Worksheet to evaluate how perfectionism affects different aspects of life, including relationships, work, and personal well-being.

This worksheet is a self-reflection tool, not a math problem with one single correct answer. Because it asks about your personal life, only you can fill in the "Examples" and "Intensity" columns accurately.

However, I can help you understand how to complete it by providing hypothetical examples. You can use these as a guide to think about your own experiences.

Step-by-Step Guide to Completing the Worksheet

1. Understand the Goal
The goal is to see where "perfectionism" (trying to be perfect) is causing stress or problems in your life. Perfectionism often makes people feel like they aren't doing enough, even when they are working very hard.

2. How to Fill in "Examples"
For each "Area of Life," think of a specific time recently when you felt stressed because you wanted something to be perfect.
* *Ask yourself:* Did I spend too much time on a small detail? Did I avoid starting a task because I was afraid I wouldn't do it perfectly? Did I get angry at myself for making a small mistake?

3. How to Fill in "Intensity (1-10)"
Rate how much this perfectionism affects that area.
* 1 = It doesn't bother me at all.
* 5 = It bothers me sometimes, but I can manage it.
* 10 = It causes major stress, arguments, or stops me from finishing things.

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Hypothetical Examples (For Guidance Only)

Here is how a student *might* fill this out if they struggle with perfectionism. Do not copy these exactly unless they match your life.

| Area of Life | Examples (Hypothetical) | Intensity (1-10) |
| :--- | :--- | :---: |
| Relationship with my significant other | I get upset if my partner leaves dishes in the sink instead of loading them perfectly into the dishwasher. I criticize their cleaning methods. | 7 |
| Relationship with my kids | I yell when my children make messes while playing because I want the house to stay tidy. I worry they think I care more about cleanliness than fun. | 8 |
| Relationship with other family members | I feel judged by my parents when I visit, so I over-clean the house before they arrive. I feel exhausted afterward. | 6 |
| Ability to meet deadlines at work | I miss deadlines because I keep editing my reports. I feel like they are never "good enough" to submit. | 9 |
| Work relationships | I don’t ask colleagues for help because I don’t want them to think I’m incompetent. I end up doing all the work myself. | 7 |
| Health | I skip meals or over-exercise because I’m obsessed with eating "perfectly" healthy foods. I feel guilty if I eat sugar. | 8 |
| School | I spend 10 hours on an assignment that should take 2 hours. I rewrite my essays five times because the first draft isn’t perfect. | 9 |
| Ability to relax and rejuvenate | I can’t watch a movie or read a book because I feel like I should be being productive. I feel lazy when I rest. | 8 |
| Achieving important goals | I have big goals (like learning a language), but I quit quickly because I’m not fluent after one month. I give up because progress isn’t perfect. | 7 |
| Happiness | I rarely feel proud of my achievements because I immediately focus on what I could have done better. | 8 |
| Relationships with yourself | I talk to myself harshly. If I make a small mistake, I call myself "stupid" or "lazy." | 9 |
| Ability to delegate | I don’t let anyone else help with group projects because I want full control over the quality. I get overwhelmed. | 8 |
| Other | Social Media: I delete photos if they don’t get enough likes or if I look slightly imperfect in them. | 6 |

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Final Answer

To complete this task, you must reflect on your own life. Use the table below as a template. Replace the hypothetical examples with your own true experiences and assign an intensity score that feels right to you.

Completed Worksheet Template:

| AREA OF LIFE | EXAMPLES (Your Personal Experience) | INTENSITY (1-10) |
| :--- | :--- | :---: |
| Relationship with my significant other | *[Write your example here]* | *[1-10]* |
| Relationship with my kids | *[Write your example here]* | *[1-10]* |
| Relationship with other family members | *[Write your example here]* | *[1-10]* |
| Ability to meet deadlines at work | *[Write your example here]* | *[1-10]* |
| Work relationships | *[Write your example here]* | *[1-10]* |
| Health | *[Write your example here]* | *[1-10]* |
| School | *[Write your example here]* | *[1-10]* |
| Ability to relax and rejuvenate | *[Write your example here]* | *[1-10]* |
| Achieving important goals | *[Write your example here]* | *[1-10]* |
| Happiness | *[Write your example here]* | *[1-10]* |
| Relationships with yourself | *[Write your example here]* | *[1-10]* |
| Ability to delegate | *[Write your example here]* | *[1-10]* |
| Other | *[Write your example here]* | *[1-10]* |