13 Dangers of Perfectionism in Relationships & How to Overcome

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Ah, romance! Candlelit dinners, stolen kisses, long walks on the beach…  

But what happens when that nagging voice of perfectionism starts whispering doubts in your ear?

Suddenly, the perfectly planned date feels strained, the heartfelt compliment seems inadequate, and the slightest disagreement feels like a relationship earthquake.

“Is this the right person?” it asks, “Am I doing enough? Is this even love?”  

It can make you question everything, leaving you feeling anxious and disconnected, even when your partner is wonderful.

But what if you could let go of those unrealistic expectations?

What if you could embrace the messy, imperfect beauty of real love?

What if, just maybe, you could find freedom and joy in accepting things as they are… together?

What is a perfectionist in relationships?

A perfectionist in relationships is someone who sets high standards, not just for themselves but for their partner and the relationship as a whole.

This drive for flawlessness potentially stems from a deep-seated fear of failure or rejection, leading them to strive for an ideal that’s often unattainable.

While aiming for excellence can be admirable, perfectionism can strain a relationship, making partners feel under constant scrutiny or inadequacy. 

LMHC Grady Shumway says,

Perfectionism can really strain relationships by setting unrealistic expectations and fostering constant criticism. Holding yourself and your partner to such high standards often leads to resentment and can damage trust and closeness.

Plus, aiming for perfection all the time can block genuine communication and prevent real connection. It’s important to see the harm perfectionism can do and work toward accepting and understanding each other, flaws and all. Embracing imperfection is part of what makes us human.

5 common examples of perfectionism in a relationship

Perfectionism can be a sneaky little troublemaker, especially when it comes to love. While striving for the best is admirable, clinging to an impossible ideal can create cracks in even the strongest bonds.

If you’re wondering if perfectionism is playing a role in your relationship, here are 5 common ways it might be showing up:

1. The “never good enough” partner

Do you constantly criticize your partner, even for minor slip-ups? Maybe they loaded the dishwasher “wrong” or forgot to pick up your dry cleaning. Perfectionism can make you hyper-aware of flaws, leading to nitpicking and a constant stream of “helpful” suggestions.

This can leave your partner feeling inadequate and resentful, eroding their self-esteem and damaging the connection between you. Remember, no one is perfect, and accepting your partner’s imperfections is crucial for a healthy relationship.   

2. The “impossible standards” date

Planning a date shouldn’t feel like a military operation, but for a perfectionist, every detail must be flawless. The restaurant has to be just right, the conversation must be stimulating, and even the weather needs to cooperate!

This pressure to create the “perfect” experience can suck the joy out of spontaneous fun and make your partner feel like they can’t measure up. It’s important to remember that genuine connection trumps a flawless itinerary.   

3. The “relationship scorecard”

Perfectionists often have a mental checklist of what a “perfect” relationship should look like. This can lead to constant comparisons with other couples, idealized versions of love, or even past relationships. 

“Why aren’t we as adventurous as them?” or “My ex always used to…” are telltale signs of this scorecard mentality.

This not only sets unrealistic expectations but also prevents you from appreciating the unique beauty of your current relationship.

4. The “conflict catastrophe”

Disagreements are inevitable in any relationship, but perfectionism can turn minor conflicts into major catastrophes. A perfectionist might see any disagreement as a sign of incompatibility or failure, leading to avoidance, defensiveness, or an obsessive need to “win” every argument.

Learning to handle conflict constructively, with compromise and understanding, is essential for a healthy and lasting relationship.

5. The “self-sabotage spiral”

Perfectionism can also manifest as self-sabotage. Fear of failure or rejection can lead to withdrawing emotionally, avoiding vulnerability, or even pushing your partner away preemptively. 

“If I end it first, they can’t hurt me” is a common (but painful) tactic. This behavior creates distance and prevents genuine intimacy from flourishing.

13 ways perfectionism damages relationship

While perfectionism might seem like a harmless desire for the best, it can subtly weave its way into your relationship and create a web of damage that’s hard to untangle. It can manifest in many ways, from constant criticism to an inability to enjoy the present moment.

Let’s explore 13 ways that answer “How does perfectionism affect relationships?” so you can start recognizing and addressing these patterns before they take deeper root.

1. A change doesn’t bode well with you

Because you like to be in control, spontaneity is not your strong point. You want things carefully planned and to remain in order. Anything that strays from that is cause for panic.

This can stifle your partner, who might feel like they’re walking on eggshells, constantly afraid to disrupt your carefully orchestrated plans. It also prevents you both from embracing unexpected adventures and enjoying those unplanned moments that often become cherished memories.

2. Comparisons are sometimes essential 

Perfectionism and relationships mean that a partner is held to only the highest standards.

How do you know what these are?

You compare your partnership against what you believe everyone else’s to be and try to beat that. 

Again, that is unreasonable since no one can know what happens behind closed doors with another couple. Still, you presume and hold your mate accountable because your relationship doesn’t appear to be as strong.

3. Critical of your companion

With your perfectionist mindset, your mate needs to strive to be the best version of themselves, which means reaching for perfection. When your partner doesn’t do well or misses an opportunity, you are exceptionally critical of them as you would be of yourself. 

Your ideology is that there should be no mistakes; instead, work tirelessly to ensure that all efforts are always fruitful.

4. Mental scorecards are maintained

In that same vein, instead of merely criticizing for what you perceive as failures, you keep these mistakes a partner makes in a “mental notebook.” 

In this way, when you do something that’s not quite up to par, you can remind your mate of all the less-than-favorable episodes they’ve had throughout the partnership.

5. Conflict is a sign of failure

In most healthy relationships, conflict is natural when you recognize passion, opinions, and emotions. That doesn’t mean you’ll constantly be arguing or must take a trip to the therapist. 

When there is perfectionism and anxiety in relationships, the idea of conflict at all is viewed as a failure. This mindset means partnerships should be “sunshine and daisies” at all costs.

6. Lack of compromise or communication

With perfectionism and intimate relationships, there’s no sense of normalcy in a healthy partnership where issues are discussed and compromises are made. 

The perfectionist likes to keep everything in a neat little package with them in control, and compromising on their ideal is not part of that concept.

7. The focus tends to be on the negative instead of the good

With perfectionism in relationships, you tend only to see the negative, ignoring the good things a mate might do. You miss out on joy and happiness since most of that comes from the little things. 

Everyone will make a mistake here or there. When you focus on that and make it huge while neglecting what worked, you make a part of that person crumble, which doesn’t make you so perfect.

8. Your avoidance makes a mate suffer, too

You tend to avoid social circles, family, and friends because you’re uncertain you’ll say or do the perfect thing, or perhaps you might not look exactly as you should. This causes you to stay home and distresses your partner because you miss time with their close friends or family. 

Abandoning social activities can cause a mate to become resentful, or as time passes, they can become bored or even somewhat concerned over this fear of getting out and having fun.

9. The honeymoon phase is the “baseline” 

The honeymoon phase is what perfectionists consider the ideal version of love: addictive, intoxicating, exhilarating, and something they want to maintain regardless of whether that might require a different partner with whom perhaps the euphoria will withstand the test of time.

Unfortunately, the perfectionist’s imperfect mindset fails to see that being in love with your mate over time and with a commitment differs from the initial stages where you’re falling in love. You’ll never find the ideal attachment version until you can gain insight into those differences.

10. Procrastination is a perfectionist’s trademark

Perfectionism in relationships means a mate will need to wait on you much of the time because you tend to drag your feet in most situations. After all, there is always that fear of failing with whatever you try. 

Sometimes, there’s such great concern about making mistakes or not coming out on top that you choose not to attempt at all. That in and of itself is self-defeatist and sort of a failure by giving in to fear.

11. Emotional perfectionism creates a barrier

Emotional perfectionism means you have an idealized version of how emotions should be displayed and processed within your relationship.

This can create an emotional disconnect because you might expect yourself and your partner to always handle emotions perfectly—without anger, sadness, or anxiety showing. 

This unrealistic expectation stifles genuine emotional expression and intimacy, making it hard for partners to connect on a deeper level.

12. Perfectionist characteristics limit flexibility

Having a perfectionist personality in a relationship often means there’s little room for flexibility or adaptability. You might find adjusting to changes or unexpected events difficult because they disrupt your ideal plans.

Grady Shumway adds,

Being in a relationship with a perfectionist can make forgiveness seem impossible, as every mistake feels like a failure. This tough stance on errors can lead to a toxic cycle where small slip-ups are blown out of proportion and second chances are rare.

It’s vital to encourage compassion and understanding, remembering that everyone is imperfect and that forgiveness is key to healing and growing together.

This rigidity can cause tension, as life’s unpredictable nature requires a degree of flexibility and openness to adapt and grow together as a couple.

13. How to stop being a perfectionist at work that affects home life

Struggling with perfectionism at work can spill over into your home life and relationships. The stress and high standards you place on yourself professionally can lead to burnout and irritability, affecting your ability to be present and supportive at home.

Learning how to deal with perfectionism, especially in the workplace, is crucial for maintaining a healthy balance and ensuring that your relationship doesn’t suffer from the consequences of work-related perfectionism.

How to stop being a perfectionist in relationships: 7 ways

If you recognize you’re struggling with perfectionism in relationships, that’s a significant first step in overcoming the behavior.

Mostly, everyone has an emotional upset, a trauma, or perhaps a behavior they’re trying to come to terms with to progress healthfully in their partnerships and lives. 

But how do we figure it all out and make the advancements?

Some don’t figure out the cause for continued failures with mates. Still, when you have an idea, it’s wise to take measures, whether with a counselor or in therapy or even research the tools you’ll need to overcome the issue. 

If you want to stop being a perfectionist, we’ll look at a few tips on how to do that, and then perhaps you can also reach out to a professional who can guide you further.

1. Recognize perfectionism when it shows up

Perfectionism is sneaky; it can slip into your thoughts and actions without you even realizing it. Start by being mindful of when you’re feeling overly critical or expecting too much from your partner. 

Ask yourself: “Is this a realistic expectation?”

Once you begin to notice these patterns, you can work toward healthier thinking. Remember, it’s not about lowering standards but about embracing imperfections that make life rich.

Practice this way: Take a moment each day to reflect on when you were critical or had unrealistic expectations. Journal your thoughts or discuss them with a trusted friend. Over time, you’ll become more aware of these moments.

2. Focus on progress, not perfection

Perfection doesn’t exist, so why chase it?

Instead, celebrate the small wins in your relationship. Progress is key, whether it’s learning to communicate better or growing together through tough times.

When you shift your mindset from seeking flawlessness to appreciating growth, both you and your partner will feel more supported. It’s about the journey, not a perfect destination!

Practice this way: Celebrate small wins weekly! Pick one thing you and your partner have improved and acknowledge it together. Write down your progress and share your thoughts with each other—it can strengthen your bond over time.

3. Embrace your partner’s quirks

If you’re married to a perfectionist or struggling with one yourself, it’s important to remember that quirks are what make your partner unique. Instead of trying to change them or yourself, lean into these differences.

These quirks often become the very things that you love most. When you stop trying to “fix” what’s not broken, your relationship will feel lighter and more fun.

Practice this way: The next time your partner does something quirky or unexpected, pause before reacting. Smile or laugh about it. Think about how these small things add to their charm and make your connection special.

4. Set healthy boundaries for your expectations

How perfectionism ruins relationships often stems from expectations that are just too high. Learning to set realistic boundaries can help. 

If you’re expecting your partner to meet all your needs or be flawless in every situation, disappointment is inevitable. Be clear with yourself about what truly matters. After all, it’s okay if things don’t always go perfectly!

Practice this way: Sit down and list your top three relationship priorities. Compare them with the expectations you have of your partner. Adjust anything unrealistic and talk to your partner about healthy, shared boundaries.

5. Practice self-compassion

Being hard on yourself is one of the biggest pitfalls of perfectionism.

How can you be gentle with your partner if you’re not even gentle with yourself?

Self-compassion allows you to forgive yourself for mistakes, and this extends to forgiving your partner, too. Start with small acts of kindness toward yourself and watch how they soften your relationship dynamics.

Practice this way: Every time you catch yourself being overly critical, pause and reframe the thought with kindness. Say things like, “I’m doing my best,” or “It’s okay to make mistakes.” Practice these affirmations daily to build self-compassion.

6. Communicate openly and honestly

When perfectionism takes hold, it can cause you to hold back your true feelings for fear of conflict or criticism. But open, honest communication is the foundation of any strong relationship.

Let your partner know how you’re feeling, even when it’s uncomfortable. Honest conversations create trust, and over time, they help weaken the grip of perfectionism on your relationship.

Practice this way: Once a week, have a check-in with your partner. Discuss any unresolved feelings or things that may be bothering you. Make space for both of you to speak freely and listen without judgment.

Watch this video where therapist Steph Anya shares 10 tips of effective communication in relationships:

7. Accept that love is messy

How to live with a perfectionist or even be one yourself means embracing the messy parts of love. Relationships aren’t about checking boxes or having everything perfectly lined up; they’re about connection, vulnerability, and growth.

Let go of the fantasy that love should look a certain way and accept the beautiful chaos that comes with it. It’s okay to be imperfect together!

Practice this way: When things get messy, remind yourself that love isn’t about control. Laugh at the imperfections, and find joy in the unexpected. It’s okay to embrace the chaos and learn to enjoy the ride!

Embracing the imperfections

When you’re learning how to overcome perfectionism, it will not come overnight, nor will it be as simplistic as it sounds.

It will take time and significant effort, plus perhaps counseling sessions, to bring you the tools you’ll need to learn how to cope appropriately.

While you’ll want to do it alone as the perfectionist that you are, this is something you might need to accept some help with to undo that to break free of that staunchest mindset. 

You’ll see a bit of assistance relieves you of stress.