In the pursuit of excellence, elite athletes often walk a tightrope between healthy striving and debilitating perfectionism.

Perfectionism is a double-edged sword. While it can push us to perform at our best, it can also lead to self-doubt, burnout and anxiety when we inevitably fall short of unrealistic expectations.

Understanding how top athletes navigate these challenges can help us reframe our own approach to success, focusing not just on the outcome but on the process of growth and resilience.

Double-edged sword of perfectionism

Abhinav Bindra, the first ever Indian individual gold medalist at the Olympic Games, once said that “Chasing perfection is like chasing an untameable beast. What all leading athletes do is learn to be perfect on the imperfect day.” It’s a perspective that hits home for anyone who’s ever pushed themselves to the brink in the name of doing things flawlessly.

Psychologists studying performance often describe perfectionism in two parts: perfectionistic strivings – setting high personal standards and pushing yourself to achieve – and perfectionistic concerns – the tendency to be overly self-critical and fear failure. While strivings can fuel motivation and success, concerns are more often linked to burnout, anxiety, and reduced performance.

“Chasing perfection is like chasing an untameable beast. What all leading athletes do is learn to be perfect on the imperfect day.”

— Abhinav Bindra

When the pressure boils over

Even the most celebrated athletes aren’t immune. Simone Biles, widely regarded as the greatest gymnast of all time, made headlines during the Tokyo 2020 Olympics when she pulled out of several events to prioritise her mental health.

Speaking out later, she said, “We’re not just athletes or entertainment, we’re human, too, and we have emotions and feelings and things that we’re working through behind the scenes that we don’t tell you guys about.”

It’s easy to forget that athletes aren’t machines. When greatness becomes the norm, people start to expect perfection every time. And when that doesn’t happen, criticism can come hard and fast. That pressure can make it nearly impossible to enjoy the sport – or even function.

Naomi Osaka echoed this after stepping away from the 2021 French Open, with the added stress of media appearances becoming too much to handle. “I’ve often felt that people have no regard for athletes’ mental health and this rings true whenever I see a press conference or partake in one.”

“I’ve often felt that people have no regard for athletes’ mental health.”

— Naomi Osaka

Reframing perfectionism

How do top athletes turn perfectionism from a roadblock into a tool for growth? Many of them shift their mindset: from chasing flawless results to focusing on getting better. It’s a perspective Stanford psychologist Carol Dweck calls a growth mindset: the idea that success comes from learning, not proving your worth.

Here are a few practical strategies from elite sport:

Aim for perfect enough. Kobe Bryant’s famous “Mamba Mentality” was all about relentless improvement. But even Kobe knew that chasing perfection could hold you back. As he put it: “You can’t achieve greatness by walking a straight line.” It’s not about flawless execution – it’s about showing up, pushing through, and giving it your all.
Practice self-compassion. Buddhist teacher Pema Chödrön wisely says, “Compassion for others begins with kindness to ourselves.” This is a simple reminder that striving for excellence doesn’t have to mean being hard on yourself. You can hold high standards and still speak to yourself with the same patience and support you’d offer a friend.
Don’t tie your identity to your performance. Tennis great Roger Federer reminds us that setbacks are part of the journey. As he said: “When you lose every second point on average, you learn not to dwell on every shot. You teach yourself to think: ‘Okay, I double faulted. It’s only a point.’” Success isn’t about avoiding failure. It’s about embracing it, staying curious, and being committed to constant improvement – no matter the result.

“You can’t achieve greatness by walking a straight line.”

— Kobe Bryant

Lessons for everyone

Whether you’re an athlete or not, these insights apply to everyone. A 2016 meta-analysis found that perfectionistic concerns – such as fear of making mistakes, socially prescribed perfectionism, and doubt about one’s actions – are strongly linked to depression, anxiety, and reduced wellbeing across a wide range of populations.

Psychologist Dr. Brené Brown has extensively researched the concept of perfectionism. She explains: “Perfectionism is not the same thing as striving for excellence and it’s not about healthy achievement and growth. Perfectionism is a defensive move. It’s the belief that if we do things perfectly and look perfect, we can minimise or avoid the pain of blame, judgment, and shame.” This speaks to how perfectionism often protects us from vulnerability but ultimately prevents true growth.

Elite athletes provide a powerful reminder that success comes from responding to mistakes with resilience. By shifting from perfectionism to a growth-oriented pursuit of excellence, you can achieve more while suffering less.

“Perfectionism is not the same thing as striving for excellence and it’s not about healthy achievement and growth. Perfectionism is a defensive move.”

— Brené Brown

Adopting the athlete’s mindset

Start small: After a mistake, ask yourself, “What can I learn from this?” instead of “Why did I fail?” This simple shift can transform your emotional response and fuel your motivation. Just like elite athletes, make a habit of practising mental skills – like self-compassion, perspective-taking, and focusing on the process, not just the outcome – every day.

In Tokyo, Olympic champion Simone Biles understood that true greatness isn’t only about pushing through. You need to know when to push and when to step back. As she wisely said after her return to competition, “Put mental health first, because if you don’t… you’re not going to succeed as much as you want to.”

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