that in time, those beliefs that you are an imposter will likely start to reduce. Embrace your imperfections to unlock your true potential and pave the way for long-term success and wellbeing.
Learn to thrive by striking a balance between excellence and self-care.