Perfectionism & Overachievement Self-Assessment

Perfectionism and overachievement can sometimes seem like strengths, but when they are rooted in self-doubt or the need for approval, they can lead to stress, burnout, and a feeling of “never being enough.” 

This checklist is designed to help you understand if these tendencies are affecting your mental and emotional health. Recognizing the signs of perfectionism and overachievement can empower you to approach goals with a healthier mindset, allowing space for both achievement and self-acceptance.

*Disclaimer

This checklist is designed for personal reflection and is not intended as a substitute for professional guidance. The questions are based on personal experiences and may help you identify potential patterns. Self-awareness is important, but it's crucial to seek professional support for accurate assessment and treatment. 

This website does not provide medical or psychological advice, and we are not responsible for any interpretations or actions taken based on the results of this checklist.

Section 1: Pressure to Meet High Standards

1. Do you often set extremely high goals for yourself and feel disappointed if you fall short?

2. Are you uncomfortable with making mistakes, even if they’re minor or understandable?

3. Do you frequently feel that “good enough” isn’t good enough, even if others say it is?

4. Are you often your own harshest critic, regardless of others’ feedback?

5. Do you feel pressured to be the best or “perfect” in everything you do?

6. Are you quick to dismiss accomplishments if they don’t meet your ideal standard?

7. Do you find it difficult to appreciate your efforts unless they result in perfect outcomes?

8. Do you fear that any failure or shortcoming could define you as a person?

9. Do you often believe that your worth is tied to your achievements or successes?

10. Are you reluctant to share your work or ideas unless they are flawless?

Section 2: Fear of Judgment and Rejection

1. Do you worry that others will think less of you if you don’t meet certain expectations?

2. Are you sensitive to criticism, even if it’s constructive or delivered gently?

3. Do you avoid trying new things for fear of not excelling right away?

4. Are you often concerned with how others perceive your accomplishments?

5. Do you feel compelled to “prove” yourself to others in your personal or professional life?

6. Are you more focused on avoiding mistakes than on enjoying the process?

7. Do you believe that others will only respect or like you if you are highly successful?

8. Do you get anxious when others notice or point out your weaknesses or errors?

9. Are you afraid to ask for help, fearing it will make you seem incompetent?

10. Do you feel uncomfortable showing vulnerability or admitting you’re struggling?

Section 3: Overwork and Burnout

1. Do you often work longer hours than necessary to perfect your tasks?

2. Are you inclined to take on extra responsibilities, even when you’re already overwhelmed?

3. Do you frequently sacrifice sleep, rest, or personal time to meet your goals?

4. Are you uncomfortable taking breaks, feeling you should always be productive?

5. Do you prioritize work or responsibilities over hobbies, relaxation, or social connections?

6. Do you have difficulty saying “no” to tasks or projects, even when overloaded?

7. Do you tend to set aside your well-being or health to complete work to your standards?

8. Are you more focused on results than on enjoying the journey or experience?

9. Do you feel guilty or anxious if you’re not consistently achieving or improving?

10. Do you often feel exhausted or stressed, despite accomplishing a lot?

Section 4: Difficulty Accepting Imperfection

1. Are you highly uncomfortable when something you do isn’t perfect?

2. Do you feel distressed when a plan or task doesn’t go exactly as expected?

3. Do you struggle to accept that mistakes are part of learning and growth?

4. Are you often focused on flaws rather than celebrating what went well?

5. Do you feel ashamed or “less than” if you can’t meet a high standard?

6. Are you prone to excessive worry about tasks that are not yet complete or “perfect”?

7. Do you have difficulty delegating tasks because you worry they won’t be done correctly?

8. Do you struggle to celebrate progress because you’re focused on what’s left to improve?

9. Are you highly self-critical if you don’t achieve perfection, even in small tasks?

10. Do you often experience frustration or disappointment when reality doesn’t match your ideal?

Section 5: Impacts on Self-Worth and Relationships

1. Do you find it hard to feel proud of yourself, even after achieving something significant?

2. Are you hesitant to celebrate accomplishments because you feel they could’ve been better?

3. Do you find yourself comparing your achievements to others, often unfavorably?

4. Do you feel disconnected from others due to constantly focusing on self-improvement?

5. Do you struggle to accept compliments, often feeling they’re undeserved?

6. Are you reluctant to pursue relationships or social activities that don’t align with your goals?

7. Do you feel that you’re only “good enough” when you’re accomplishing something?

8. Are you concerned about how your achievements reflect on you as a person?

9. Do you feel that friends and loved ones may only value you for what you can do?

10. Do you have difficulty accepting that self-worth isn’t solely based on accomplishments?

Scoring Guide

- High Tendency for Perfectionism and Overachievement (Over 60 “Yes” responses): 

This score suggests that perfectionism and the drive to overachieve may be having a significant impact on your well-being. You may benefit from exploring ways to foster self-compassion and to embrace imperfection, both of which can be empowering. Seeking guidance from a mental health professional could also support you in navigating these tendencies.

- Moderate Tendency for Perfectionism and Overachievement (30-59 “Yes” responses): 

Your responses indicate that perfectionism may be affecting parts of your life, though it may not dominate every aspect. Developing a balanced approach to work and relationships can help reduce stress and build resilience.

- Low Tendency for Perfectionism and Overachievement (0-29 “Yes” responses): 

Your answers suggest a relatively balanced perspective on achievement and self-worth. While occasional perfectionistic thoughts may arise, you likely have a healthy relationship with accomplishment and self-compassion.

Conclusion

While perfectionism and the drive to achieve can sometimes feel productive, they can become exhausting if they limit self-compassion or prevent enjoyment in life. Recognizing and challenging these habits can create space for balance, allowing you to appreciate your efforts and accomplishments without overburdening yourself. 

Remember, your value extends beyond your achievements—you are enough just as you are.

If you found this checklist useful, check out our full collection of resources. Share these with friends and family to spread awareness and help others recognize important signs.

You might also enjoy exploring our “Resilient Soul Collection” of products which is specially designed for those who have experienced family scapegoating, grown up in dysfunctional families, dealt with narcissistic parenting, or are childhood trauma survivors.