Women's Football Hub

Editor Dr Ian Cookson – Women’s Football Hub

Introduction 

Perfectionism and overthinking are common struggles in football, particularly in high-performance environments. Players at all levels, from grassroots to the elite game, face internal battles with self-criticism, fear of mistakes, and the pressure to meet high expectations. In the most recent episode of the Women’s Football Hub podcast, Dr Ian Cookson spoke with Dr Tracy Donachie from Newcastle University to explore the impact of perfectionism in football and ways to manage it. 

Dr Donachie, a former player with an extensive career in the US, Iceland, and Australia, is now a researcher specialising in perfectionism and its effects on athletes. She also works as a sport and exercise psychologist, helping players manage anxiety and performance pressure. 

This blog highlights key takeaways from their discussion, including the types of perfectionism, its consequences, and practical strategies to help athletes manage these challenges. 

What Is Perfectionism in Football? 

Perfectionism is often misunderstood. While high standards can be beneficial, excessive self-criticism and unrealistic expectations can negatively impact performance and mental well-being. 

Dr Donachie explained three main types of perfectionism: 

1. Self-Oriented Perfectionism – Players set extremely high personal standards and are highly self-critical when they fail to meet them. 

2. Socially Prescribed Perfectionism – Athletes believe that others, such as coaches or teammates, expect perfection from them, leading to a fear of failure. 

3. Other-Oriented Perfectionism – Individuals impose high standards on others, leading to frustration when teammates don’t meet expectations. 

While striving for excellence can be positive, the issue arises when perfectionism leads to rumination, overthinking, and anxiety, which can affect both performance and well-being. 

How Perfectionism Impacts Performance and Well-being 

Perfectionism isn’t just about wanting to improve. It often leads to: 

• Excessive overthinking – Players analyse mistakes too much, replaying errors in their minds. 

• Increased anxiety before matches – Worrying about performing perfectly can create stress before a game. 

• Fear of mistakes – Some players hesitate to try new skills in matches until they perfect them in training. 

• Avoidance behaviours – Players may withdraw from training or matches after poor performances. 

• Burnout and emotional exhaustion – If everything hinges on being perfect, setbacks feel overwhelming. 

• Struggles with self-worth – Perfectionistic athletes often base their entire identity on football success. 

Dr Donachie’s research found that perfectionistic players experience higher levels of anxiety, frustration, and self-doubt before matches. This excessive self-criticism can take a toll on mental health and enjoyment of the sport. 

How Can Players Manage Perfectionism and Overthinking? 

Dr Donachie shared several strategies that players can use to reduce perfectionism’s negative impact: 

1. Focus on Progress, Not Perfection 

Football is a game of constant learning. Instead of striving for perfection, players should focus on gradual improvement. Accepting that mistakes are part of growth is key. 

2. Challenge Negative Thoughts 

Many perfectionists engage in irrational thinking. Statements like “I must be perfect” or “I can’t make the same mistake twice” create unnecessary pressure. Players should reframe these thoughts with self-compassion, replacing them with “Mistakes help me improve” or “I am more than just my football performance.” 

3. Train the Mind Like the Body 

Just like technical and physical skills, mental skills need regular practice. Techniques such as mindfulness, breathing exercises, and visualisation can help players stay in the present moment and reduce overthinking. 

4. Shift the Focus to Values Beyond Football 

Many perfectionistic players tie their entire identity to football. Exploring other aspects of themselves—such as friendships, hobbies, or personal values—can help create a healthier perspective. 

5. Use Acceptance Commitment Therapy (ACT) Strategies 

Dr Donachie often uses ACT with players, which encourages them to accept their thoughts without letting them control their actions. Instead of fighting perfectionistic thoughts, players can acknowledge them but choose not to engage with them. A useful analogy she shared is treating thoughts like shopping—you don’t have to pick up everything on the shelf; you can choose what serves you best. 

6. Set Realistic Performance Expectations 

Many perfectionists operate on an “all-or-nothing” scale—either they play perfectly or they have failed. Instead, players should redefine success with realistic benchmarks, such as “giving my best effort” or “focusing on one skill to improve.” 

7. Recognise the Role of Coaches and Parents 

The football environment can fuel perfectionism. Coaches and parents who focus too much on winning or are overly critical can create additional pressure. Encouraging a growth mindset rather than a perfectionist culture can support young players’ development. 

How Can Coaches and Parents Support Athletes? 

Many young footballers develop perfectionistic tendencies due to external pressures. Dr Donachie highlighted that coaches and parents should: 

• Encourage resilience over perfection – Teach players that making mistakes is essential to learning. 

• Avoid overemphasising results – Instead of focusing solely on winning, praise effort, teamwork, and improvement. 

• Be mindful of language and feedback – Constructive feedback should focus on what a player can control rather than absolute standards. 

• Create a supportive, mistake-friendly environment – Players should feel safe to experiment and learn without fear of harsh criticism. 

Is Perfectionism More Common in Women’s Football? 

Research on perfectionism in men’s vs. women’s football is still developing. However, Dr Donachie noted that socially prescribed perfectionism—believing that others expect perfection from you—has increased in young athletes over the past few decades. While perfectionism affects players of all genders, women’s football may have unique pressures, especially as the sport grows and visibility increases. 

Final Thoughts: Striking a Balance Between Excellence and Well-being 

High standards in football aren’t a bad thing—but when perfectionism leads to self-doubt, anxiety, and burnout, it becomes harmful. Players, coaches, and parents all play a role in creating a culture where mistakes are seen as opportunities for growth rather than failures. 

Dr Donachie’s final takeaway? “It’s okay to have high standards, but when they are coupled with self-criticism and self-worth based on performance, it’s important to take a step back.” 

Athletes should aim for excellence, not perfection. With the right mindset, support, and psychological tools, footballers can push themselves while still enjoying the game they love. 

Want to Learn More? 

Dr Tracy Donachie is always keen to discuss perfectionism in football and welcomes those interested in her research. If you’d like to learn more or get involved in her studies, you can find her at TracyDonachie.co.uk or on social media.