Trying to work out whether checking, over-organising, procrastinating or avoiding tasks is keeping perfectionism going can be difficult without a clear handout to refer to. This information sheet explains common perfectionism behaviours, how they maintain rigid beliefs, and simple ways to start testing those patterns through small changes.
This Perfectionism Behaviours PDF on checking and avoidance helps readers understand how everyday habits can keep perfectionistic thinking in place. It looks at behaviours such as repeated checking, over-organising, excessive list making, correcting others, procrastinating, putting off decisions and avoiding tasks because they may not be completed to a very high standard. The handout explains the difference between active perfectionism behaviours and avoidance behaviours in clear, accessible language.
The resource is designed to support adults, older teenagers, university students, employees, counselling clients and CBT practitioners. It can be used in therapy sessions, wellbeing conversations, study skills support, reflective journalling or home learning. By linking behaviours with rigid beliefs, it helps people notice how certain patterns may prevent them from finding out whether their feared outcomes are likely or whether a more flexible approach could still be effective.
Practical sections introduce ways to start making small, manageable changes, including stepladders towards change and simple behavioural experiments. These approaches can help readers test high standards in real situations, reduce time spent on checking or preparation, and reflect on what happens when they try doing something differently.
Download or print the handout to use as a discussion prompt, personal reflection sheet or supportive worksheet when exploring perfectionism, procrastination, avoidance and unhelpful checking behaviours.
