FREE Participant Workbook

Progress over Perfection

You already know how to work hard.

You already know how to be prepared, polished, and dependable.

That was never the problem.

The problem is what it's costing you — the sleep, the second-guessing, the mistakes you can't let go of, the credit you can't quite believe you earned.

Perfectionism looks like ambition from the outside.

From the inside, it feels like pressure that never lets up.

This workbook is where you start putting it down.

Who This Is For?

Corporate professionals — especially women in leadership — who've built real success on the back of high standards, and are ready to ask what those standards are costing them.

No clinical background needed. No jargon. Just practical tools you can use the same day.

Participant Workbook

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What's Inside?

This isn't a set of slides reformatted into a PDF. It's a working companion — built to be written in, not just read — with the exercises, tools, and language to take what you learn in the session and actually use it.

Three shifts, each with a hands-on exercise:

  • Self-Compassion — Learn to recognize your inner critic for what it actually is: a protector part that learned, a long time ago, that demanding perfection was the safest strategy. Then work through a guided worksheet to get curious about your protector, what it's guarding you from, and what it needs to hear from you now.

  • Values-Led Authenticity — Perfectionism runs on "what will people think?" This section replaces that question with a compass: "what matters to me?" You'll run the Choice Point exercise on a real situation you're facing, then go deeper with a Values Bullseye — a visual worksheet across four life domains (career, relationships, health, community) showing exactly where perfectionism has pulled you off target.

  • Psychological Safety — What it looks like to practice imperfection out loud, at work, on purpose — and why that's the difference between a private insight and a real shift.

  • Two official, research-backed self-assessments, linked directly in the workbook, with reflection prompts built around your results

  • A guided worksheet to map your own perfectionist cycle

  • A commitment page, not just a summary.

  • A curated resource list — books, quizzes, and the sources behind every exercise — for whenever you want to go further.

About Sheema Khan

She's a Marketing and Business Professor at Centennial College, Co-Lead of Growth & Development at NextUp Toronto.

She works at the intersection of clinical practice and the corporate world — helping high-achievers trade perfectionism for progress, without losing their edge.

P.S. If you've read this far and thought "that's me" — that's exactly who this workbook was written for.

LET'S CONNECT

Sheema Khan, RP, is a Registered Psychotherapist and the founder of Supporting Your Journey, with 20+ years of corporate leadership experience in sales, marketing, e-commerce, and strategy.