New research teaches us why it’s important to keep our perfectionistic demons at bay.
Perfectionism is quietly sabotaging many freelancers and solopreneurs. While striving for excellence can drive success, chasing perfection often leads to burnout, self-doubt, and procrastination.
Recent research shows perfectionism has increased by over 30% in today’s adults compared to past generations — with younger professionals being hit hardest. Psychologists now link perfectionism not just to higher stress, but also to depression and anxiety.
For solopreneurs and freelancers, who often work solo and rely on self-discipline, that’s a dangerous mix. The good news? Research also reveals there are healthy ways to harness ambition without falling into the perfectionism trap.
Quick Takeaway:
- Perfectionism has increased by 30% in modern adults.
- Striving for excellence is healthy — fear of failure is not.
- There are two types of perfectionists: striving (healthy) and evaluative (harmful).
- Therapy and self-compassion practices can help you break free from perfectionism.
Let’s explore two science-backed insights that can help you turn perfectionism into progress and protect your mental health.
Step 1: Understand the two types of perfectionism
A recent study conducted by a team of researchers at the University of Bergen in Norway offers convincing evidence that there are actually two types of perfectionists. One type, called the "striving" perfectionist, may be associated with positive psychological outcomes, and another type, called the "evaluative" perfectionist, is likely associated with psychological problems.
According to their analysis, striving perfectionists are more likely to identify with statements such as:
- I set higher goals for myself than most people
- I have extremely high goals
- Other people seem to accept lower standards from themselves than I do
- I expect higher performance in my daily tasks than most people
Evaluative perfectionists, on the other hand, are more likely to identify with statements such as:
- If I fail at work/school, I am a failure as a person
- If someone does a task at work/school better than me, then I feel like I failed at the whole task
- If I do not do well all the time, people will not respect me
- The fewer mistakes I make, the more people will like me
From reading the statements above, you can see how the two types of perfectionism differ from each other. One has to do with an intrinsic desire to be the best while the other has to do with the importance of not failing in the eyes of other people.
In their data, evaluative perfectionists scored higher on measures of depression and anxiety while striving perfectionists did not.
💡 Freelancers often struggle with setting the right standards. Here’s how to build a healthier mindset as a solopreneur.
Step 2: Try proven therapeutic techniques to let go of perfectionism
If you feel like perfectionism is preventing you from being the person you want to be, it’s important to know that it is treatable. There are several effective, evidence-based therapeutic interventions available for perfectionism, including dynamic-relational and cognitive-behavioral approaches.
Psychologist Katerina Rnic, an expert on perfectionism, offers the following three-pronged advice for individuals struggling with perfectionism:
- You should first know that you are not alone and that many people struggle with perfectionism. It is a real and important problem.
- You might then think about the ways perfectionism has gotten in your way, particularly in your relationships with others. You might ponder what some of the benefits of letting go of the pursuit of perfectionism might be. Would you have more time for the things you enjoy? Would it be easier to get started on and complete tasks? Would you get along better with your spouse or partner?
- You might consider trying out ‘behavioral experiments’ in which you make a plan to practice intentionally making mistakes and doing things imperfectly. As part of these ‘experiments,’ you predict what will happen when you make a mistake and then you follow through with the plan to see what actually happens.
“People are often amazed to see that the sky didn't fall and that, in fact, there is much to be said for the freedom of embracing imperfection,” concludes Rnic.
💡 Self-compassion takes practice — but it starts with awareness. Check out our guide on avoiding self-criticism as a freelancer.
Perfectionism might look like a strength — but it often hides fear, self-doubt, and exhaustion. For freelancers and solopreneurs, that fear can quietly block creativity, slow decision-making, and drain motivation.
The truth is, excellence doesn’t require flawlessness. When you learn to set realistic goals, practice self-compassion, and accept that “done” beats “perfect,” you’ll find greater freedom — and better results.
Embrace imperfection, celebrate progress, and remember: the most successful Xolopreneurs aren’t perfect — they’re persistent.
FAQ: How to Overcome Perfectionism as a Freelancer
Q1: What’s the difference between healthy and unhealthy perfectionism?
Healthy perfectionists aim for excellence, while unhealthy perfectionists tie their self-worth to flawless results and fear failure.
Q2: How does perfectionism affect freelancers?
It can lead to burnout, procrastination, and avoidance — making it harder to complete projects or set realistic goals.
Q3: Can therapy help with perfectionism?
Yes. Cognitive-behavioral and dynamic-relational therapies are both proven to reduce perfectionistic thinking.
Q4: What’s a quick exercise to overcome perfectionism?
Try a “behavioral experiment”: intentionally make a small mistake, notice the outcome, and realize the world doesn’t end — it builds resilience.
Running a solo business doesn’t mean you need to do it perfectly — just efficiently. See how Xolo helps freelancers focus on what matters.
About Mark
Mark Travers, Ph.D., is an American Psychologist with degrees from Cornell University and the University of Colorado Boulder. Xolo helps him run his online therapy practice, www.awake-therapy.me, from whatever part of the world he is currently living in.
