The Perils of Perfection
When Emma Raducanu won the US Open in 2021 at just 18 years old—without dropping a single set—the UK media labelled her “the perfect champion.” She became a national icon overnight. But in the years since, Raducanu’s story has been marked by injury struggles, media scrutiny, and performance challenges. Much of the narrative has centred on unmet expectations, both external and internal.
Raducanu herself has spoken about the intense pressure to live up to perfection—every match, every move watched and weighed. Her experience isn’t unique. It mirrors a pattern familiar to many high performers: perfectionism, while praised in elite environments, often becomes a burden rather than a blessing.
In sport, dance, and music, perfectionism is often seen as a strength. People often admire those who are never satisfied. Audiences celebrate flawless routines. Social media amplifies only the highlights. But here’s the truth: many top performers succeed in spite their perfectionism—not because of it.
The Hidden Cost of Chasing "Perfect"
Perfectionism isn’t just about working hard or wanting to improve. Researchers differentiate between perfectionistic strivings (setting high standards) and perfectionistic concerns (fear of failure, self-criticism, worry about judgment). While strivings can be motivating – at least in the short term – they are linked to concerns that often underpin anxiety, burnout, and low mood.
These patterns often show up as persistent self-doubt—even after success, overtraining and emotional exhaustion, fear of making mistakes in front of others, withdrawing from sport or performance altogether.
Paradoxically, perfectionism can hinder performance when it matters most. The harder you try to be perfect, the more fragile your confidence becomes when you inevitably fall short of perfection.
Managing Perfectionism: From Trap to Transformation
Here are some evidence-based practical strategies that may aid a shift away from perfectionism towards something more sustainable:
Strive for Excellence, Not Perfection
Recent research highlights that aiming for excellence—rather than perfection—supports both performance and wellbeing. Excellence is about progression, effort, and purpose. Perfection is rigid, anxiety-driven, and ultimately unachievable.
Ask yourself: “Am I trying to grow and develop, or am I trying not to fail?”
Reframe Mistakes
Perfectionists often think in extremes: “That mistake ruined everything” or “I always mess up.” These distortions magnify pressure and minimise progress.
Try this: Instead of “I made a mistake so I failed,” say: “Okay, that didn’t go to plan but even the very best make mistakes. I’m still moving forward.”
Accept, Don’t Attach
Perfectionistic thoughts will arise—especially under pressure. But you don’t have to believe or act on them. Using mindfulness-based techniques, notice the thought (“I can’t make a mistake”), then let it pass.
Tip: Label the thought and give it sarcastic response. Say: “There’s that perfectionism gremlin again. ” You don’t have to obey it.
Final Thought
Perfectionism may sound like the price of greatness, but left unchecked, it comes at a cost. Whether you’re a young athlete dreaming big, a coach supporting talent, or a performing artist chasing excellence—remember you don’t need to be perfect to progress.
Presence. Progress. Perspective. That’s where true performance lives.
Ready to shift from perfection to progress?
Whether you’re personally struggling with perfectionism or supporting someone who is, you’re not alone—and you don’t have to navigate it blindly.
With over a decade of research and applied experience in the psychology of perfectionism, I help athletes, performing artists, and coaches understand how perfectionistic patterns develop—and how to move beyond them without losing motivation or standards.
Want to understand how perfectionism is shaping your experience, and how to manage it?
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