combat perfectionism Archives

Perfectionism often masquerades as excellence. In high-stakes careers – finance, law, tech, medicine, consulting – it’s seen as a strength. You get praised for high standards, rewarded for over-functioning, and quietly expected to do more than most. But beneath all that output, perfectionism takes a toll.

It’s not just a mindset – it’s a tax on your time, nergy, and cognitive capacity. It chips away at your ability to delegate, pause, and make clear, strategic decisions. It steals presence and sustainability, replacing them with exhaustion and self-doubt. Burnout runs rampant. Morning Consult even found that half of employed women say they are feeling burnout at work, with younger women most likely to report burnout.

The good news? You don’t need to overhaul your entire life to reclaim clarity and power. You just need to interrupt the pattern. Let’s step out of performance mode and stop chasing balance – instead, let’s move into momentum and into a rhythm that actually supports your leadership.

If you’re a woman in leadership, you’ve likely internalized the need to be both exceptional and approachable, competent and warm, relentless and easy to work with. I’ve lived this pressure myself. When these double standards conflict, perfectionism often becomes the strategy to hold it all together. But it’s a brittle kind of control. Perfectionism doesn’t make you better; it makes you smaller. It narrows your focus to what’s missing or wrong, keeping your nervous system in a state of low-level threat. You don’t need to stop striving. But you do need to create space to lead from your whole self – not just the over-functioning version of you.

Micro-Movement and Breathwork as Cognitive Performance Tools

Your body is your most underutilized leadership asset. Movement and breath aren’t just about fitness – they’re regulation tools that directly impact how you think, lead, and recover.

Even short bursts of movement can sharpen your mind, creating real, impactful change. Physical exercise helps all sorts of issues, including anxiety, depression, and low self-esteem. It can also improve memory, focus, and cognitive flexibility. Breathwork does the same. Short, daily breath practices reduce stress and enhance our moods – and anyone can do it! That’s not about mindfulness as a buzzword; it’s about giving your brain a reset switch.

This isn’t about squeezing in one more thing. It’s about strategic interruption. Small, intentional pauses that pull you out of survival mode and back into presence.

Three Daily Small Moves for Energy and Follow-Through

You don’t need a total lifestyle change. You need easy ways to show up with full energy. You need consistent rituals that ground and energize you, not exhaust you. These three practices are simple, evidence-based, and designed to support you in even the most demanding roles.

1. Start with Breath Before Screens

Give yourself five minutes before opening your inbox, calendar, or Slack. Try box breathing (4-4-4-4) or even just slow, nose-only breathing with your feet on the floor. It’s not about finding peace; it’s about claiming presence. This short ritual sets your brain up for clearer decisions all day long.

2. Use Movement as a Reset, Not a Workout

Instead of planning hour-long gym sessions, insert movement in between meetings, emails, and strategy sessions. Focus on mini workouts – small bites, not the whole pie! A few pliés at your standing desk. Spinal twists before a call. Even a 10-minute walk boosts energy and clarity. You can improve your mood and reduce fatigue without disrupting productivity or even leaving your desk.

3. End the Day with Recovery Rituals

Leadership requires recovery, and a big part of letting our brains and bodies recover is getting quality sleep. Even 10 minutes of downshifting like gentle stretching, breathwork, or a hot bath before bed helps close the stress loop and tell your body it’s safe to rest. Shutting off those screens can’t hurt either! High performance doesn’t come from doing more. It comes from knowing when to pause.

You’ve likely spent years mastering how to be productive. What you may not have practiced is how to feel well while doing it. Instead of pushing harder and harder, try staying connected to your body, your breath, your values, and your energy. Small moves in your day-to-day rhythm can unlock bigger changes than any new planner, time-blocking app, or performance metric ever could. It starts with 30 minutes throughout your day.

By: Andrea Leigh Rogers, celebrity trainer, entrepreneur, and founder of the global fitness brand Xtend Barre. In her new book, Small Moves, Big Life: 7 Daily Practices to Supercharge Your Energy, Productivity, and Happiness (in Just Minutes a Day) (BenBella Books // October 7 2025)

(Guest Contribution: The opinions and views of guest contributions are not necessarily those of theglasshammer.com)

Psychologist Susanna Mittermaier says perfectionism is often fueled by cultural expectations and conditioning, involves a harsh inner critic, ruins people’s capacity to feel joy and needs to be addressed.

She states:

“I grew up in a culture where it was very important to be as perfect as possible, which meant living in the constant fear of judgement and the need to filter everything through the question of: is this perfect enough?” she says. “We must put an end to this for ourselves and the generations to come.”

Mittermaier teaches people how to step out of self-judgement and perfectionistic tendencies in her Right Voice for You course. It invites people to let go of the harsh internal critical voice and make way for their own. Some of her top tips include:

1. Stop judging you

Every judgement defines you and stops positive energy and opportunities from flowing into your world. Every time you judge yourself negatively or harshly it’s like putting the brakes on whatever you’re trying to create in your life.

2. Be willing to let go

Perfectionists can hold onto ideas, projects and contributions in fear of the judgement that will come if they share them before they are 100 percent perfect. Be willing to let these ideas, projects and conversation pieces fly out into the world, whether they’re perfect or not.

3. Don’t look for others approval

If you feel excited about saying, creating or contributing something in your home, workplace or social circles, don’t wait for approval from others (or even your inner critic). Other people’s points of view are not relevant.

3. Don’t wait. Create.

Stop waiting for conditions to be perfect to start creating the experiences you actually want in your life. Give yourself permission to stop worrying about the outcomes (whether things will be perfect or what others will think) and start creating today. Creation starts with one choice. Ask yourself what the first, easy step you could take might be.

4. Your past does not determine who you are in the present or future

Perfectionists have usually judged themselves harshly. They may have never measured up to the expectations of others or that of their own inner critic, which can leave many feeling like a failure. Don’t buy into the story of your past. Instead, start creating your future.

5. Get to know your imperfections

Make a list of your top three imperfections. Then, ask how can you can use each of them to your advantage? If you think you are shy and you believe that is a weakness, ask yourself what the power of shyness is? Shy people are usually great listeners, which can be a great advantage in many work and social settings.

6. Learn to enjoy being imperfect

Perfection is about measuring yourself against the standards of society and others. See your individuality as a resource rather than a liability. Enjoy your imperfection and recognize your difference as a treasure box of gifts then use them to create your life, projects and relationships in a way that is unique to you.

“Perfectionism stops people from being able to express themselves in the world,” Mittermaier says. “Giving up the need to be perfect and allowing your right voice to come through into the world is so liberating for people. I love it when people realize they can do things they’ve been stopping themselves from doing, especially when those things have the capacity to make them happy.”

About the author

Susanna Mittermaier is a clinical psychologist, psychotherapist and author of the #1 International Bestselling book, “Pragmatic Psychology: Practical Tools for Being Crazy Happy.” A global speaker, she has also been featured in magazines such as TV soap, Women’s Weekly, Empowerment Channel Voice America, Om Times, Motherpedia, Newstalk New Zealand and Holistic Bliss. Susanna offers a new paradigm of therapy called Pragmatic Psychology and is known for her revolutionary perspective on mental illness. Her unique perspective identifies depression, anxiety, ADHD and other forms of mental illness as a capacity that has not yet been acknowledged. Susanna is an internationally accredited Access Consciousness Facilitator, including Right Riches for You, a specialty program of Access Consciousness. She transforms people’s problems and difficulties into possibilities and powerful choices. Follow on Twitter @AccessSusanna.

Tag Archive for: combat perfectionism

Op-Ed: Small Moves, Big Life – How to Reclaim Energy and Beat Perfectionism