Perfectionism feels productive—but underneath it drives anxiety, burnout, and all-or-nothing thinking. In this episode, Jonathan and Dr. Mark Mayfield unpack their own stories, share practical therapy tools, and show you how to trade perfection for consistency.
You’ll learn:
Why perfectionism often masks control and fear
The hidden cost: anxiety spikes, depressive spirals, and burnout
How CBT tools like thought records and cognitive restructuring work
The “90% Rule” and other simple shifts that create freedom
Chapters
00:00 – Why perfectionism feels safe but keeps us stuck04:00 – Control, anxiety, and when perfection backfires10:00 – Perfection, depression, and the all-or-nothing trap15:00 – CBT in plain English: thoughts, feelings, behaviors22:00 – Tools: thought records, restructuring, behavioral activation30:00 – Healthy feedback: “When I do __, how do you experience me?”38:00 – Consistency vs. perfection: what really sustains growth44:00 – Final reflections + one next step you can take today
“You don’t have to be perfect. Be what most aren’t—consistent, determined, and willing to do the work.” - Tom Brady
Resources
Related episode: Burnout
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