Overcoming Perfectionism
A transdiagnostic worksheet for clinical perfectionism — where self-worth depends on meeting demanding standards. Maps the rules, the maintaining behaviours and their cost, broadens the basis of self-worth, and sets up a behavioural experiment that tests what happens when you ease a rule.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Overcoming Perfectionism
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When high standards become a problem
Having standards isn't the problem. Clinical perfectionism is when your sense of worth depends heavily on meeting demanding standards — so you keep pushing them, judge yourself harshly when you fall short, and it starts to cost you. The standards feel like they help, but they keep the pressure going.
Your rules and standards
What it costs you
What your worth rests on
For many perfectionists, self-worth rests almost entirely on achievement and meeting standards. Broadening what you value about yourself takes the pressure off any single area.
Test a rule
The most powerful way to loosen a perfectionist rule is to break it on purpose, a little, and see what actually happens.
Safety and support
Need more support? If you are in crisis or feel unsafe, you can get help now: call 999 in an emergency, call Samaritans free on 116 123 (day or night), or text SHOUT to 85258. This worksheet supports therapy and self-help; it is not a crisis service or a substitute for professional care.
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When to use ‘Overcoming Perfectionism’
‘Overcoming Perfectionism’ is an interactive cognitive behavioural therapy (CBT) worksheet. As a core CBT skill it is used right across the model, with presentations including depression, anxiety, OCD, trauma and low self-esteem, rather than being tied to a single diagnosis.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 20 minutes. It moves through six short steps:
- When high standards become a problem — Having standards isn't the problem. Clinical perfectionism is when your sense of worth depends heavily on meeting demanding standards — so…
- Your rules and standards
- What it costs you
- What your worth rests on — For many perfectionists, self-worth rests almost entirely on achievement and meeting standards. Broadening what you value about yourself…
- Test a rule — The most powerful way to loosen a perfectionist rule is to break it on purpose, a little, and see what actually happens.
- Safety and support — Need more support? If you are in crisis or feel unsafe, you can get help now: call 999 in an emergency, call Samaritans free on 116 123…
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, ‘Overcoming Perfectionism’ works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Shafran, R., Cooper, Z. & Fairburn, C.G. (2002). Clinical perfectionism: A cognitive-behavioural analysis. Behaviour Research and Therapy, 40(7), 773-791.
- Egan, S.J., Wade, T.D. & Shafran, R. (2011). Perfectionism as a transdiagnostic process: A clinical review. Clinical Psychology Review, 31(2), 203-212.
- Shafran, R., Egan, S. & Wade, T. (2010). Overcoming Perfectionism: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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