How Perfectionism Affects Executive Function: Understanding the Connection
Imagine cooking your Thanksgiving turkey - you ordered the frozen turkey weeks in advance, picked it up from the store in the designated window, bought a new roasting pan just for the holiday meal, seasoned and stuffed the turkey perfectly, cooked the turkey all day basting every 45 minutes, and then… walked away from the turkey and refused to serve it. All that preparation, those timers, the confidence that your turkey will be done right on time for dinner, and you can’t bring yourself to put it on the table.
Feel frustrated with yourself?
The Relationship Between Perfectionism and Executive Function
Many of our clients experience the challenges of perfectionism and cognitive flexibility. Some avoid certain tasks altogether because they want to do them perfectly - others spend hours working on something and then can’t bring themselves to finish.
Cognitive Flexibility
Cognitive flexibility refers to the ability to easily adapt and adjust our thinking and behaviors in response to new, unexpected, or challenging situations. This is a core executive function skill because it keeps us from getting emotionally stuck, helps us to problem-solve, and builds resiliency.
Cognitive flexibility is a crucial skill that enables us to shift our focus, switch between tasks, consider multiple perspectives, and problem-solve effectively.
Cognitive flexibility is closely related to other cognitive processes such as attention, working memory, and inhibition. Individuals with high levels of cognitive flexibility tend to be more resilient and adaptable, better able to cope with stress, and have higher levels of creativity and innovation.
On the other hand, a lack of cognitive flexibility can lead to rigid thinking patterns, difficulty adapting to change, and increased vulnerability to anxiety and depression.
Cognitive Flexibility Difficulties
While cognitive flexibility is an important skill, some individuals may struggle with it. Difficulties with cognitive flexibility can manifest in a variety of ways, such as having difficulty shifting focus from one task to another, struggling to see things from different perspectives, or being resistant to change.
These difficulties can have significant impacts on an individual's daily life, including decreased problem-solving abilities, difficulty adapting to new situations or environments, and increased stress and anxiety.
Here’s how we see cognitive flexibility difficulties show up in clients:
At Home: Avoid cleaning out your closet because you want to have the PERFECT system to organize first.
In School: Spending hours on the introduction of a paper instead of writing a rough draft.
At Work: Running late on deadlines, ignoring emails out of fear of negative feedback.
The Relationship Between Growth Mindset and Cognitive Flexibility
A growth mindset and cognitive flexibility are closely related concepts. A growth mindset is a belief that one's abilities and intelligence can be developed over time through effort and dedication. This belief can facilitate cognitive flexibility, as individuals who view their abilities as malleable and constantly evolving are more likely to approach challenges with an open mind and a willingness to learn and adapt.
On the other hand, individuals with a fixed mindset, who believe that their abilities are predetermined and unchangeable, may struggle with cognitive flexibility and have a more difficult time adapting to new situations and challenges. By fostering a growth mindset, individuals can enhance their cognitive flexibility and develop the skills necessary to thrive in an ever-changing world.
5 ways we help clients move from a fixed mindset to a growth mindset
Focus on progress, not perfection. Pay attention to the little things and celebrate small victories along the way.
Lean into discomfort: Allow yourself to feel your negative feelings and show your brain that it can handle disappointment.
Practice self-advocacy: Learn to ask for and receive help and get feedback from trusted sources.
Practice reframing your self-talk: Notice the negative thoughts and intentionally choose new ones (over and over again).
Manage your expectations: Set SMART goals and scaffold skills instead of expecting overnight success.
The Benefits of Working with an Executive Function Coach to Overcome Perfectionism and Improve Cognitive Flexibility
Working with an executive function coach can be incredibly beneficial for individuals struggling with perfectionism and executive function difficulties.
A coach can help you identify and address the root causes of your perfectionism, develop strategies for managing perfectionistic tendencies, and enhance your cognitive flexibility and executive function skills.
Through personalized coaching and support, you can learn to strike a balance between striving for excellence and avoiding the negative impacts of perfectionism on your well-being and productivity.
Whether you are a student, professional, or simply seeking to improve your overall functioning, an executive function coach can help you reach your goals and achieve your full potential. By investing in yourself and your personal growth, you can break free from the constraints of perfectionism and develop the skills necessary to thrive in all areas of your life.
*Contact us to learn more and get started with a coach! Looking for support & accountability from others? CLICK HERE to receive 50% OFF our next Adult Group Program, starting April 11th!