Shine Bright School

Unlearning Perfectionism: Returning to Wholeness

Interactive workbook for reflection, practice, and liberated living.

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Workbook Sections

Prework Session 1 Session 2 Session 3 Session 4 Session 5 Session 6 Session 7 Session 8 Notes
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Prework

Before Session One, you are invited to move through this prework at a pace that honors your capacity.

  • Complete Unity Over Comfort course.
  • Complete the Perfectionism Mini Course.
Journal: What does perfectionism cost me and what do I believe it protects me from?
Session 1

The Roots of Perfectionism

Theme: Naming the pattern
Focus: Early messages and protection

Practices and Activities

  • Grounding breathwork at the start of class.
  • Guided reflection and journaling on early messages about perfection.
  • Group sharing circle.

Homework Practice: Journal: When did I first learn I needed to be perfect to feel safe or loved?

Session 1 Reflection
Capture any memories, messages, or patterns that surfaced for you.
Session 2

Perfectionism and Power

Theme: Systems, shame, safety
Focus: Cultural expectations

Practices and Activities

  • Systems mapping exercise that names cultural expectations around worth and achievement.
  • Small group dialogue on shame and safety.

Homework Practice: Write one small act of refusal to productivity culture you will try this week.

Session 2 Reflection
Name the act of refusal you chose and what it brought up in your body and daily life.
Session 3

The Inner Critic and the Inner Child

Theme: The voice within
Focus: Compassion and reparenting

Practices and Activities

  • Visualization to meet your inner child.
  • Compassionate reparenting dialogue.
  • Gentle movement or self soothing ritual.

Homework Practice: Five minute mirror ritual. Speak one sentence of affirmation to your inner child.

Session 3 Reflection
What did you say to your inner child and how did your body respond?
Session 4

The Body and Perfectionism

Theme: Tension, rest, release
Focus: Body awareness

Practices and Activities

  • Somatic awareness scan to locate perfectionism in the body.
  • Guided breathwork and release ritual.
  • Sound bowl or grounding meditation.

Homework Practice: Write a thank you letter to your body for its resilience.

Session 4 Reflection
Write to your body as if you were speaking to a trusted friend.
Session 5

Relationships and Repair

Theme: Control, connection, care
Focus: Honesty and repair

Practices and Activities

  • Reflection exercise that maps control and connection patterns.
  • Paired conversation or journaling on repair.

Homework Practice: Identify one relationship to approach with honesty instead of performance.

Session 5 Reflection
Whose relationship came to mind and what does repair look like in a realistic way for you?
Session 6

Creativity and Permission

Theme: The freedom to be messy
Focus: Creative expression

Practices and Activities

  • Creative expression lab with collage, painting, or playlist building.
  • Group sharing circle that celebrates imperfection.

Homework Practice: Create something intentionally imperfect and share it in the community space.

Session 6 Reflection
What did you create and what changed when you let go of getting it “right”?
Session 7

Self Trust and Boundaries

Theme: Choosing wholeness over approval
Focus: Capacity and agency

Practices and Activities

  • Boundary mapping worksheet.
  • Guided affirmation meditation on self trust.

Homework Practice: Write a one sentence vow to your future self about honoring your capacity.

Session 7 Reflection
Write your vow here and describe what honoring your capacity looks like in real time.
Session 8

Integration and Liberation

Theme: Living beyond perfectionism
Focus: Ongoing practice

Practices and Activities

  • Collective reflection and gratitude ritual.
  • Card pull or affirmation circle.
  • Closing intention setting and sound meditation.

Homework Practice: Create a Liberation Jar filled with affirmations, quotes, and reminders that anchor you in freedom.

Session 8 Reflection
What does life beyond perfectionism feel like in your body and daily rhythm?

Notes and Free Writing

Use these pages for anything that supports your process. Lists, prayers, reminders, ideas, or sketches.

Notes Page 1

Notes Page 2

Notes Page 3