The 21-Day Perfectionist Journey - Companion Workbook
A gentle 21-day companion for anyone whose perfectionism shows up as pressure, overthinking, or procrastination. Each day offers a simple prompt, reflection, or small experiment to help you rewrite old rules, build baseline-friendly tools across Heart/Mind/Body/Soul, and understand what the Perfectionist is protecting. Make an ally of your Perfectionist in small steps without pushing harder.
The 21-Day Perfectionist Journey Companion Workbook
Perfectionism isn’t just “high standards.” For many caregivers, helpers, and high-responsibility humans, it’s a protective part that learned: If I get it right, I’ll be safe.
This 21-day companion workbook helps you build a kinder relationship with your inner Perfectionist—so you can reduce pressure, interrupt spirals, and create a steadier baseline for real life.
You’ll move through a simple progression:
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Week 1: Awareness — notice how perfectionism shows up (without judgment)
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Week 2: Healing — soften the push and rewrite the “old contract”
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Week 3: Integration — interrupt spirals and build repeatable baseline tools
What you’ll get inside
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21 days of guided prompts (short, doable, not overwhelming)
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A structured path from noticing → healing → integrating
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Reflection questions that help you name what perfectionism is protecting
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Gentle “try this” experiments to practice good enough safely
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Support across Heart / Mind / Body / Soul so change is whole-person, not willpower-based
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A clear way to build your baseline kit for hard days
Pair it with the podcast + free micro-journeys (optional)
This workbook pairs beautifully with the Parts Project / It Doesn’t Have to Be This Way Perfectionist series, and with the free 1-page micro-journeys (Awareness, Healing, Integration) if you want a lighter starting point.
Format
Digital workbook (PDF). Print it, write in it, or use it as a repeatable self-coaching guide.
Educational and supportive, not therapy. If you’re in crisis, please reach out to local support or a licensed provider.
Related Products
Perfectionist Micro-Journey #3 - Integration
A 10-minute guided practice to help you interrupt the perfectionist spiral and return to what’s true—so you can take one kind, realistic next step (without getting trapped in “all or nothing”).
Perfectionist Micro-Journey #1 - Awareness
A 1-page, 10-minute guided practice to help you notice perfectionism with compassion—so you can catch the signs early (without trying harder).
Perfectionist Micro-Journey #2 - Healing
A 10-minute guided practice to help you soften the perfectionist push and rewrite the “old rules”—so you can choose new terms that protect your baseline (without losing your drive).