Perfectionism often gets a bad rap, especially in sports. But what is it really? Perfectionism is the pursuit of flawlessness: setting extremely high standards and being very self-critical when those standards aren’t met. For elite athletes and amateurs alike, this trait can sometimes be a powerful motivator and other times a mental health risk.
The Two Sides of Perfectionism
Perfectionism isn’t all bad. Experts differentiate between adaptive perfectionism, which fuels motivation, discipline, and self-improvement, and maladaptive perfectionism, which causes stress, anxiety, and burnout. Adaptive perfectionists set ambitious yet flexible goals. Maladaptive perfectionists get stuck in fear of failure and harsh self-criticism, which can sabotage their progress and wellbeing.
Real-World Example: Simone Biles
Simone Biles, the decorated Olympic gymnast, is a prime example of the complex relationship athletes have with perfectionism. Known for her incredible skill and drive for excellence, Biles has openly discussed the intense pressure she feels to perform perfectly. During the Tokyo 2020 Olympics, she withdrew from several events to protect her mental health, highlighting how even elite athletes must find balance between striving and self-care. Biles’ public conversations about mental health and perfectionism have helped reduce stigma and encourage others to recognise that pushing for perfection at any cost can be harmful. Her story shows how managing perfectionism with support and self compassion is crucial to long-term success and wellbeing.
Perfectionism and Indian Athletes: Cultural Influences
In India, perfectionism is layered with cultural and social expectations. Athletes often face pressure from family, coaches, and society to uphold honour and excel at any cost. Socially prescribed perfectionism, feeling compelled to meet other’s high expectations is common among Indian athletes. This can intensify anxiety and reduce psychological safety, as young athletes juggle sporting goals with academic and family demands. Limited access to sport psychology resources means many athletes struggle to manage these pressures healthily. Recognising how cultural factors shape perfectionism helps coaches and psychologists provide more tailored mental health support.
How Perfectionism Can Affect Athletes
While striving for excellence, maladaptive perfectionism can lead to burnout—a state of emotional and physical exhaustion—and increase injury risk. Athletes who fear failure may ignore pain or overtrain, pushing their bodies beyond safe limits. Psychologically, perfectionism can fuel negative self-talk and hinder concentration during competition, lowering performance and enjoyment of sport.
Managing Perfectionism: Practical Strategies
The good news is perfectionism can be managed. Here are some tips for athletes, coaches, and support teams:
● Set process goals, not just outcomes. Focus on effort, improvement, and skill mastery
instead of just wins or perfect scores.
● Practice self-compassion. Treat mistakes as natural steps on the path to improvement—not personal failures.
● Develop psychological flexibility. Accept imperfections as part of growth and adapt your mindset when things don’t go perfectly.
● Foster a growth mindset. Value learning and resilience over flawless execution.
● Build a support system. Surround yourself with coaches, teammates, sports psychologists, and family who provide realistic feedback and emotional support.
Balancing Excellence and Wellbeing
Perfectionism isn’t about being perfect—it’s about striving for excellence while maintaining your mental and physical health. Awareness of adaptive and maladaptive perfectionism, combined with practical strategies and cultural understanding, helps athletes unlock their full potential safely. Striving for “good enough” sometimes leads to the most meaningful victories—on and off the field.
