Your standards are not the problem. The standards are a symptom.

You already know your standards are unrealistic. Knowing that has not lowered them. That is because the perfectionism is not a thinking problem. It is a characterological one. The perfectionist has organized their entire identity around performance because, at some point, performance was the only reliable source of recognition. The compulsive revision, the inability to submit, the hours spent on work that no one will evaluate closely enough to notice: these are not about the work. They are about managing the unbearable uncertainty of not knowing whether you are good enough, in a world where "good enough" is a moving target that was set by someone else.

I do not teach you to lower your standards or practice self-compassion. I work with the pattern underneath: the way you learned that your value was contingent on what you produced, and the terror of what remains if the production stops.

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