Table of contents

Acknowledgments

Foreword by Professor Peter Cooper

Introduction

PART ONE: Understanding Perfectionism

1   What is perfectionism?

2   Perfectionism and other problems

3   What causes perfectionism

4   Why perfectionism persists

PART TWO: Overcoming Perfectionism – Learning to Change

5   The first steps

6   The costs of changing

7   Specific techniques to overcome perfectionism

7.1   Getting started: Identifying problem areas

7.2   Psychoeducation

7.3   Surveys

7.4   Behavioral experiments

7.5   From ‘all or nothing thinking’ to flexibility and freedom

7.6   Learning to notice the positive

7.7   Changing thinking styles

7.8   Procrastination, problem-solving, time management and pleasant events

7.9   Putting it all together

8   Self-criticism and compassion

9   Self-evaluation

10   Freedom

References and further reading

Blank worksheets

Index