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Perfectionism Resources

Resource: Discovering Your Values

Your values are the principles that guide your life choices and determine how you interact with others. They can help you live authentically by doing what feels important. This handout provides a simple guide to understanding your values, including a comprehensive list of possible values to explore.
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Worksheet: The Five Processes of Perfectionism

The classic ACT metaphor 'The Passengers on the Bus' is often used to demonstrate ACT processes. In this version, the 'passenger' is your perfectionistic self-critic and the metaphor is used to demonstrate how you can respond to this kind of self-criticism in more helpful and values-guided ways.
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Worksheet: The Passengers on the Bus

The classic ACT metaphor 'The Passengers on the Bus' is often used to demonstrate ACT processes. In this version, the 'passenger' is your perfectionistic self-critic and the metaphor is used to demonstrate how you can respond to this kind of self-criticism in more helpful and values-guided ways.
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Resource: Checklist of Common Perfectionistic Behaviours

Perfectionism doesn't always look like what you expect. This printable checklist will help you identify some of the unhelpful habits that can occur in perfectionism.
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Podcast: Welcome to Self: Perfectionism and self-care in therapists

In this podcast 'Welcome to Self', Dr. Hayley Quinn and Jennifer Kemp explore what it means to be a human caring for others, how perfectionism can get in the way of our work, and how we can care for ourselves while caring for others.
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Podcast: Sleep Talk Episode 62 – Perfectionism

People who have perfectionistic behaviours are at higher risk of developing sleep problems. This podcast 'Sleep Talk' with Dr. David Cunningham, Dr. Moira Junge, and Jennifer Kemp explore how wanting perfect sleep is the enemy of getting sleep and the links between insomnia and sleep.
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Podcast: Navigating Perfectionism with Self-Compassion and Mindful Acceptance

In this podcast, Jennifer and Kaitlin Harkness PhD explore how perfectionism can undermine your wellbeing and some ways you can address this through self-compassion and mindful acceptance. 
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Webinar: The Perfectionistic Therapist with Rikke Kjelgaard

In this episode of Rikke's series "Cocktails & Courageous Conversations", Rikke and Jennifer have a brave conversation about what it's like to be perfectionistic as a therapist.
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Podcast # 226: Psychologists Off the Clock - ACT for Perfectionism

Perfectionism can support achievement and success or prevent you from taking risks for fear of failure. In this podcast Jennifer & Debby explore how perfectionism can leave you feeling like no matter what you do, you’ll never be good enough, and what to do if this applies to you.
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Mindfulness Script: Holding a Baby Chick

This visualisation activity harnesses your ability to be kind, caring, and understanding to others, in order to gently turn this ability towards yourself.
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Podcast: ACT Root to Fruit #23 Jennifer Kemp & Marcel Tassara

In this podcast, Jennifer Kemp and Marcel Tassara explore the science of perfectionism using a contextual behavioural science lens.
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Worksheet: Two Teachers Metaphor

The 'Two Teachers Metaphor' was developed by Professor Paul Gilbert (2009) to illustrate how to talk to yourself with greater kindness. This printable worksheet will help you apply this to your self-criticism.
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Mindfulness Script: Mindful Compassion for your Self-Critic

The following mindfulness script has been developed as a way to develop mindful awareness and compassion for the inner critic.
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Article: Effective Goal-Setting for Perfectionists

Despite often having a reputation as driven go-getters, perfectionists can often struggle to set goals in ways that give them the best chance of success. Instead, they set goals in ways that are almost impossible to achieve, setting themselves up for failure and disappointment.
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Adelaide Behaviour Therapy is Jennifer’s private practice, based in Adelaide, Australia.

Successful therapy is built upon a strong therapeutic alliance. Jennifer helps clients build the willingness and confidence to tackle life’s challenges, treat themselves with compassion, and take meaningful steps towards what’s important. Jennifer has a special interest in helping people over 16 years old who are struggling with perfectionism, anxiety, depression, Obsessive-Compulsive Disorder, chronic illness, eating, weight and body image problems. She also sees clients experiencing Post-Traumatic Stress Disorder (PTSD), addiction, and grief.

Using a completely tailored approach that doesn’t rely on worksheets or standard templates, Jennifer integrates Acceptance and Commitment Therapy (ACT) with Compassion-Focused Therapy, Exposure and Response Prevention (ERP), Behaviour Analysis, Motivational Interviewing and mindfulness to achieve lasting, positive change.

To enquire about making an appointment, contact info@adelaidebehaviourtherapy.com.au.

To find other therapists close to your location click here