The Difference Between Excellence and Perfectionism
Have you ever worried that if you became less hard on yourself, you'd stop accomplishing things? Many of the people I work with have this fear.
They wonder:
If I'm not pushing myself, will I become lazy?
If I stop being self-critical, will I mess up?
Would I still be successful if I weren't constantly striving to do more, be more, and get it right?
These questions make sense. After all, many high-achieving people have spent years attributing their accomplishments to relentless standards and an unwillingness to settle. But what if there is another possibility? What if the qualities that help you thrive aren't the same qualities that keep you anxious, exhausted, and questioning whether you've done enough?
Recent research suggests exactly that.
We've Been Asking the Wrong Question
For years, psychologists debated whether perfectionism was "good" or "bad." Some studies found that perfectionistic people performed well academically and professionally. Others found links between perfectionism and anxiety, depression, burnout, eating disorders, and obsessive-compulsive symptoms. The results seemed contradictory.
Patrick Gaudreau, a psychologist at the University of Ottawa, proposed that perhaps the problem wasn't the research.
Perhaps we had been lumping together two very different ways of striving.
He called these two approaches:
Excellencism
Perfectionism
(Gaudreau, 2019).
What Is Excellencism?
Excellencism is just what it sounds like - the pursuit of excellence.
It involves:
Setting high but realistic standards
Taking pride in doing things well
Being conscientious and motivated
Learning from mistakes
Remaining flexible when circumstances change
Recognizing that "very good" can still be enough
People pursuing excellence care deeply about their work and relationships. They prepare, work hard, and show up consistently, but their worth is not dependent upon flawless performance.
What Is Perfectionism?
Perfectionism goes a step further. It involves pursuing standards that are not simply high—but often unattainable.
Perfectionism is characterized by:
Fear of mistakes
Harsh self-criticism
Doubting whether you've done enough
Difficulty feeling satisfied
Worry about disappointing others
Believing mistakes reflect personal inadequacy
Linking achievement with self-worth
The goal shifts.
Instead of:
"I want to do well."
It becomes:
"I can't afford to get this wrong."
The Research: Excellence and Perfection Are Not the Same
In one of the first empirical tests of the Model of Excellencism and Perfectionism, researchers found that excellence strivers and perfection strivers looked very different psychologically. Excellence strivers reported healthier patterns of functioning, whereas perfection strivers experienced greater costs associated with their pursuit of achievement (Gaudreau et al., 2022). Subsequent research has continued to support this distinction.
Compared with excellence strivers, perfection strivers were more likely to:
Experience burnout,
Have greater intentions to disengage when overwhelmed,
Use perfectionistic self-presentation strategies,
Feel that their well-being depended upon their accomplishments.
(Gaudreau & Benoît, 2025).
Interestingly, both groups cared about performance and wanted to succeed. The difference was not motivation, but the emotional cost associated with their pursuit of achievement.
The Hidden Cost of Perfectionism
Many perfectionistic people are incredibly capable, and from the outside, others often admire them. They may hear comments like:
"You always have it together."
"You're so organized."
"I don't know how you do it all."
What others don't see is the internal experience: replaying conversations long after they've ended, struggling to enjoy accomplishments before moving on to the next task, feeling guilty for resting, carrying the persistent sense that there is always more to do, and fearing that slowing down means falling behind. The problem isn't caring. The problem is carrying the belief that your worth depends on getting everything right.
Excellence Without Suffering
Perhaps one of the most hopeful findings from this research is that you don't have to lower your standards to improve your well-being. The alternative to perfectionism isn't mediocrity, carelessness, or "just doing enough." Instead, it is learning to pursue excellence with flexibility and self-respect.
It means:
Working hard without working endlessly,
Taking responsibility without attacking yourself,
Learning from mistakes without defining yourself by them,
Celebrating accomplishments before moving the goalposts,
Recognizing that being human means being imperfect.
As you read this, consider:
Which feels more familiar to you: excellence or perfectionism?
What happens internally when you make a mistake?
How long do you allow yourself to enjoy accomplishments before focusing on what's next?
What would change if your standards remained high, but your self-worth no longer depended upon meeting them flawlessly?
If you recognize yourself in these patterns, therapy can help you understand where these beliefs developed and begin building a different relationship with achievement—one grounded in self-respect rather than fear.
Research References
Gaudreau, P. (2019). On the distinction between personal standards perfectionism and excellencism: A theory elaboration and research agenda. Perspectives on Psychological Science, 14(2), 197–215. https://doi.org/10.1177/1745691618797940
Gaudreau, P., Schellenberg, B. J. I., Gareau, A., Kljajic, K., & Manoni-Millar, S. (2022). Because excellencism is more than good enough: On the need to distinguish the pursuit of excellence from the pursuit of perfection. Journal of Personality and Social Psychology, 122(6), 1117–1145. https://doi.org/10.1037/pspp0000411
Gaudreau, P., Schellenberg, B. J., & Quesnel, M. (2024). From theory to research: Interpretational guidelines, statistical guidance, and a shiny app for the model of excellencism and perfectionism. European Journal of Personality, 38(5), 839–860. https://doi.org/10.1177/08902070231221478
Gaudreau, P., & Benoît, A. (2025). Distinguishing perfectionism and excellencism in graduate students: Contrasting links with performance satisfaction, research self-efficacy, burnout, and dropout intentions. British Journal of Psychology, 116, 907–929. https://doi.org/10.1111/bjop.12798
