Week 04

Week 05

Week 06

Weekly review

Week 1 Recap 

Welcome back to the Overcoming Perfectionism Course. Last week we covered the following topics on perfectionism: 

  • What is perfectionism?
  • Perfectionism myths
  • What does perfectionism look and feel like? 
  • When do high standards become a problem? 
  • The dark side of perfectionism
  • What causes perfectionism?
  • A model of perfectionism
  • Understanding perfectionism in your own life

We discussed how the factors that maintain perfectionism can become targets for intervention and that, by changing them, we can break the cycle and put a stop to perfectionism once and for all. We then introduced CBT as a therapeutic framework for tackling perfectionism and covered the following topics:

  • What is CBT?
  • CBT principles
  • How can CBT help with perfectionism?
  • Making a commitment to change

If you need to refresh your memory on these topics, please refer back to Week 1.

Action Plan Review

Your action plan for last week was to:

  • List your reasons for change
  • Record your pros and cons for change
  • Make a commitment contract with yourself and set some goals
  • Use the Perfectionism Diary to start noticing when, where, and how your perfectionism shows up

How did you go? 

If you completed your action plan tasks, well done! Looking at your Perfectionism Diary, what situations tended to trigger your perfectionism? Were you able to notice your own perfectionistic self-talk and behaviour? Take a moment to reflect on what you learned before jumping into the education content for Week 2.

If you didn’t get a chance to complete these tasks, we encourage you to go back and do so before taking on Week 2.

Week 2 Outline

This week we will explore the connection between the way you think and your perfectionism. You will learn about how your thoughts, feelings and behaviours are connected, and how they interact to keep your perfectionism going. You will also learn a range of strategies to help you change the unhelpful thinking patterns that keep you trapped in the cycle of perfectionism.