Perfectionism: when “good enough” never feels good enough

The email is finished. You read it again, change one word and reread it. Half an hour later, it still has not been sent. “It might look unprofessional”, you think.

In this fictional example, careful work has become a task that is difficult to finish. The question is not whether quality may matter. It is what the standard costs and whether more checking still fits the task.

Recognising a demanding standard

The Centre for Clinical Interventions describes perfectionism partly in terms of persistently pursuing very high standards and basing self-evaluation excessively on meeting them. [1]

For the person in our example, the rule might be: “A competent person writes without any mistakes.” A typo then suddenly becomes about much more than an email.

You could ask: “What am I afraid of if the result is only sufficiently good?” Perhaps the answer is criticism, rejection or feeling that you have failed as a person. That fear deserves a closer look.

High standards need a context

Checking a medication dose and writing a private invitation are different tasks. An appropriate standard depends on actual consequences, responsibilities and safety requirements.

An experiment with less checking therefore belongs in a low-risk situation. It should not lead to abandoning necessary care. The person might choose an informal message while important professional checks continue to follow the relevant rules.

“Good enough” becomes specific: what requirements must this particular task meet, and how will I know it is complete?

What treatments achieve in studies

A meta-analysis by Galloway and colleagues, published in 2022, combined 15 randomised studies involving 912 participants. CBT for perfectionism reduced several perfectionism measures compared with the control conditions studied. Participants were predominantly young; the pooled average age was about 23. [2]

The authors identify the limited number of trials and lack of active treatment comparisons as limitations. The findings do not establish superiority over every other therapy or equal benefits in every life situation. [2]

The results concern treatment programmes, including structured self-help. They do not establish a single deliberately imperfect message as a stand-alone therapy.

A manageable behavioural experiment

CCI resources suggest examining perfectionistic behaviours through planned experiments. [1] For the person in our example, this could look like:

• Task: Send a short, informal appointment confirmation.

• Prediction: “If I check only once, the other person will think I am unreliable.”

• Agreement: Carefully check the content and time once, then send.

• Observation: What reply arrives? Is there a specific error? What remains unknown?

• Review: What does this experience say about this particular prediction?

This is an original illustration, not a mandatory procedure. The task needs to fit your circumstances. A professional can help if such attempts cause substantial distress.

When the experiment still feels uncomfortable

Perhaps the person mentally checks every sentence afterwards. Perhaps no reply arrives because the other person is busy. Neither provides clear proof of approval or rejection.

An honest entry could be: “I checked once and sent it. I am still tense. So far, nobody has mentioned an error.” This is more precise than “Everything was perfect” or “It was definitely a disaster”.

Reviewing can also have a stopping point. Otherwise, the experiment could become the next task that must be done perfectly.

Broadening the standard

CCI materials also address developing a broader basis for self-evaluation. [1] In our example, this might mean noticing learning, cooperation and reliably finishing alongside accuracy.

For reflection, you could ask: “What was I trying to make possible with this task? Did I achieve that purpose? What did the additional checking cost me?”

Professional support is appropriate if demanding standards substantially restrict your daily life, cause significant distress or occur alongside other symptoms. You do not have to become even better at managing everything alone first.

This article provides information and does not replace individual assessment or therapy.

Sources and further reading

[1] Centre for Clinical Interventions. Perfectionism. Information and worksheets on standards, behavioural experiments and self-evaluation. https://www.cci.health.wa.gov.au/Resources/For-Clinicians/Perfectionism

[2] Galloway, R., et al. (2022; online 2021). The efficacy of randomised controlled trials of cognitive behaviour therapy for perfectionism: a systematic review and meta-analysis. Cognitive Behaviour Therapy, 51, 170–184. https://doi.org/10.1080/16506073.2021.1952302

Sources checked on 14 October 2026.