Everyday reflection on perfectionism often brings up the rules people live by, such as needing to do things perfectly, checking repeatedly, or feeling unable to rest. The module focuses on recognising these unhelpful rules and assumptions, then reshaping them into more realistic, flexible guidelines.
The Adjusting Perfectionism Rules and Assumptions PDF is a printable self-help and therapy resource for adults who want to understand the demanding standards that keep perfectionism going. It is also useful for practitioners using CBT, counselling or guided reflection, as it gives a clear way to discuss rigid personal rules, “should” statements and assumptions about failure, approval, control or making mistakes.
The resource explains how rules for living can become unhelpful when they are too strict, unrealistic or punishing. It supports users to notice patterns such as all-or-nothing thinking, repeated checking, fear of not doing enough, difficulty resting, and feeling responsible for getting everything right. The material can be used in one-to-one sessions, as therapy homework, during wellbeing work, or as a structured worksheet for independent reflection.
Inside the PDF, users are guided through a six-step process to identify an unhelpful rule, consider where it may have come from, examine whether it is fair, explore the personal costs, write a more balanced alternative and practise using it in everyday situations. This makes it suitable for planning discussions, personal journalling, revision of therapy themes, or follow-up between appointments.
Download and print the PDF to help make perfectionism rules more visible, easier to question and more flexible in daily life.
