This article authored by Dr Jay-Lee first appeared at Pro Tour Golf College.
In my work, I see many great athletes convey the hallmark qualities of a perfectionist that unfortunately can be the most dominant factor in sabotaging their potential.
It is important to be aware that this trait can become a strength, with an understanding of how to shape and adapt this trait in your daily habits.
In this article, I will share the different blueprints of perfectionism, how they can influence your sport, and the strategies to initiate damage control.
Blueprint #1. Personal Standards Perfectionism
Characterized by extremely high personal standards for performance, persistence toward goals, and a propensity for neatness and precision. Athletes who fit this profile are typically hard working and intense. This trait can have positive consequences as it energizes action toward goals without a fear of failure. On the flip side, it is also linked to extreme and obsessive behavior that is all-consuming.
What does it look like in an Athlete?
- You tend to adopt intricate pre-race/ match rituals and pre-shot routines that require a lot of energy to execute and can cause over-thinking.
- Technical changes and new events can be met with resistance, as you prefer rigid highly controlled routines in your preparation for competition and small changes are often uncomfortable.
- Switching off is difficult and you feel the need to work all the time or be thinking about your sport away from the pool, track, or course.
- Celebrating your achievements does not come naturally and you must work extremely hard to acknowledge a good training day or solid performance.
Finding Balance in your Striving for Excellence
1. Keep your routines simple and efficient allowing room for your intuitive self to shine. Strip it back to include only thoughts and actions that are practical, flexible, and serve a clear purpose.
2. Set boundaries and rules for yourself to switch off and involve others to help you do this.
3. Celebrate the small victories and set clear goals so you know exactly what defines a good day in training or competition in terms of behaviors not just results.
Blueprint #2. Evaluative Concerns Perfectionism
This type of perfectionism is linked to the most destructive consequences, including depression, anxiety and low self-confidence. Athletes who fit this profile perceive a great deal of external pressure to achieve high standards and it is people pleasing that drives their perfectionistic striving. There is no room for error in this type of perfectionism, which leads to fear of failure with extreme self-doubt and concern over mistakes.
What does it look like in an Athlete?
- You are overly focused on technical checking or finding the “right” feel before events.
- Relying on superstitious rituals that you believe are connected to performing well.
- Poor emotional control because in your mind “errors are not acceptable”.
- Predicting poor results before the race, game or match has started when you do not feel everything is in place.
Switching Focus to Recalibrate your Perfectionism
1. Stop trying to please others and focus on being good to yourself. Establish a strong emphasis on personal goals and standards in your sport. Positive self-reflection is key.
2. Work hard to see errors as part of your sport and performance, no matter how small or how big they might seem. An error is an error all the same on the scorecard. Your reaction to mistakes is far more crucial to your performance.
3. Spend time reflecting on days when you performed well but everything was less than perfect in terms of how you felt, prepared, and played. Recognize that error exists in great performances.
Visit Dr Jay-Lee today at the Singapore Sports Medicine Centre to find out how you can re-calibrate your perfectionism.
