Perfectionism Self-Assessment

Instructions: Read each statement below. Circle the number that best describes how often you experience each feeling or behavior. Use the scale: 1 = Never, 2 = Rarely, 3 = Sometimes, 4 = Often, 5 = Always.

1. I set extremely high standards for my schoolwork and projects.
   1 2 3 4 5
2. I feel upset or anxious when I make a mistake, even a small one.
   1 2 3 4 5
3. I spend a lot of time checking and re-checking my work to make sure it’s perfect.
   1 2 3 4 5
4. I avoid starting tasks if I’m not sure I can do them perfectly.
   1 2 3 4 5
5. I compare my performance to others and worry I’m not measuring up.
   1 2 3 4 5

Reflection Questions

1. What situations or tasks tend to trigger your perfectionist tendencies?

1. How do your perfectionist habits affect your stress level and enjoyment of learning?

1. Describe one recent experience where striving for perfection helped you and one where it held you back.

Use your responses to guide our discussion in the session. We’ll look for patterns and brainstorm strategies on the Growth Mindset Strategies Worksheet.

Growth Mindset Strategies Worksheet

Below are several strategies to help shift from a fixed mindset to a growth mindset. Read each one and consider how it might apply to your own learning and perfectionist tendencies.

1. Use the Power of “Yet”
   • Instead of saying “I can’t do this,” say “I can’t do this yet.”
   • Reminds you that skills grow over time with effort.
2. Break Tasks Into Small Steps
   • Large goals can feel overwhelming.
   • Divide projects into manageable parts and celebrate each small win.
3. Reframe Mistakes as Learning Opportunities
   • View errors not as failures but as informative feedback.
   • Ask yourself: “What can I learn from this?”
4. Practice Self-Compassion Statements
   • Speak to yourself kindly when you struggle.
   • Examples: “It’s okay to make mistakes,” “I’m doing my best and that’s enough.”
5. Set Effort-Based Goals
   • Focus on goals you can control (e.g., “I will practice for 20 minutes” vs. “I will get an A”).
   • Shifts emphasis from outcome to growth and effort.

Reflection & Application

1. Which strategy resonates most with you and why?

1. Think of a current academic or personal challenge. Describe how you would apply your chosen strategy in three clear steps:
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   1. Step 3:
   1. Step 2:
   1. Step 1:
2. Set one specific, effort-based growth mindset goal to practice this week. Be precise about what you will do and when:

Use this worksheet along with your Perfectionism Self-Assessment responses to guide our discussion on adopting a growth mindset.

Reflection Journal: Reframing with a Growth Mindset

1. Describe a recent academic or personal setback you experienced:

1. How did you feel in the moment? What thoughts or self-judgments came up?

1. Choose one growth mindset strategy (e.g., use of “yet,” reframing mistakes, breaking tasks into steps, self-compassion). Reframe the setback using this strategy:

1. What is one key lesson or insight you gained from this experience?

1. What specific action will you take next time to apply this insight and continue growing? Be precise about what, when, and how:

Use this reflection to track your progress and remind yourself that setbacks are opportunities to learn and grow.