This activity developed by Sarah Lane and Josie Bannon in “I’ve Got to Be Perfect” is a great way to challenge yourself to relax and let go of the need to be perfect. One of the problems with being a perfectionist is the inability to relax and unwind. Here is a fun way you can encourage more spontaneity:
- List 6 activities which give you a sense of relaxation or pleasure. Try to think of activities you do not usually allow yourself to do and are reasonable in terms of their cost and time-frame.
- Schedule a day and time to try one of these activities.
- Then roll a dice to decide which activity to do at this ti
- Do not roll the dice again or change your planned relaxation day!
- Review afterwards how you got on with this task, noticing any difficulties or position
- Consider how you could include more activities that are not focused on achievement in your day-to-day activities.
We all have a tendency to notice and interpret experiences in life according to what we expect. For perfectionists, achieving extremely high standards provides the foundation for their self-worth. As a result they tend to pay careful attention to any evidence that suggests they are not achieving. This exercise is a great way to challenge these beliefs and to make room for enjoyment and relaxation!
Source: Centre for Clinical Interventions, http://www.cci.health.wa.gov.au/docs/5%20Reducing%20my%20Perfectionist%20Behaviour.pdf