How perfectionism can impact performance

As a mental performance consultant, I often work with athletes and high achievers who are always striving for perfection in their fields. While wanting to perform at your best can definitely help you to always become better, there is a fine line between healthy striving and harmful perfectionism. It is important to understand how perfectionistic striving impacts performance, especially in the long term.

Perfectionistic Striving

Perfectionistic striving is the desire to achieve excellence and flawless performance. The first thing to mention is that in moderation, it can serve as a powerful motivator. Research suggests that aiming for perfection can lead to tangible improvements in performance.

For example, Mallinson et al. (2021) found that athletes who set high standards for themselves often saw improvements in their fitness test results. Similarly, Stoll et al. (2008) found that athletes with high expectations and perfectionistic mindset tended to show a more significant increase in their performance, compared to those with low expectations.

Stoeber et al. (2009) linked perfectionistic striving to better race results among triathletes, suggesting that the pursuit of excellence motivated these athletes to push themselves beyond their limits. In these cases, perfectionistic striving appeared to fuel performance, at least in the short term.

However, it is important to also mention that this drive for perfection is not always beneficial. While striving for perfection may improve performance in the short term, the authors from the previous studies (Mallinson et al. 2021; Stoll et al. 2008; Stober et al. 2009) all highlight concerns about the long-term effects. To confirm their concerns, Nordin-Bates et al. (2024) observed that while some athletes’ performance improved with their perfectionistic mindset, others found that it worsened over time. So the important point is that while it can be an important motivator, striving for perfection can be dangerous in the long run.

The Negative Side

The negative effects occur when athletes fail to meet their expectations. Over time, the strain of trying to meet impossibly high standards can ultimately harm performance and well-being. Perfectionistic striving might create a cycle of stress and deception that ultimately undermines performance, especially when athletes don’t feel they are achieving perfection. This high level of stress can contribute to burnout, anxiety, and physical fatigue, which all lead to decline in performance.

Managing Perfectionistic Striving

So, what can you do to manage perfectionistic striving? Here are a few strategies I like to share with the athletes I work with:

1. Set Realistic Goals: While setting high aspirations is important, it is essential to have goals that are achievable. Make sure that the goals you set are realistic. For example, instead of having the goal to make no mistakes during a game, set the goal to successfully complete 75% of your passes. This is a more attainable goal and provides room for minor errors, which is key because it is impossible to play a game without making some mistakes!

2. Focus on the process, not just the outcome: Perfectionists often place a heavy emphasis on the results. Keep in mind that the process is what drives these results. Focus on continuous learning and growth rather than being fixated on the perfect outcome.

3. Practice self-compassion: Perfectionism often comes hand-in-hand with harsh self-criticism. Lean to be kind to yourself during moments of failure, like you would be kind to a friend. Instead of seeing mistakes as setbacks, use them to grow and learn.

4. Stress Management Techniques: Perfectionistic striving is often associated with a lot of stress. Learn how to practice mindfulness and breathing techniques so you can refocus on the present moment and let go of the negative perfectionistic thoughts.

5. Seek Support: If perfectionism is becoming overwhelming, working with a mental performance consultant or speaking with friends and family can be beneficial. They can help you challenge your perspective and help you develop self-compassion.

Strive for Excellence, not Perfection

The key takeaway from this post is that aiming for high performance and challenging goals isn’t inherently problematic. It can even push you to improve. The concern arises when our mindset shifts from simply striving for tough goals to seeking perfection.

Remember, while maintaining high standards is important, finding a balance is even more crucial. This balance allows you to pursue excellence while managing stress and expectations in a healthy way.

References:

Mallinson-Howard, S.H, Madigan, D.J., & Jowett, G.E. (2021) A three-sample study of perfectionism and field test performance in athletes. European Journal of Sport Science, 21(7), 1045-53.

Nordin-Bates, S. M., Madigan, D. J., Hill, A. P., & Olsson, L. F. (2024). Perfectionism and performance in sport: Exploring non-linear relationships with track and field athletes. Psychology of sport and exercise, 70, 102552.

Stoeber, J., Uphill, M.A, & Hotham, S. (2009). Predicting Race Performance in Triathlon: The Role of Perfectionism, Achievement Goals, and Personal Goal Setting. Journal of Sport and Exercise Psychology, 31(2), 211-45.

Stoll, O., Lau, A., & Stoeber, J. (2008). Perfectionism and performance in a new basketball training task: Does striving for perfection enhance or undermine performance? Psychology of Sport and Exercise, 9(5), 620-9.