Do you refuse to accept any standard short of perfection? How do you know if you are a Perfectionist?

Take MBC's perfectionism quiz now!

Disclaimer: This is in no way intended to be a diagnostic tool. Instead, we hope this quiz can serve as a fun source of psychoeducation around experiences of maladaptive perfectionism. If you have further questions about perfectionism as a research or clinical construct, or are interested in exploring your experience of perfectionism with a clinician, contact us at info@mindbodycoopchicago.com or 312-279-9981 x2.

Read the given scenario and choose the BEST response. We recognize you may identify with more than one response, however you should choose the one that most accurately describes your experience.

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* 1. You study very hard for an important exam. Come test day, you find yourself nervous and feel like you do not perform your best. When you get your score back, you learn that you got a C. What is your first reaction to this information?

You are extremely disappointed in yourself and feel like a failure. You hold yourself to exceedingly high standards and not meeting those standards comes with excessive self-criticism.

You are certain that others will be very disappointed in you. Friends and family expect lots from you and are very let down when you do not meet their high standards.

You are frustrated with the professor’s imperfect instruction of the material. You are more concerned about the professor’s flawed exam than you are about your score.

You are disappointed, but you know that with extra help from the professor, and extra time studying the material, you will improve.

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* 2. You spend a fun filled day with your friends, but when you get home and check social media you notice that someone has a posted a not so flattering and gasp unedited photo from your hang-out. What is the immediate thought that pops in your head upon viewing the post?

You immediately begin to critique your appearance, being especially hard on yourself about any visible ‘flaws’.

You begin to worry about how others will view the post. You know that other people have very high expectations for you, and you are concerned they will judge you for looking less than flawless.

You direct your frustration and harsh critique towards your friend who posted the unedited photo. How could they be so inconsiderate and shortsighted? They should know not to post photos without approval.

You laugh it off. You enjoyed a fun day with your friends and this photo, in all of its imperfect glory, captures that spirit.

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* 3. You just moved in with your partner after being together for a year. Things between you have been great and you have a very strong bond. This evening, you and your partner got into your first big disagreement about dividing housework. Your immediate concern is…

That you, and you alone, have ruined your relationship. You tell yourself that you are lazy and sloppy, and that this fight is all your fault. If only you had been diligently cleaning the apartment on top of maintaining a demanding, full-time job!

You begin to stress about how this disagreement will sound to friends and loved ones. Everyone considers you and your partner ‘couple goals’ and that impression is very important to you.

You immediately become frustrated with your partner and their lack of foresight. They should not only be keeping up with the housework but also they should know better than to start a fight with you.

Though you’re feeling a little stressed about the fight, you know that your relationship is built on a strong foundation. You decide to go to bed early and readdress the disagreement with a clear and rested head in the morning.

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* 4. You decide to host a dinner party for your close friends and loved ones. You plan for weeks and on the night of you find yourself feeling very anxious. Your primary concern is…

You put lots of pressure on yourself to be the perfect hostess. You are concerned that you will be unable to meet your own high expectations.

You feel strongly that others expect you to host a perfectly organized and put together party. Others always hold you to incredibly high standards. You are fearful you will disappoint them.

You are concerned your friends and loved ones will behave imperfectly in your home and at the party. You want to make sure they remain neat and orderly all night but you do not trust them to do so.

Eating delicious food and enjoying the company of your friends and loved ones

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* 5. You are walking your dog in the park around many other puppies and people. Your dog begins acting out, barking at other dogs and people, running all over like a maniac. You feel embarrassed. What is the thought running through your head?

I am a poor dog owner. I have done a bad job training my pet and I am extremely disappointed in myself.

Other people are staring at me, thinking that I am a bad pet owner. I feel ashamed about not meeting their standards.

I am not concerned about myself or the behavior of my dog. I am more concerned about the other people’s dogs who are acting out.

I love my dog and even though I am somewhat embarrassed by their behavior, I know that it does not reflect on me. They do need some training and so I will start looking into that.

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* 6. You have a big presentation coming up at work. Your supervisor has been putting a great deal of pressure on you to really knock it out of the park. As you approach the presentation date you are in touch with some feelings around..

Your own anxiety about your performance. You expect nothing less than perfection from yourself and if you do not meet this expectation, you know you will be extremely upset.

Your anxiety about other people’s expectations of your presentation. You know your colleagues expect perfection from you and if you do not meet these expectations you know they will be disappointed.

Your frustration about the way your supervisor has been treating you. Why can’t they be more understanding and relaxed when it comes to work expectations? As a supervisor they should execute the people facing part of their job perfectly.

Your anxiety around public speaking. However, even though you are nervous, you know that you have prepared and will do your best. And that is all you or anyone can expect!

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* 7. Even though I may struggle with the experience of perfectionism as outlined in this quiz, I am going to..

Be kind to myself

Realize that although I may be having a difficult experience, I still deserve self-compassion

Engage in some self-care, participating in activities I really enjoy

Seek out social support in friends and loved ones

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* 8. Reflecting on my experience of perfectionism makes me want to…

Read and learn more about perfectionism

Begin noticing any negative self-talk I may engage in, trying to switch up those internalized messages

Become more comfortable with imperfection

Reach out to a therapist at Mind Body Co-op who can help me explore all of the above!

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* 9. If you found yourself primality choosing option A: You may experience Self-Oriented Perfectionism— This is the tendency to set and pursue high self-standards of performance. This typically comes with some negative self-evaluation when one does not meet their own high expectations.

If you found yourself primarily choosing option B: You may experience Socially-Oriented Perfectionism— This is the tendency to believe that others expect nothing less than perfection. This typically comes with some guilt or shame when one feels they are not meeting the standards other’s have set.

If you found yourself primarily choosing option C: You may experience Other-Oriented Perfectionism— This is the belief that others must strive for perfection. This typically comes with disappointment when others do not meet your expectations, leading to high criticism.

If you found yourself primarily choosing option D: You may still experience some perfectionism— however it does not seem to fall into a specific type! Keep practicing self-care and treating yourself with gentleness and self-compassion.

If you need to speak about any of these types of perfectionism, please enter your email address below & we will follow up with resources!

Do you refuse to accept any standard short of perfection? How do you know if you are a Perfectionist?

Take MBC's perfectionism quiz now!

Question Title

* 1. You study very hard for an important exam. Come test day, you find yourself nervous and feel like you do not perform your best. When you get your score back, you learn that you got a C. What is your first reaction to this information?

Question Title

* 2. You spend a fun filled day with your friends, but when you get home and check social media you notice that someone has a posted a not so flattering and *gasp* unedited photo from your hang-out. What is the immediate thought that pops in your head upon viewing the post?

Question Title

* 3. You just moved in with your partner after being together for a year. Things between you have been great and you have a very strong bond. This evening, you and your partner got into your first big disagreement about dividing housework. Your immediate concern is…

Question Title

* 4. You decide to host a dinner party for your close friends and loved ones. You plan for weeks and on the night of you find yourself feeling very anxious. Your primary concern is…

Question Title

* 5. You are walking your dog in the park around many other puppies and people. Your dog begins acting out, barking at other dogs and people, running all over like a maniac. You feel embarrassed. What is the thought running through your head?

Question Title

* 6. You have a big presentation coming up at work. Your supervisor has been putting a great deal of pressure on you to really knock it out of the park. As you approach the presentation date you are in touch with some feelings around..

Question Title

* 7. Even though I may struggle with the experience of perfectionism as outlined in this quiz, I am going to..

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* 8. Reflecting on my experience of perfectionism makes me want to…

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* 2. You spend a fun filled day with your friends, but when you get home and check social media you notice that someone has a posted a not so flattering and gasp unedited photo from your hang-out. What is the immediate thought that pops in your head upon viewing the post?