Self Help Lesson #19 Perfectionism Worksheet

Automatic Thought Record

 Perfectionism Worksheet

Sample Event Was told not to be such a perfectionist, so did a sloppy job on routine paperwork and got yelled at.


Sample Feeling Disappointed, baffled, bewildered, confused, double-bind, between a rock and a hard place.


Sample Automatic Thought At work they tell me not to bother putting so much effort into paperwork, so I took their advice and now they are all over me for doing what THEY asked!
Sample Cognitive Distortion Blame, All or Nothing thinking (perfectionism)


Sample Alternate Thought  “I have to manage my thoughts and feelings and personal life just like I mange work or  school”.

Employers like perfectionist because they know they can count on them to get the job done.  People don’t always mean what they say.  Even though they told me to not bother with such  perfectionism with routine paperwork, they must not have meant it.   It’s OK to be a perfectionist  in this area, I’ll relax in other areas.

Your Event  


Your Feeling  


Your Automatic Thought  


Your Cognitive Distortion  


Your Alternate Thought  


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