Perfectionism, Overthinking & Criticism Quiz

Check all statements that feel true for you:

☐ I withdraw from others when stressed or overwhelmed

☐ I need significant time alone to feel balanced

☐ I enjoy my own company

☐ Small sounds (ticking, buzzing, background noise) distract or irritate me

☐ Crowds or busy environments overwhelm me

☐ I need quiet and controlled environments to function well

☐ I dwell persistently on problems until they are resolved

☐ My thoughts circle repeatedly around upsetting events

☐ I can sit for long periods absorbed in troubling thoughts

☐ I feel compelled to mentally solve problems completely

☐ I plan extensively and feel uneasy when plans change

☐ I prefer predictable environments, consistent habits, and specific routines

☐ I would typically walk the same routes, and visit the same restaurants

☐ I like to make sure things are “just right”

☐ I prefer structured schedules and predictable timing

☐ I feel uncomfortable when things are not arranged correctly

☐ I notice if picture frames on the wall are crooked, or if clothing hangers are going the wrong way. 

☐ I tend to be detail-focused and meticulous

☐ I prefer tasks to be done immediately and correctly

☐ I prefer my environment to be highly organized or structured

☐ I hold very high standards for myself

☐ I expect high standards from others

☐ I become critical when things are not done properly

☐ I argue to correct what I believe is wrong using logic or evidence

☐ I feel driven to fix errors or inconsistencies

☐ My arguments are aimed at setting things right, using logic and facts

☐ I become distressed when outcomes feel uncertain

☐ I develop highly focused interests or areas of study

☐ I can work intensely for long periods on one task

☐ Solitary focus on my interests is essential to my well-being

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Scoring & What It Means

0–5 (Mild)

You notice some of these tendencies, and they are mostly manageable. Even if they don’t cause major stress now, small patterns like this can quietly create tension over time. Awareness alone can help you feel lighter and more at ease.

6–14 (Moderate)

These patterns are likely creating noticeable stress, frustration, or tension in your daily life. You might feel mentally “on edge,” constantly correcting things, or overthinking details that others barely notice. Your perfectionism, high standards, or criticism may be affecting your relationships, your parenting, or even your own well-being. This is a perfect range to explore support or guidance to reduce overwhelm and regain calm.

15–30 (High)

These tendencies are strongly affecting your life, your relationships, and your sense of peace. You may find yourself being overly critical of your children, partner, coworkers, or yourself, obsessing over details or conflicts; or constantly trying to fix everything in your personal life or the causes you care about. If this resonates with you, it’s time to take these results seriously. A personalized plan can help you break free from these patterns before they overwhelm you further.

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If you scored in the moderate or high range, you’re not broken—but these patterns can create real stress and tension in your life. Message me to discuss how you can start feeling more balanced, calm, and at ease every day.