Techniques: Overcoming the Fear of Making Mistakes

Let's explore several simple yet highly effective methods that can help overcome the drive for perfectionism.

Many perfectionists believe that full enjoyment of anything is only possible if it's done perfectly. We challenge you to contest this notion.

Throughout the week, keep a record of various spontaneous tasks you perform, whether it's «brushing teeth,» «cooking dinner,» «preparing a work report,» or «cleaning the house.»

In the second column, note how effectively, in your opinion, the task was performed, expressed as a percentage.

In the third column, indicate how much joy it brought you to complete the task.

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Examples might look like this:

Cooking dinner – 50% (could have chosen a more complex and tastier recipe) – 90% (simple, yet very delicious and didn't take much time).

Cleaning the house – 70% (did all the basics, but didn't get around to the fridge and stove) – 100% (the cleanliness of the home always brings me pleasure).

Preparing a work report – 85% (put quite an effort into the report) – 20% (constant thoughts of how it could have been better took away the pleasure of the process).

This exercise will help you realize that perfection is not a prerequisite for enjoying the process.

Perfection is not a goal, but a direction.

Thomas Watson

Nobody likes making mistakes, but for perfectionists, they are a source of special fear.

One of the most effective ways to combat the fear of imperfection is to learn to accept your mistakes.

Do you feel your heart rate increase at the mere thought of a possible mistake? These are signs of fear and anxiety.

To become open to the possibility of making mistakes, start by writing an essay on why mistakes are normal, and striving for absolute perfection is irrational.

One woman battling perfectionism expressed the following thoughts:

The fear of making a mistake comes from my seeing the world in black and white: one error, and everything collapses. This is a misconception. Indeed, a small mistake cannot destroy all the good that has been done.

Making mistakes is beneficial because we learn from them. Without mistakes, learning is impossible. Since no one is immune to errors, it's important to learn to accept them and continue learning from personal experience.

Acknowledging mistakes allows us to adjust our behavior, leading to more satisfying outcomes, which in turn, makes us happier and improves the quality of our lives.

Most people will not judge us for our mistakes and will not stop loving us because of them – after all, everyone makes mistakes, and many feel uncomfortable around «perfect» people.

A mistake does not mean the end of the world.

Of course, making such a list does not mean instant transformation and beginning to love mistakes, but it's an important step towards changing your relationship with imperfection.

Compose your own essay on why making mistakes is normal and even beneficial. Remind yourself that even if you make a mistake, the world will not end – it's a natural part of any process, though not the most desirable one.