The Multidimensional Nature of Perfectionism: Understanding Your Type
Beyond "Perfectionist" or "Not"
When someone describes themselves or others as "a perfectionist," they're often using this term as a one-dimensional label. However, as we explored in our recent Deep Thinking podcast episode, "The Perfectionism Trap: Breaking Free from Impossible Standards," perfectionism is far more nuanced.
Leading researchers Drs. Gordon Flett and Paul Hewitt revolutionized our understanding of this trait by demonstrating that perfectionism isn't a single characteristic but a multidimensional concept with distinct types, each with unique origins, behaviors, and treatment approaches.
This multidimensional understanding explains why some people's perfectionism manifests as workaholism, while others experience it as social anxiety or creative blocks. It also explains why one-size-fits-all advice about overcoming perfectionism often fails.
The Multidimensional Nature of Perfectionism: Understanding Your Type
The Three Primary Dimensions of Perfectionism
According to Flett and Hewitt's influential research, perfectionism has three main dimensions. Most perfectionists experience a mixture of these types, though one typically predominates:
1. Self-Oriented Perfectionism
Core Feature: Imposing extremely high standards on oneself while being harshly self-critical when those standards aren't met.
Typical Thoughts:
"If I don't excel at everything I attempt, I've failed."
"Making mistakes means I'm inadequate."
"I should be able to accomplish more than I do."
Common Behaviors:
Obsessive checking and rechecking of work
Excessive preparation and overworking
Difficulty completing projects due to unrealistic standards
Achievement-based self-worth
Origin: Often develops in childhood through subtle messaging that love and acceptance are contingent on achievement. Can also develop as a response to early experiences where effort and performance were the only aspects of self that received positive attention.
2. Socially Prescribed Perfectionism
Core Feature: The perception that others impose unrealistic expectations and will judge harshly if these standards aren't met.
Typical Thoughts:
"People will reject me if they see my flaws."
"Others expect me to be perfect."
"Mistakes make me look incompetent to others."
Common Behaviors:
Excessive concern about others' opinions
Social comparison and competitive behavior
Difficulty being authentic or vulnerable
People-pleasing at the expense of personal needs
Procrastination when the risk of negative judgment is high
Origin: Often develops in critical family environments or through experiences of conditional acceptance from authority figures. Also commonly found in highly competitive educational or professional settings where evaluation is emphasized.
3. Other-Oriented Perfectionism
Core Feature: Imposing unrealistic standards on others and becoming critical when those around you fail to meet these expectations.
Typical Thoughts:
"If I can maintain high standards, others should too."
"Others' mistakes reflect poorly on me."
"People who don't strive for excellence are lazy."
Common Behaviors:
Micromanaging others
Becoming disproportionately frustrated by others' errors
Reluctance to delegate important tasks
Providing unsolicited "improvements" to others' work
Relationship strain due to unrealistic expectations
Origin: Sometimes modeled by perfectionist parents who were highly critical of family members. Can also develop as a defensive reaction to environments where mistakes had serious consequences, creating a pattern of hypervigilance toward others' potential errors.
Beyond the Basic Framework: Additional Dimensions
More recent research has expanded the multidimensional model to include additional distinctions that further clarify how perfectionism manifests:
Rigid vs. Flexible Perfectionism
Rigid Perfectionism involves inflexible adherence to high standards regardless of context. The perfectionist standard remains the same whether preparing for a job interview or a casual social gathering.
Flexible Perfectionism allows for contextually appropriate standards. High standards are maintained for important domains while allowing more relaxed standards elsewhere.
Excellence-Seeking vs. Failure-Avoiding Perfectionism
Excellence-Seeking Perfectionism is driven primarily by positive reinforcement and the desire for achievement. While potentially still problematic, this form is generally less destructive to mental health.
Failure-Avoiding Perfectionism is motivated by fear of negative outcomes or judgment. This type correlates more strongly with anxiety, depression, and underachievement due to avoidance behaviors.
Adaptive vs. Maladaptive Perfectionism
Professor Tracey Wade's research distinguishes between:
Adaptive Perfectionism: High personal standards combined with low levels of self-criticism and rumination when those standards aren't met. Correlates with higher achievement and life satisfaction.
Maladaptive Perfectionism: High personal standards combined with excessive self-criticism, rumination, and psychological distress when perfection isn't achieved. Strongly associated with anxiety disorders, depression, and burnout.
Take the Assessment: What Type of Perfectionist Are You?
Understanding your particular type of perfectionism is the first step toward developing targeted strategies for growth. Rate each statement below from 1 (strongly disagree) to 5 (strongly agree):
Self-Oriented Perfectionism
I set higher standards for myself than most people do.
I am rarely satisfied with my performance.
I often feel that my best isn't good enough.
I feel guilty when I make mistakes or don't meet my own standards.
I frequently criticize myself for not being better.
Socially Prescribed Perfectionism
I feel that others expect me to be perfect.
I worry about what others will think if I make mistakes.
I feel that people judge me harshly for my imperfections.
I try to hide my flaws from others.
I feel I must live up to others' expectations.
Other-Oriented Perfectionism
I have high expectations for the important people in my life.
I get frustrated when others don't meet my standards.
I notice mistakes that others make more quickly than most people do.
I find it difficult to delegate because others rarely do things as well as I would.
I often think people could try harder or do better.
Scoring: Add your score for each section. A score of 20-25 in any section suggests a strong tendency toward that dimension of perfectionism. A score of 15-19 suggests a moderate tendency. Below 15 suggests this dimension is less prominent in your perfectionist pattern.
Different Types Require Different Approaches
Understanding your perfectionism type is crucial because different dimensions respond better to different interventions:
For Self-Oriented Perfectionism:
Self-compassion practices
Cognitive restructuring of personal standards
Deliberate exposure to "good enough" performance
Mindfulness to break rumination cycles
For Socially Prescribed Perfectionism:
Reality-testing assumptions about others' expectations
Gradual exposure to situations where imperfection might be visible
Assertiveness training
Building a supportive reference group with healthier standards
For Other-Oriented Perfectionism:
Empathy-building exercises
Practicing tolerance for diverse approaches
Communication skills to express preferences without criticism
Mindfulness of the impact of expectations on relationships
Real-World Applications: How Understanding Type Changes Outcomes
In Relationships
Miguel and Sarah's marriage was strained by perfectionism, but in different ways. Miguel (high in other-oriented perfectionism) constantly criticized Sarah's parenting, house cleaning, and time management. Sarah (high in socially prescribed perfectionism) interpreted Miguel's behavior as confirmation of her fears that she was fundamentally inadequate.
Traditional couples therapy focusing on communication made little progress until their therapist recognized the interaction between their perfectionism types. By addressing Miguel's tendency to impose standards and Sarah's tendency to internalize criticism, they developed a healthier dynamic.
In the Workplace
A tech company struggled with burnout among its developers until they recognized the role of perfectionism. Using assessments, they found that different team members exhibited different perfectionist patterns:
Team members high in self-oriented perfectionism benefited from clear scope definitions and permission to declare work complete
Those high in socially prescribed perfectionism thrived with regular positive feedback and normalized mistake-making
Leaders high in other-oriented perfectionism improved team dynamics after coaching on adjusting expectations and delegation skills
In Parenting
Professor Carol Dweck's research on mindset provides insight into how different forms of perfectionism can be unintentionally transmitted to children:
Parents with self-oriented perfectionism may model endless self-criticism and teach children that mistakes are unacceptable
Parents with socially prescribed perfectionism might overemphasize external evaluations and achievements
Parents with other-oriented perfectionism can create an environment where children feel nothing they do is ever good enough
Recognizing these patterns allows parents to consciously adjust their approach, emphasizing effort over outcomes and modeling healthy responses to mistakes.
The Expert Perspective: Professor Tracey Wade
In our upcoming special interview episode with Professor Tracey Wade from Flinders University, we'll explore her Cognitive Behavioural Model of Perfectionism in greater depth. This model explains how perfectionist beliefs and behaviors become self-reinforcing cycles that maintain perfectionism over time.
Professor Wade's research emphasizes the importance of understanding perfectionism type when designing interventions:
"Different manifestations of perfectionism respond to different therapeutic approaches. What works for someone whose perfectionism is primarily self-punitive may not work for someone whose perfectionism is driven by fear of others' judgment. Customizing intervention strategies to the specific type has shown significantly better outcomes in our clinical trials."
Perfectionism Across Different Life Domains
Another important dimension to consider is how perfectionism manifests across different life areas. Most perfectionists don't apply their perfectionistic standards equally to all domains:
Work/Academic Perfectionism: High standards for professional or educational performance
Appearance Perfectionism: Exacting standards for physical appearance or presentation
Relationship Perfectionism: Unrealistic expectations for relationships or social interactions
Home/Environment Perfectionism: Rigid standards for order, cleanliness, or organization
Moral Perfectionism: Inflexible standards for ethical behavior with harsh self-judgment for moral "failures"
Understanding your domain-specific perfectionism helps target interventions more effectively. Someone with high appearance perfectionism but low academic perfectionism would benefit from different strategies than someone with the opposite pattern.
Moving Forward: Using Your Type Awareness
Armed with understanding about your perfectionism type, you can:
Choose Targeted Interventions: Select strategies specifically designed for your perfectionism type rather than generic anti-perfectionism advice
Communicate More Effectively: Explain your perfectionist tendencies to important people in your life in more precise terms
Recognize Interactions: Understand how your type might interact with others' perfectionist tendencies
Address Root Causes: Focus on the origin points specific to your type of perfectionism
Track Progress Appropriately: Monitor improvement based on the specific manifestations relevant to your type
Learn More in Our Podcast
To hear our full discussion of perfectionism types and evidence-based strategies for each, listen to our podcast episode "The Perfectionism Trap: Breaking Free from Impossible Standards," available on Apple Podcasts, Spotify, and YouTube.
And don't miss our upcoming interview with Professor Tracey Wade for an even deeper exploration of the multidimensional nature of perfectionism and cutting-edge treatment approaches.
Join the Conversation
Which type of perfectionism do you relate to most? Has understanding the different types changed how you view your own perfectionist tendencies? Share your thoughts in the comments below, or connect with Dr. Steven Stolz on Instagram or LinkedIn.
📧 Questions about your perfectionism type? Email us at deepthinking@stevenstolz.com
Dr. Steven Stolz is a researcher, educator, and host of the Deep Thinking podcast. His work focuses on translating complex psychological concepts into practical strategies for personal growth and wellbeing.
