Whether it’s a team or individual goal, the race to perfection is common in sports. It’s natural to want to be the best version of yourself, to push your limits, and strive for excellence. However, there’s a fine line between healthy ambition and perfectionism. Perfectionism can be defined as “setting unrealistic goals, self-focus on performance, and self-criticism over flaws and mistakes.” (Elison & Partridge, 2012). It’s important to understand that crossing that line into perfectionism can hurt your mental health.
Perfectionism is a double-edged sword. The pursuit of perfection can push you to achieve wonderful things, but it can also lead to stress and burnout (Hill et al., 2009). As you navigate challenges and triumphs, accepting imperfection can be a useful tool for your development.
Perfectionism and Mental Health
While perfectionism can be a powerful drive towards achievement, the pursuit can harm your well-being. The pressure to be perfect can lead to a mindset that ties your self-worth to athletic performance. Research has shown that perfectionists face higher risks of mental health disorders and tend to experience less joy and creativity (Kelly, 2015). Perfectionism can lead to less joy for the sport you love or burnout (Chen et al., 2008). In any case, it’s important to understand that chasing perfection isn’t sustainable.
Embrace Failure as an Opportunity
Mistakes are an unavoidable part of any athletic, academic, or professional journey. Instead of viewing mistakes as setbacks, think of them as a chance for growth. Every missed shot, unsuccessful play, or loss is a chance to learn, adapt, and improve. The road to success is paved with lessons learned from failures.
Manage Expectations
It’s admirable to set lofty expectations for yourself and your team. However, creating unrealistic expectations is the same as setting yourself up for failure. The failure to meet unreasonably ambitious goals can also lead to frustration and burnout. Reflect on your goals to ensure that they’re challenging enough to be engaging while also ensuring that they’re attainable. Break larger goals into smaller, more manageable tasks. This will allow you to celebrate small victories on your way to the primary goal while also protecting you from the pitfalls of perfectionism (Watson et al., 2022).
Practical Strategies
What are the key information and strategies for breaking free from the perfectionism trap? Here are a few for you to explore:
- Mindful Reflection: After each game or practice, take a moment to reflect on your performance without judgment. What went well? What can you improve? This mindful approach will help you develop self-awareness and personal growth.
- Setting Goals: Set realistic, specific, and achievable goals. Break your long-term goals into smaller and more manageable tasks, which will allow you to measure your progress while building your confidence.
- Positive Affirmations: Developing a mantra that promotes self-compassion and resilience can be a helpful mindfulness-related practice. Repeat it during challenging moments to shift your mindset and build mental toughness.
- Learn from Role Models: Seek inspiration and advice from athletes who have discussed perfectionism. It’s important to understand that even the most accomplished athletes face challenges and their ability to overcome those challenges leads to success.
For student-athletes, chasing perfection is natural. Many student-athletes likely describe themselves as perfectionists. However, if you don’t manage your expectations and goals, it can hamper your chances for success. Embrace imperfection, learn from mistakes, and treat yourself with the same kindness that you would to your teammates. Perfection isn’t the goal; your personal journey is where you should place your effort.
