Perfectionism is characterized by unrealistically high expectations of self and a tendency to be over critical of one’s performance (Madigan et al., 2016). Within the last decade, the number of research studies conducted on perfectionism in sports has increased significantly (Vicent, Sanmartín, Vásconez-Rubio, and García-Fernández, 2020). In 2005, Flett and Hewitt coined the term “perfectionism paradox” to describe how the environment of competitive sports encourages perfectionism in athletes (Flett & Hewitt, 2005). Since the emergence of Covid-19, researchers Flett and Hewitt are now referring to the phenomenon of widespread rates of perfectionism among athletes as a “perfectionism pandemic”.
Perfectionist Strivings vs Perfectionist Concerns
Perfectionism is not necessarily good or bad. The term perfectionism describes an individual’s tendency to set unattainable standards. In sports, in can mean athletes are highly motivated and hardworking, but it also typically means that athletes;
- play tentatively and avoid taking risks for fear of making mistakes,
- avoid trying new techniques or skills because they are afraid of failing,
- fear judgement and rejection from their teammates and coaches,
- experience constant and harsh negative self-talk or self-scrutiny.
However, not all forms of perfectionism are maladaptive for athletes. Perfectionism can be deconstructed into the following two dimensions; perfectionist strivings and perfectionist concerns (Madigan et al., 2016). Perfectionist strivings, also known as a positive form perfectionism or self-oriented perfectionism, refer to a pattern of exceedingly high personal standards and often result in positive processes and outcomes such as adaptive coping skills (Madigan et al., 2016).
On the other hand, perfectionist concerns, negative form perfectionism or socially prescribed perfectionism, reflect a fear of making mistakes that include chronic fear of judgement and rejection (Madigan et al., 2016), in addition to constant and harsh self-scrutiny (Moore et al., 2018). In the context of athletics, it is important to distinguish between the two dimensions of perfectionist tendencies because they often produce opposite results among athletes and coaches.
The Research
A 2016 longitudinal research study of 141 junior athletes conducted by Madigan, Stoeber, and Passfield found that athletes with high levels of perfectionist strivings are more likely to have higher levels of intrinsic motivation and are less susceptible to feelings of burnout, while athletes with higher levels of perfectionist concerns had higher levels of external motivation and increased burnout rates (Madigan et al., 2016). Another 2017 research study conducted by Lizmore, Dunn, and Dunn of 140 college athletes found that a correlation between heightened perfectionist concerns and negative reactions to poor performance or reaction to error (Lizmore et al., 2017). Conversely, perfectionist strivings demonstrated a positive correlation with higher levels of self-compassion and optimism, and lower levels of pessimism (Lizmore et al., 2017). In summary, the study concluded that perfectionist strivings tend to result in more positive failure response patterns in contrast to perfectionist concerns (Lizmore et al., 2017).
While it should come as no surprise that maladaptive perfectionism leads to negative reaction to error and increased burnout rates among athletes, it may be news to some that perfectionist concerns among coaches also lead to increased rates of burnout. A 2020 research study conducted by Vealey, Coppola, Martin, Ward, & Chamberlin on the correlation between perfectionism, motivation and burnout among 311 high school and collegiate coaches, found that maladaptive perfectionism among coaches was the greatest predictor of emotional exhaustion, reduced motivation, and burnout (Vealey et al., 2020).
The Solution
How do we, as mental performance consultants, help players and coaches shift from experiencing perfectionist concerns, aka forms of maladaptive perfectionism, to perfectionist strivings? Here’s a few tools to help athletes (and coaches) deconstruct their maladaptive perfectionism tendencies to ultimately improve their reaction to error, increase motivation, decrease burnout, and enjoy competing more.
1. Increase self compassion through negative thought replacement: Increasing one’s self-compassion means replacing the merciless judgement and negative self-talk from your inner critic with an internal voice of kindness, understanding, and encouragement. In sports it often looks like talking to yourself the same way that you talk to your teammates. For example, instead of allowing the voice of your inner critic to say something harmful such as, “You’re not good enough to be here, you’ll never be good enough. You don’t belong in the starting line-up or on this team.” (Most athletes would never dream of saying that to their teammates, and yet similar sentiments are constantly running through their minds during competition!) Try replacing those thoughts with positive affirmations such as, “You are constantly improving. Your hard work is going to pay off. You belong here.”
2. Increase self compassion through a “Metta Meditation” : The purpose of a Metta Meditation is to cultivate compassion through awareness. The practice of a Metta Meditation can be traced back to the original Buddhist tradition in which one first cultivates compassion toward oneself; then towards family and friends (teammates); then eventually toward one’s enemies (or the case of sports we’ll focus on opponents); and ultimately, toward the earth and all living beings. You can listen to a recording of a Metta Meditation here, or use this Metta Meditation script for athletes which I have adapted specifically for sports teams.
3. Use Cognitive Behavioral Therapy techniques to deconstruct maladaptive perfectionist thought patterns : Cognitive behavioral therapy, or CBT, is a form of talk-therapy that connects the relationship between thoughts, feelings, and behaviors. In CBT you are encouraged to identify, dismantle, and replace your negative, irrational, and catastrophic thoughts. The negative-thought replacement identified above is just one exercise of many that can be adapted for athletes to change their thinking and gain control over their maladaptive perfectionist tendencies. My free mental performance workbook contains many more exercises and worksheets to help athletes deconstruct maladaptive perfectionism that impacts performance. If you want to dive deeper, I also recommend checking out The CBT Workbook for Perfectionism.
References:
Flett, G.L. & Hewitt, P.L. (2005). The perils of perfectionism in sports and exercise. Current Directions Psychological Science, 14(1),14-18.https://doi.org/10.1111/j.0963-7214.2005.00326.x
Lizmore, M.R., Dunn, J.G.H., & Causgrove Dunn, J. (2017). Perfectionist strivings, perfectionistic concerns, and reactions to poor personal performances among intercollegiate athletes. Psychology of Sport and Exercise, 33(2017)75-84. https://doi.org/10.1016/j.psychsport.2017.07.010
Madigan, D. J., Stoeber, J., & Passfield, L. (2016). Motivation mediates the perfectionism-burnout relationship: A three-wave longitudinal study with junior athletes. Journal of Sport & Exercise Psychology, 38(4), 341–354.
Moore, E., Holding, A. C., Moore, A., Levine, S. L., Powers, T. A., Zuroff, D. C., & Koestner, R. (2021). The role of goal-related autonomy: A self-determination theory analysis of perfectionism, poor goal progress, and depressive symptoms. Journal of Counseling Psychology, 68(1), 88–97. https://doi-org.uws.idm.oclc.org/10.1037/cou0000438
Vealey, R. S., Coppola, A., Martin, E., Ward, R. M., & Chamberlin, J. (2020). The Slippery Slope: Can Motivation and Perfectionism Lead to Burnout in Coaches? International Sport Coaching Journal, 7(1), 1–10.
Vicent, M., Sanmartín, R., Vásconez-Rubio, O., & García-Fernández, J. M. (2020). Perfectionism Profiles and Motivation to Exercise Based on Self-Determination Theory. International Journal of Environmental Research and Public Health, 17(9). https://doi-org.uws.idm.oclc.org/10.3390/ijerph17093206