A legal psychologist on why you should stop trying to be so perfect
Perfectionism may look like high performance in law, but psychologist Dr Catherine Sykes says that ultimately, it limits growth.
Contents
Perfectionism is less about having high standards and more about the emotional meaning attached to them, with lawyers often linking performance to self-worth.
Over time, what initially boosts performance can lead to burnout, stalled careers and declining confidence.
At first glance, perfectionism looks like a strength in law: attention to detail, relentless standards and an ability to push work to the highest possible level are all traits the profession rewards.
But according to Dr Catherine Sykes, a London-based psychologist who specialises in working with lawyers, the reality is more complicated.
“Perfectionism is when you are no longer getting any benefits from your high standards,” she says. “There’s more detriment than benefit.”
What many lawyers interpret as drive or diligence may in fact be something far more rigid and, ultimately, limiting.
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Beyond high standards
Sykes is careful to separate perfectionism from ambition. “There’s nothing wrong with high standards,” she says. “High standards are great.”
The difference lies in where those standards come from and how they feel.
“When you’re operating from high standards, your focus is more on the task,” she explains. “Whereas when you’re focusing on the task from a perfectionist lens, the focus is more on me. So that task means something about me.”
At its core is what she calls a “success rule”, an internal script that ties achievement to identity.
“If I’m not perfect, then I’m not worthy.”
That internal equation transforms everyday work into something much heavier. A draft, a deal or a piece of advice is no longer just work. It becomes a proxy for identity.
On the inside
From the outside, perfectionism often looks indistinguishable from excellence.
Hyper-attentiveness, long hours and consistency are all valued in legal environments. But internally, the experience is very different.
“You’re actually operating from a threat system,” Sykes says. “If I don’t do this perfectly, then I’m at threat. My identity is at threat, my livelihood is at threat and my security is at threat.”
That threat response creates a state of hyper vigilance, where your brain is constantly scanning for problems, risks or mistakes, even when there isn’t an immediate threat.
Instead of feeling calm or focused, you feel like you always have to be “on” - double-checking things, worrying about how others will judge your performance and feeling like you can’t relax, even when things are going well.
“You feel you are constantly being monitored,” she explains. “Externally that can look like diligence.”
The problem is that this state narrows thinking. “You’re only seeing potential for mistakes. You’re not seeing the global picture or thinking outside the box.”
The performance myth
One of the most persistent beliefs in the profession is that perfectionism drives better results.
“There’s a myth that perfectionism fuels performance,” she says. “At first it looks like you’re getting benefits. But you’re actually storing up quite a lot of problems along the way.”
Those problems are often invisible early on. Perfectionists tend to work more, take fewer breaks and maintain high output. But beneath that, strain builds across multiple areas.
The benefits gradually start to disappear.
“It can cause issues with relationships, because you have high expectations of other people,” she says. “You’re storing up relationship problems, health problems, confidence problems, and ultimately performance problems.”
“Perfectionism favours working rather than downtime. But we know that taking breaks makes performance more sustainable.”
Over time, the returns diminish. “There’s a point at which perfectionism starts to impact performance,” she adds. “The benefits gradually start to disappear.”
Law Firm | Trainee First Year | Trainee Second Year | Newly Qualified (NQ) |
|---|---|---|---|
| Addleshaw Goddard | £52,000 | £56,000 | £100,000 |
| Akin | £60,000 | £65,000 | £174,418 |
| A&O Shearman | £56,000 | £61,000 | £150,000 |
| Ashurst | £57,000 | £62,000 | £140,000 |
| Baker McKenzie | £56,000 | £61,000 | £145,000 |
| Bird & Bird | £48,500 | £53,500 | £102,000 |
| Bristows | £48,000 | £52,000 | £95,000 |
| Bryan Cave Leighton Paisner | £55,000 | £58,000 | £125,000 |
| Burges Salmon | £49,500 | £51,500 | £76,000 |
| Charles Russell Speechlys | £52,000 | £55,000 | £93,000 |
| Cleary Gottlieb | £62,500 | £67,500 | £164,500 |
| Clifford Chance | £56,000 | £61,000 | £150,000 |
| Clyde & Co | £48,500 | £51,000 | £85,000 |
| CMS | £50,000 | £55,000 | £120,000 |
| Cooley | £55,000 | £60,000 | £157,000 |
| Davis Polk | £65,000 | £70,000 | £180,000 |
| Debevoise | £55,000 | £60,000 | £173,000 |
| Dechert | £55,000 | £61,000 | £165,000 |
| Dentons | £52,000 | £56,000 | £104,000 |
| DLA Piper | £52,000 | £57,000 | £130,000 |
| Eversheds Sutherland | £50,000 | £55,000 | £110,000 |
| Farrer & Co | £48,500 | £51,000 | £89,000 |
| Fieldfisher | £48,500 | £52,000 | £100,000 |
| Freshfields | £56,000 | £61,000 | £150,000 |
| Fried Frank | £55,000 | £60,000 | £175,000 |
| Gibson Dunn | £60,000 | £65,000 | £180,000 |
| Goodwin Procter | £55,000 | £60,000 | £175,000 |
| Gowling WLG | £48,500 | £53,500 | £105,000 |
| Herbert Smith Freehills Kramer | £56,000 | £61,000 | £145,000 |
| HFW | £52,000 | £56,000 | £103,500 |
| Hill Dickinson | £44,000 | £45,000 | £80,000 |
| Hogan Lovells | £56,000 | £61,000 | £140,000 |
| Irwin Mitchell | £43,500 | £45,500 | £78,000 |
| Jones Day | £60,000 | £68,000 | £165,000 |
| K&L Gates | £50,000 | £55,000 | £115,000 |
| Kennedys | £43,000 | £46,000 | £85,000 |
| King & Spalding | £62,000 | £67,000 | £175,000 |
| Kirkland & Ellis | £60,000 | £65,000 | £174,418 |
| Latham & Watkins | £60,000 | £65,000 | £174,418 |
| Linklaters | £56,000 | £61,000 | £150,000 |
| Macfarlanes | £56,000 | £61,000 | £140,000 |
| Mayer Brown | £55,000 | £60,000 | £150,000 |
| McDermott Will & Schulte | £65,000 | £70,000 | £174,418 |
| Milbank | £65,000 | £70,000 | £174,418 |
| Mills & Reeve | £46,800 | £47,000 | £84,000 |
| Mishcon de Reya | £50,000 | £55,000 | £100,000 |
| Norton Rose Fulbright | £56,000 | £61,000 | £135,000 |
| Orrick | £60,000 | £65,000 | £160,000 |
| Osborne Clarke | £55,500 | £57,500 | £97,000 |
| Paul Hastings | £60,000 | £68,000 | £173,000 |
| Paul Weiss | £60,000 | £65,000 | £180,000 |
| Penningtons Manches Cooper | £48,000 | £50,000 | £83,000 |
| Pinsent Masons | £52,000 | £57,000 | £105,000 |
| Quinn Emanuel | n/a | n/a | £180,000 |
| Reed Smith | £53,000 | £58,000 | £125,000 |
| Ropes & Gray | £62,000 | £67,000 | £170,000 |
| RPC | £48,000 | £52,000 | £95,000 |
| Shoosmiths | £45,000 | £47,000 | £105,000 |
| Sidley Austin | £60,000 | £65,000 | £175,000 |
| Simmons & Simmons | £54,000 | £59,000 | £120,000 |
| Simpson Thacher | n/a | n/a | £178,000 |
| Skadden | £58,000 | £63,000 | £177,000 |
| Slaughter and May | £56,000 | £61,000 | £150,000 |
| Squire Patton Boggs | £50,000 | £55,000 | £110,000 |
| Stephenson Harwood | £50,000 | £55,000 | £105,000 |
| Sullivan & Cromwell | £65,000 | £70,000 | £174,418 |
| Taylor Wessing | £52,000 | £57,000 | £115,000 |
| TLT | £44,000 | £47,500 | £85,000 |
| Travers Smith | £55,000 | £60,000 | £130,000 |
| Trowers & Hamlins | £47,000 | £51,000 | £85,000 |
| Vinson & Elkins | £60,000 | £65,000 | £173,077 |
| Watson Farley & Williams | £51,500 | £56,000 | £107,000 |
| Weightmans | £36,000 | £38,000 | £70,000 |
| Weil | £60,000 | £65,000 | £170,000 |
| White & Case | £62,000 | £67,000 | £175,000 |
| Willkie Farr & Gallagher | £60,000 | £65,000 | £180,000 |
| Withers | £47,000 | £52,000 | £95,000 |
| Womble Bond Dickinson | £43,000 | £45,000 | £83,000 |
Rank | Law Firm | Revenue | Profit per Equity Partner (PEP) |
|---|---|---|---|
| 1 | DLA Piper* | £3,130,000,000 | £2,500,000 |
| 2 | A&O Shearman | £2,900,000,000 | £2,000,000 |
| 3 | Clifford Chance | £2,400,000,000 | £2,100,000 |
| 4 | Hogan Lovells | £2,320,000,000 | £2,400,000 |
| 5 | Linklaters | £2,320,000,000 | £2,200,000 |
| 6 | Freshfields | £2,250,000,000 | Not disclosed |
| 7 | CMS** | £1,800,000,000 | Not disclosed |
| 8 | Norton Rose Fulbright* | £1,800,000,000 | Not disclosed |
| 9 | HSF Kramer | £1,360,000,000 | £1,400,000 |
| 10 | Ashurst | £1,030,000,000 | £1,390,000 |
| 11 | Clyde & Co | £854,000,000 | Not disclosed |
| 12 | Eversheds Sutherland | £769,000,000 | £1,400,000 |
| 13 | Pinsent Masons | £680,000,000 | £790,000 |
| 14 | Slaughter and May*** | £650,000,000 | Not disclosed |
| 15 | BCLP* | £640,000,000 | £790,000 |
| 16 | Simmons & Simmons | £615,000,000 | £1,120,000 |
| 17 | Bird & Bird** | £580,000,000 | £720,000 |
| 18 | Addleshaw Goddard | £550,000,000 | £1,000,000 |
| 19 | Taylor Wessing | £526,000,000 | £1,100,000 |
| 20 | Osborne Clarke** | £476,000,000 | £800,000 |
| 21 | DWF | £466,000,000 | Not disclosed |
| 22 | Womble Bond Dickinson | £450,000,000 | Not disclosed |
| 23 | Kennedys | £428,000,000 | Not disclosed |
| 24 | Fieldfisher | £385,000,000 | £1,000,000 |
| 25 | Macfarlanes | £371,000,000 | £3,100,000 |
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When growth stalls
The real inflection point often comes later in a lawyer’s career.
Early stages reward precision and task execution, but upward progression requires something else.
“As you progress, you need to grow. You need to step outside your comfort zone,” Sykes says. “Growth always comes with the risk of failure.”`
Growth always comes with the risk of failure.
That is where perfectionism becomes a barrier.
“The biggest fear is failure,” she explains. So instead, lawyers often double down on what already feels safe.
“They perfect their comfort zone more and more, rather than stretching into what might be needed.”
The result can be a quiet plateau. “You get stuck, you become dissatisfied, you’re not challenging yourself and that gets noticed.”
The hidden cost
Perfectionism does not just affect performance, it also reshapes how lawyers experience success.
“One of the biggest issues with perfectionism is you don’t acknowledge success,” Sykes says. “Nothing is ever a great job.”
That has a cumulative effect. “You’re not storing any success memories,” she explains. “So each time you go into something new, it’s like you’re starting from scratch.”
Some people feel like they don’t know who they are anymore.
Over time, that can erode confidence. The breaking point varies by person, but there are consistent patterns.
“Burnout, imposter syndrome, relationship issues, confidence dips,” she lists. “Some people feel like they don’t know who they are anymore.”
In more acute cases, it can manifest physically.
“Some people have panic attacks. The body copes with stress up to a point, but then it says no.”
Root causes
Sykes points to a combination of factors linked to developing perfectionism: genetics, social conditioning, neurodivergence and early experiences where approval is tied to achievement.
“There are messages from a very early age that if you lead a perfect life, you’ll be happy,” she says.
For some, there is also a cognitive component, where some people naturally focus on the small details rather than the bigger picture.
Because of that, they’re more likely to spot tiny flaws or things that aren’t quite right, details that other people might not even notice, and fixate on the imperfections.
The legal profession then amplifies these tendencies.
“What makes you a great lawyer can also be very detrimental for your health,” she says. “Attention to detail is essential. But if you can’t see the wood for the trees, that’s where problems arise.”
| Firm | London office since | Known for in London |
|---|---|---|
| Akin | 1997 | Restructuring, funds |
| Baker McKenzie | 1961 | Finance, capital markets, TMT |
| Davis Polk | 1972 | Leveraged finance, corporate/M&A |
| Gibson Dunn | 1979 | Private equity, arbitration, energy, resources and infrastructure |
| Goodwin | 2008 | Private equity, funds, life sciences |
| Kirkland & Ellis | 1994 | Private equity, funds, restructuring |
| Latham & Watkins | 1990 | Finance, private equity, capital markets |
| McDermott Will & Schulte | 1998 | Finance, funds, healthcare |
| Milbank | 1979 | Finance, capital markets, energy, resources and infrastructure |
| Paul Hastings | 1997 | Leveraged finance, structured finance, infrastructure |
| Paul Weiss | 2001 | Private equity, leveraged finance |
| Quinn Emanuel | 2008 | Litigation |
| Sidley Austin | 1974 | Leveraged finance, capital markets, corporate/M&A |
| Simpson Thacher | 1978 | Leveraged finance, private equity, funds |
| Skadden | 1988 | Finance, corporate/M&A, arbitration |
| Sullivan & Cromwell | 1972 | Corporate/M&A, restructuring, capital markets |
| Weil | 1996 | Restructuring, private equity, leverage finance |
| White & Case | 1971 | Capital markets, arbitration, energy, resources and infrastructure |
| Law firm | Type | First-year salary |
|---|---|---|
| White & Case | US firm | £32,000 |
| Stephenson Harwood | International | £30,000 |
| A&O Shearman | Magic Circle | £28,000 |
| Charles Russell Speechlys | International | £28,000 |
| Freshfields | Magic Circle | £28,000 |
| Herbert Smith Freehills | Silver Circle | £28,000 |
| Hogan Lovells | International | £28,000 |
| Linklaters | Magic Circle | £28,000 |
| Mishcon de Reya | International | £28,000 |
| Norton Rose Fulbright | International | £28,000 |
A growth mindset
Addressing perfectionism is not about lowering standards, but rather it’s about changing the meaning attached to them.
An ideal outcome, Sykes says, is developing a growth mindset.
“Failure is part of growth. But to have a growth mindset, you have to be okay with failure,” she says.
That is often easier said than done.
“If failure means so much about you, you won’t enter into that mindset because of the fear.”
She says that even in the case of actual failure, the experience has value.
“The feelings from failure give you information about who you are and what you want,” she says. “That information is useful if you allow it in.”
When it backfires
For many lawyers, perfectionism works until it does not. The challenge is recognising that shift early enough to respond. In a profession built on precision, the instinct is often to double down, to work harder, refine further and eliminate risk.
But as Sykes makes clear, the real risk may lie in doing exactly that.
At some point, the same traits that drive success begin to limit it. And the question becomes not how to be perfect, but how to move beyond it.
Law Firm | Trainee First Year | Trainee Second Year | Newly Qualified (NQ) |
|---|---|---|---|
| A&O Shearman | £56,000 | £61,000 | £150,000 |
| Clifford Chance | £56,000 | £61,000 | £150,000 |
| Freshfields Bruckhaus Deringer | £56,000 | £61,000 | £150,000 |
| Linklaters | £56,000 | £61,000 | £150,000 |
| Slaughter and May | £56,000 | £61,000 | £150,000 |
Law Firm | Trainee First Year | Trainee Second Year | Newly Qualified (NQ) |
|---|---|---|---|
| A&O Shearman | £56,000 | £61,000 | £150,000 |
| Clifford Chance | £56,000 | £61,000 | £150,000 |
| Freshfields Bruckhaus Deringer | £56,000 | £61,000 | £150,000 |
| Linklaters | £56,000 | £61,000 | £150,000 |
| Slaughter and May | £56,000 | £61,000 | £150,000 |
Law Firm | Trainee First Year | Trainee Second Year | Newly Qualified (NQ) |
|---|---|---|---|
| Ashurst | £57,000 | £62,000 | £140,000 |
| Bryan Cave Leighton Paisner | £55,000 | £58,000 | £125,000 |
| Herbert Smith Freehills | £56,000 | £61,000 | £145,000 |
| Macfarlanes | £56,000 | £61,000 | £140,000 |
| Travers Smith | £55,000 | £60,000 | £130,000 |
| Firm | Merger year | Known for in London |
|---|---|---|
| BCLP | 2018 | Real estate, corporate/M&A, litigation |
| DLA Piper | 2005 | Corporate/M&A, real estate, energy, resources and infrastructure |
| Eversheds Sutherland | 2017 | Corporate/M&A, finance |
| Hogan Lovells | 2011 | Litigation, regulation, finance |
| Mayer Brown | 2002 | Finance, capital markets, real estate |
| Norton Rose Fulbright | 2013 | Energy, resources and infrastructure, insurance, finance |
| Reed Smith | 2007 | Shipping, finance, TMT |
| Squire Patton Boggs | 2011 | Corporate/M&A, pensions, TMT |
Law Firm | Trainee First Year | Trainee Second Year | Newly Qualified (NQ) |
|---|---|---|---|
| Ashurst | £57,000 | £62,000 | £140,000 |
| Bryan Cave Leighton Paisner | £55,000 | £58,000 | £125,000 |
| Herbert Smith Freehills Kramer | £56,000 | £61,000 | £145,000 |
| Macfarlanes | £56,000 | £61,000 | £140,000 |
| Travers Smith | £55,000 | £60,000 | £130,000 |
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