How to combat limited beliefs that may be holding you back
Have you ever felt like nothing you do is ever good enough? You’re not alone. Many of us can find ourselves occasionally trapped by the limiting beliefs of perfectionism and absolutism, often ingrained since childhood. This article explores personal stories and practical strategies to identify and break free from these “isms.” From reframing your internal narrative to adopting mindfulness practices, learn how to embrace imperfection and foster a more compassionate relationship with yourself. Read on to discover how small shifts in perspective can lead to significant personal growth and freedom.
The vivid colors of fall and the changing temperature carry great memories with them, hiking and playing amongst the vibrant background in favored boots and sweaters. Among them, the season evokes a different memory, one that contributed to faulty thinking I have struggled with all my life. In this memory, I am a small child raking fall leaves with an older brother. It was a beautifully still, crisp day with the smell of wood smoke in the air. The last remaining, yellowing, tiny willow leaves fall gently onto the still-green grass of our vast lawn. But instead of a warm memory of a family working together on a beautiful fall day, I’m left with the chill of my brother chastising me to ‘get it right.’ He was caught in the trap of trying to get every leaf off the grass, and my small body and ability to handle the adult-sized rake were not meeting his expectations of a perfect clean-up, most likely in turn influenced by our mother’s desire for that leafless lawn.
We’ve likely all been guilty of the desire to ‘get it right.’ It’s deep in our DNA, especially if you grew up with sayings like, “If it’s worth doing, it’s worth doing right.” This drive can lead to a constant feeling of anxiety and inadequacy, a sense that nothing is ever quite good enough.
When I think of that day, I still feel anxious and ‘less than.’ It didn’t matter if I was raking leaves or washing cars; I left my childhood feeling that nothing I did was ever good enough.
Understanding and Identifying Limiting Beliefs
These feelings are examples of limiting beliefs — unconscious thoughts that shape our behaviors and self-perceptions. My story is just one illustration. Here is what an associate, we’ll call him Paul, related about a similar experience: “I grew up hearing, ‘Always do your best!’ ‘Do your best’ isn’t great advice. It means you will overinvest your energy in things that don’t matter — like taking 20 minutes to send the “best” email. I found that it led to never being satisfied and rarely celebrating successes. I viewed everything through the lens of “How can this be better?” Granted, this has genuinely been key in my career so far. I’ve managed to temper this tendency, so it’s helpful instead of immensely stressful.
Paul’s story highlights how persistent our limiting beliefs can be, sometimes bringing both benefits and burdens.
But how can people identify and recognize their own “isms” in their thought patterns and behaviors? And where do they come from?
“Learned helplessness” refers to a psychological state where someone feels powerless to change a negative situation, often stemming from repeated exposure to uncontrollable events. In the book Learned Helplessness, the authors discuss the three Ps of limiting beliefs: personal, pervasive, and permanent.
Personal: “I failed this test because I’m just not smart enough” (attributing the failure directly to their own inherent ability).
Pervasive: “I’ll never be successful in any career because I’m always going to mess up” (believing the negative outcome will impact all areas of their life).
Permanent: “I’m always going to be anxious in social situations; there’s nothing I can do about it” (seeing the negative trait as unchangeable).
These short recollections from others demonstrate how the three Ps manifest in daily lives, often stemming from experiences we can trace back to our formative years.
Do they resonate with you?
- I was doing homework at the dining table as a small child, and my dad would get angry if I got the wrong answer. I never wanted to be wrong. I needed all the accolades and to be perfect in everything I did from there on.
- I love my mom, but she instilled her perfectionism into me. I remember sitting at the computer on my umpteenth edit of a two-page project and her continuing to come back with more edits. I was up until midnight. It’s wild how parenting with the absolute best intentions can still create “isms” in us as adults.
- Perfectionism is in my DNA. My parents learned a survival/stress response from their parents, and I learned it from my parents. And here’s the plot twist: I couldn’t be perfect enough, no matter what I did. However, my sibling walks on water. I’ve spent 30+ years unpacking, healing, shifting & forgiving. I’m still working on the script that’s left.
Practical Tools to Break the ‘isms’
The problem with this faulty thinking is that it happens unconsciously. Fortunately, there are specific practices anyone can adopt to combat the addiction to perfectionism and absolutism. Changing the narrative is one of the most powerful tools we have as humans. It takes time, intention, and effort, but when we learn to change how we talk about and see ourselves, we can achieve a new degree of freedom.
Paul shared his strategy: “Some of my perfectionistic tendencies faded when I figured out that my best on any given day is not the same as the best I can do in ideal circumstances. A lot can be gained by becoming comfortable with things being ‘good enough.’ I’m always doing my best with my resources at any given moment: time, energy, awareness, love, money, etc. If I had more, my best would be different. Now, I replace ‘Do your best’ with ‘Do better today than yesterday.’ This shift leaves room — sometimes for failing, but always for growing. It allows me to be human and give myself grace.”
Here are more strategies others have shared as a toolkit for reprogramming their thought patterns:
- I’ve learned to refocus on how to serve others versus focusing on how I am not perfect. It takes away from the focus on myself and more on how I am supporting and adding value to others.
- I realized that others’ idea of perfection is far below what I thought I needed to deliver. I learned the hard way that putting undue stress on myself for arbitrary reasons is dangerous to my mental health. Giving up what seems like a small piece of perfection, aiming for 90% instead of 100%, made a big difference.
- I’ve recently learned the power of asking for help: my service-oriented mentality was robbing others of the joy they might receive from helping me.
Mindfulness and Personal Growth
I would be remiss without mentioning how critical a mindfulness practice can be for positive mental health and shaping our internal narratives. Mindfulness is not a passive practice; it’s more of a disciplined art, in my opinion. Leveraging the benefits of mindfulness can have long-term effects on mental health and personal growth.
Consider the three “A’s” of mindfulness: becoming aware, accepting the situation (acceptance doesn’t mean you have to like it), and then choosing an alternative action or behavior.
- Awareness: Paying attention to your thoughts, feelings, body sensations, and the world around you in the present moment
- Acceptance: Acknowledging your experience without trying to change or judge it
- Action: Taking action to create specific changes
Putting it into Practice
I recently worked with a coaching client, Sumi, who was seeking a career change. Sumi struggled with limiting beliefs about her career and felt she didn’t have what it took to succeed in her current work environment. She was considering leaving her chosen field despite what others would consider great accomplishments.
She often used language like “I’m always overlooked because I am quieter than others.” “I’m never going to get ahead here because I’m not part of the in crowd.” “They would never consider someone like me for promotion.”
In addition to our coaching on changing her narrative, she was willing to introduce a mindfulness practice centered on helping her change how she thought about her work—was it a job or a calling?
- Awareness Sumi sought to build awareness between her strengths and motivations and explore if they were still in harmony with her career choice
- Acceptance She clarified the facts about her career progression and how she felt about them without judgment
- Action Sumi closed her mindfulness sessions by considering what would make it worth it to change and what that change would be
In the end, Sumi discovered that her motivations still aligned with her career. Identifying how her internal narrative impeded her helped her adopt new dialogues and practices that positioned her differently for advancement. Specifically, she intentionally sought opportunities that aligned with her potential, not waiting for acknowledgment or advancement based on past performances. She had to work hard on elements like her personal elevator pitch and ability to network because they were not natural strengths. As Sumi transitioned to the close of our coaching, she shared that her practices had led to authentic feelings of personal fulfillment and impact. Once she was able to temper her ‘isms, she found the clarity she gained from her investment in coaching and mindfulness re-ignited her passion for her career and opened doors that were previously hidden by her limiting beliefs.
Closing Thoughts
These strategies are not instant fixes; they are opportunities to cultivate a deeper, more compassionate connection with ourselves. Ultimately, as Paul’s story reminds us, the power to keep grace for ourselves resides within us. If you find yourself caught in the trap, pause to ask, “How would the people who love us speak to us in this moment?”
If this resonates, I’d love to read about your experiences and strategies for breaking the chains of perfectionism in the comments.
~Julee Everett
Hone your craft, speak your truth, and show your thanks.