Playing perfect is something we see on rare occasions. Michael Jordon going 6-0 in NBA finals, Randy Johnson throwing a perfect game, 2019 LSU going 15-0 and winning a National Championship. As an athlete, playing perfect is a dream. It is also one of the most unrealistic goals we set for ourselves. Michael Jordan would be the first to tell you that he was not perfect in his 6-0 finals run. “I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.” A lot of mistake were made for Michael Jordan to become Michael Jordan. So, is it possible to use our own mistakes to reach perfectionism? Lets take a look.
Perfectionism can have both positive and negative effects on our game. It can hinder our performance and create flaws in our sport, or we can use it to boost our self esteem and set higher standards. Researchers have identified two components to perfectionism. First, we have perfectionist concerns or the idea that “our concerns relate to the tendency to behave in ways to avoid making mistakes, and characterized by doubting one’s actions and being excessively critical of personal mistakes, with failures presenting a threat to individuals self-worth.” Perfectionism concerns is what we want to avoid. As stated, it can relate to an attempt to avoid mistakes in our perspective sport;but could this affect us off the field or court? Does perfectionism create anxiety? Can it lead to an increased pressure on ourselves? Let’s take a look at two athletes and how they might use perfectionism.
Athlete A believes their failures are due to their current mistakes. Athlete A decides to up their workouts outside of practice and/or become more restrictive of their diet. Athlete A might choose to relax less and practice more. Not only can this increase stress on our bodies, it can lead to being overextended or even burnt out. Perfectionist concerns does affect our lives outside our sport, as well. A study, published by NCBI, “found that perfectionistic individuals were more likely to perceive more stress and have an increased probability of an increased level of social anxiety.” Athlete A’s focus on perfectionist concerns leads to increased social anxiety and a more negative evaluation of themself. Does this increased social anxiety affect our play on the field? Can it lead to continued unrealistic expectations?
Athlete B takes a different approach. Perfectionist Strivings involves the individual setting high standards for themselves and striving to attain these standards, accompanied by high self-esteem and life satisfaction. Athlete B sets realistic expectations and goals. Athlete B uses a support team around themselves to be held accountable and be positive. Athlete B uses the 80/20 rule and allows for healthy rest and recovery. Athlete B continues to improve their performance while enjoying their life away from sport. However, there is no such thing as a perfectly healthy or unhealthy athlete. Both athlete A and B can show signs of perfectionist striving and perfectionist concerns. So, how do we adapt? How do we reduce negative forms of perfectionism?
Set attainable goals. One of the first things I work on with athletes is identifying if their goals are attainable. A great way to reflect on our goals is by using simple techniques such as SMART goals. SMART is an acronym for Specific, Measurable, Achievable, Relevant, and Time-oriented. A quick guide can be found here.
These SMART goals can help us visualize and maintain our endgame. They can increase confidence in our practices and help us perform better during our perspective game or match. SMART goals are also compatible with other techniques to improve our play.
Use Positive Self Talk. Again, another simple technique to use with athletes. An athlete will journal or write down negative statements they might say or think through out the week. Next, is to change them to positive statements. A quick example of this is Athlete B who makes a position change from Quarterback to Wide Receiver. His original statement is “I’m not fast enough.” This statement has a negative undertone and alludes to him not being able to keep up with the other athletes at the same position. It affects his play, confidence in his ability, and could potentially reduce playing time. In reality,Athlete B is still learning a new position and his thought process should reflect this. “I’m still learning the playbook” or “I can keep practicing to get faster.” The second statements reflect optimism and motivation.
Take a step back. It’s ok to feel overextended or even burnt out. Just like any profession, athletes need time away from their perspective sport. Hanging out with friends, going out to dinner, getting quality sleep are all important. An area that should be encouraged with athletes is having a social life outside of their sport. This might include spending time with family and friends or joining a club unrelated to their sport. Having an outlet outside of athletics can, in its own way, improve your ability to perform at your perspective sport.
Perfectionism isn’t a bad habit, but it can become negative. As athletes, we want to be in control of our perfectionism. Your sport demands high expectations and it is important that we meet those expectations. So, take inventory on yourself; identify your current needs and seek out help if needed. Don’t let perfectionism control you.
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Resources
Anthony, J. (2018, January 7). Manipulating the paradox of perfectionism: Promotinghealthy perfectionism in sport - believeperform - the UK’s leading SportsPsychology Website. BelievePerform. https://members.believeperform.com/manipulating-the-paradox-of-perfectionism-promoting-healthy-perfectionism-in-sport/#:~:text=Perfectionism%20is%20commonly%20identified%20in,%2Dcritical%20evaluation%20of%20behaviour”.
Busch, B. (2024, May 3). Perfectionism in atheletes: The impact, and how to manage it.InnerDrive. https://www.innerdrive.co.uk/blog/perfectionism-in-atheletes/#:~:text=Set%20more%20attainable%20and%20realistic,reduce%20negative%20pre%2Dcompetition%20emotions.
Smart goals: A how to guide. (n.d.). https://www.ucop.edu/local-human-resources/_files/performance-appraisal/How to write SMART Goals v2.pdf
