Perfectionist Checklist
Updated: Jul 3
Here are some statements that help to identify
perfectionists. Pay attention to how many of these
you identify with:
o I feel that others have unrealistically high expectations of
me
o I hate asking for help because it can be perceived as a flaw
or weakness
o I can’t stand being interrupted
o I can’t stand it if my house/office is not organized
meticulously
o I think that others are constantly judging me and feeling
dissatisfied with me.
o I get upset when I feel criticized
o I feel I must do everything myself because nobody can do
things properly.
o I can’t stop thinking about a mistake I made
o It is difficult for me to delegate
o I want something either perfect or not at all
o I am constantly checking and rechecking work before
considering it finished
o I am careful about how I phrase things so people will like
me
o I find it very difficult to say ‘no’
o I feel guilty if I take time for myself
o Asking for what I want is hard for me
o I avoid any situation which could be confrontational
o I am reluctant to form relationships with others for fear of
being rejected or looking foolish
o I get irritated when others don’t get things right
o When I have made a decision, I often doubt my choice
o I avoid social situations because I feel uncomfortable
o I feel inferior to people who are more successful and more
attractive than me
o People will look down on me if I look foolish or make a
mistake
o I feel devastated if I make a mistake
o I am very competitive and can’t stand doing worse than
others
o I avoid trying things I might not be good at
o I don't want others to see my imperfections
o I worry about what people will think of me
o I want to be thought of as a nice person
o I find myself obsessing about the finer details of a task
o I felt that I could never meet my parents’ expectations
o It is hard for me to complain about a poor product or service
Perfectionists tend to be:
Competitive
Defensive and over-emotional
Ambitious
Critical, picky
Fussy, judgmental
Aggressive or hostile
Afraid of criticism
Fast walking, talking, speaking
Creative thinkers
Problem solvers
7 Common Negatives of Perfectionism:
Anxiety
Social isolation
Insomnia
Exhaustion and tiredness
Rumination
Increased self-criticism
Low self-esteem
7 Common Positives of Perfectionism
o Have better attention to detail.
o Higher Standards for everything
o High ambition
o A more polished end result
o Perfectionists go the extra mile
o Strive to be best version of yourself
o Perfectionism can increase the level of perseverance.
NB.
Perfectionism makes you stay home, not take chances, and
procrastinate on projects. It makes you think your life is worse
than it really is; it keeps you from being yourself; it stresses you out.
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