Psychology: When self-optimization becomes an obsession: How do I opt out?

Live healthier, work more productively, be happier: In principle, there's nothing against working on oneself. However, many people put themselves under enormous pressure when it comes to self-optimization. Instead of simply going for a jog, it's all about the perfect training plan for a half-marathon, with optimal shoes, sufficient "carbs" per unit, and a sophisticated regeneration program.

After all, the sleep index also needs to be optimized. Instead of simply paying attention to a balanced diet, everything has to be "high-protein", macros have to be tracked, and micronutrients have to be supplied through supplements. Such examples quickly show that the drive for improvement can turn into constant performance pressure.

Possible consequences include stress, exhaustion, and a permanent feeling of not being enough. How do you get out of this situation? When self-optimization becomes a problem "In principle, the tendency towards perfectionism is always problematic," says Nathalie Claus, psychological psychotherapist at the Institute of Psychology at the University of Bremen.

According to her, it becomes unhealthy when unrealistic goals are set, for example, "I mustn't make any mistakes". When dealing with goals and standards inflexibly. For example, the apartment must be meticulously cleaned even when one is tired after a long working day. When self-worth is linked to one's own standards. Someone devalues themselves and describes themselves internally as a "failure" if they do not meet their own standards.

"Self-optimization becomes a problem when one's own actions cause suffering," says Sarah Pritz, cultural sociologist and research assistant at the Department of General Sociology and Sociological Theory at TU Berlin. Instead of increasing well-being, those affected are in constant harmful stress, emotionally and physically exhausted, or permanently dissatisfied.

This can also manifest in depression or sleep disorders. However, self-optimization mania is not a medical diagnosis. Ambitious or delusional? Where the difference lies The difference between healthy development and self-optimization mania is often not easy to determine, according to Nathalie Claus. Healthy development goes hand in hand with self-care: One wants to change something about oneself for the better.

"That's not problematic as long as one remains flexible in development, i.e., also admits that it doesn't quite fit to optimize oneself and be perfect on a particular day," says the psychological psychotherapist. A possible warning signal for self-optimization mania could be that those affected neglect certain needs - such as social contacts - in order to achieve a certain goal and go beyond their limits, according to Claus.

Who is particularly affected by exaggerated self-optimization "Above all, young people and young adults are affected by self-optimization," says sociologist Sarah Pritz. They are often on social media and constantly compare themselves. On platforms like Instagram, TikTok, Snapchat, and Co., ideal images are more the norm than the exception: Women and men who, for example, are well-trained, slim, and wrinkle-free, seemingly have no external flaws, and always have their lives under control.

This can encourage users to follow this in an unhealthy and unrealistic way. According to Pritz, performance-oriented people are also often affected by exaggerated self-optimization. This is because they often define their self-worth based on measurable results. Students are also relatively frequently affected, according to the sociologist.

Through permanent performance improvement, they try to meet the high competitive pressure and expectations in a performance-oriented society. Quitting the drive to constantly optimize oneself is also difficult because it is primarily linked to societal pressure, says Claus. The principle applies: "You have to perform, otherwise you're a burden to society."

Therefore, many strive for perfection to have a good self-esteem. The fear of failure also contributes to the fact that many believe they must always get the best out of themselves. Away from the perfection claim: What helps Nevertheless, it is possible to escape the constant self-optimization spiral. Pritz advises questioning certain societal norms.

Those affected should explore whether it is really desirable for them to achieve their supposed ideals. "It's more desirable to preserve the freedom to replace constant performance pressure with self-acceptance," says Pritz. In doing so, those affected should also find out what is lovable about them apart from performance - and make themselves aware of this, according to Claus.

More tips: Serenity instead of perfection: Don't have the claim to do everything perfectly. "It can be good, but it doesn't always have to be in the superlative," says Pritz. Avoid performance apps: Fitness or productivity apps on the smartphone that measure performance and make suggestions for improvement should be deleted. Instead, it's about accepting one's own performance and consciously paying attention to the body and its needs.

Talk about performance pressure: "It's also important to talk about excessive performance pressure and self-optimization mania as well as the negative consequences in larger groups, such as in the family and circle of friends," says Pritz. This can reinforce finding a better way to deal with oneself.