Perfectionist Quiz

This gentle perfectionism quiz isn’t a scorecard—it’s a mirror. There are no “right” answers, only patterns to notice. By the end, you’ll see whether your perfectionism leans toward healthy striving, self-critical control, or chronic burnout—and what soft step might help next.

Before you begin: Learn how perfectionism forms and why it often feels like survival. → Maladaptive Perfectionism (Hub)

How to take this quiz

Read each statement below and notice what feels true for you. Give yourself one point for every “often,” half a point for “sometimes.” No math needed—your body’s reaction will tell you more than the total.

Reflective questions

1. I postpone starting things because I’m afraid I won’t do them well enough.
2. I replay conversations in my head, searching for mistakes.
3. I feel responsible for others’ comfort or emotions.
4. I rarely feel finished, even when something is complete.
5. Criticism—no matter how kind—feels like danger.
6. When plans change, I tense or panic.
7. I avoid asking for help because I fear being seen as incapable.
8. I struggle to rest without guilt.
9. I secretly judge myself more harshly than anyone else could.
10. Compliments are hard to take in—they slide off quickly.
11. I over-research, over-prepare, or triple-check to feel safe.
12. My body feels tight or buzzy when things are “undone.”

Result bands (reflective, not diagnostic)

0–3 points → Healthy striving

You care deeply about doing things well, but can usually adapt. Keep protecting rest and flexibility—they’re what keep excellence alive. You might enjoy exploring Types of Perfectionism to understand different styles of drive.

4–7 points → Self-critical perfectionism

You probably oscillate between pushing and collapsing. Perfectionism shows up as harsh self-talk, difficulty finishing, or anxiety about feedback. Gentle next step: Overcoming Perfectionism for body-based resets and scripts to reduce pressure.

8–12 points → Maladaptive perfectionism

Perfectionism may have become your nervous system’s main safety strategy—constant control, people-pleasing, or burnout. This isn’t a flaw; it’s protection that’s outlived its use. Begin by reconnecting with your body’s cues in Grounding the Nervous System and rebuilding Self-Worth slowly.

Explore next

• Signs of Perfectionism — spot patterns early
• Types of Perfectionism — see which style fits your system
• Overcoming Perfectionism — practical ways to soften control

---

Gently related: People-Pleasing · The Body Compass · Compassion as a Healing Tool