There is a thoughtful 2024 book by Ellen Hendriksen titled How to Be Enough: Self-acceptance for self-critics and perfectionists. At Google Books there is a preview through the end of Chapter 2 on page 34.
She divides the book into two parts, with fifteen chapters and an epilogue:
Part I: Introducing Perfectionism
1] How We See Ourselves
2] The Many Salads of Perfectionism
3] The Beginning of Things
Part II: The Seven Shifts
Shift 1: From (Self-) Criticism to Kindness
4] Beyond the Inner Critic
5] The Outer Critic: Us and Them
Shift 2: Coming Home to Your Life
6] From Labels to Values
7] Our Forgotten Baskets
Shift 3: From Rules to Flexibility
8] Rewriting the Inner Rulebook
9] Why We Turn Fun into a Chore
Shift 4: Mistakes: From Holding On to Letting Go
10] From ‘Failure’ to the Human Condition: Releasing Past Mistakes
11] From Exam to Experiment: Compassion for Future Mistakes
Shift 5: From Procrastination to Productivity
12] It’s Not About Time Management
Shift 6: From Comparison to Contentment
13] Hardwired but Not Haywire
Shift 7: From Control to Authenticity
14] Rolling Back Emotional Perfectionism: Being Real on the Inside
15] Rolling Back Perfectionistic Self-Preservation: Being Real on the Outside
Epilogue: Self-Acceptance for Self-Critics
On page 29 there is a flowchart describing self-evaluation by a perfectionist, which I have redone in color as shown above.
And on page 88 in Chapter 5 on The Outer Critics there is a table contrasting what we say, what we really mean, and what they hear, – which I have rearranged in a color version, as is shown above.
In Chapter 11 there are two tables showing Heart to Head Experiments, which I have shown above in color.
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