Course content
Do you strive for perfection and demand a lot from yourself, but sometimes feel like nothing you do is good enough? Do you tend to procrastinate on big assignments because you fear not doing them well enough or perfectly? And do you keep revising your work because you feel it still isn't good enough to submit? Perfectionism can help you achieve your goals, but it can also negatively affect your studies and your well-being.
This training is aimed at learning how to better manage your perfectionism. You gain more insight into your own thoughts and behavior, and you receive practical tools. The focus is on practicing and sharing experiences.
It is therefore important that you personally experience perfectionism and are motivated to actively work on it.
This elective course is suitable for you if:
- you do far more or spend much more time on your studies than is necessary,
- you base your self-image on your performance,
- your perfectionism is hindering your ability to achieve your academic or personal goals,
- you are afraid of making mistakes,
- you rarely allow yourself time to relax because of your perfectionism,
- your perfectionism is negatively affecting your personal well-being.
- · You have a theoretical understanding of and knowledge about perfectionism, and you are aware of how perfectionism affects your life.
- · You are aware of your negative thoughts and know possible ways to cope with them.
- · You are able to carry out behavioural experiments to gradually change your behaviour in small steps.
- · You are more aware of how your self-worth contributes to maintaining perfectionism, as well as the importance of self-compassion.
- · You are more aware of your stress signals and learn ways to manage stress.
- · You are familiar with several relaxation exercises that you can use during moments of anxiety and/or rumination.
- · You are more aware of your own strengths and personal values.
- · You are more aware of the importance of relaxation and leisure time.
Note! This training does not completely remove the obstacles caused by perfectionism. It is a basic/foundational training, meant as a good starting point.
Explanation of the theory, assignments based on the reader, homework, videos, exercises (plenary, in small groups, pairs, or individually), and relaxation exercises.
The assessment consists of:
- Attendance requirement: the first lesson has mandatory attendance; if you miss the first lesson, you can no longer join. In one of the following lessons, you may miss a maximum of two lessons. Missing three or more lessons means not passing the training. There are 7 lessons in total and a coaching session.
- Completing the homework assignments.
- Participating in a coaching session halfway through the elective.
- Giving a pitch during the last lesson.
- Submitting the final assignment (reflection assignment and a personal plan).
Two weeks before the start of the elective course, you will be contacted by the instructor to submit a motivation letter. Based on your motivation letter, it will be determined whether this elective is suitable for you, whether you meet the participation requirements, and whether you may take part. Failure to submit a motivation letter and/or not meeting the participation requirements means you cannot participate. Read more about this under “Registration”.
Literature: You are expected to read the book “Fail Fast, Fail Often” by Ryan Babineaux & John Krumboltz (EAN: 9780399166259).
Furthermore: no starting level is required other than that you have the personal learning goal of better managing their perfectionism. It is a preventive training to better deal with your perfectionism; it is not a treatment.
This course is open for enrollment, but you must write a motivation letter. Please note: if you have registered, your place is not yet confirmed. This depends on your motivation letter.