BERLIN — Self-optimization is pervasive in modern life. And why not? Who, after all, doesn't want to become better? Live more healthily? Work more productively? Be, ultimately, happier?

But many self-optimizers take their work on themselves to extremes and end up the worse for it. Instead of just going for a jog, they draw up the perfect training plan for a half-marathon, with optimal running shoes, the right amount of carbs per workout and a sophisticated recovery program.

They strive to improve their score on the sleep quality index as well, and simply eating a balanced diet isn't sufficient. Everything's got to be high in protein, macronutrient intake is tracked and micronutrients added via dietary supplements.

Indeed, the quest to become the best version of yourself can devolve into constant performance pressure, leading to stress, fatigue and a nagging feeling of still not having done enough.

"Essentially, a propensity for perfectionism is always problematic," says Dr Nathalie Claus, a psychotherapist in the University of Bremen's Department of Psychology.

It's especially unhealthy, she says, if you set unrealistic goals, such as, "I mustn't make any mistakes." Or by being inflexible in your goals and standards: carefully cleaning up your flat after coming home tired from a long workday, for instance. Or by seeing yourself as a failure if you don't live up to your high standards.

"Self-optimization becomes a problem if your own actions make you suffer," says Sarah Pritz, a cultural sociologist and teaching assistant in the Department of General Sociology and Sociological Theory at the Technical University (TU) of Berlin.

Instead of enhancing their well-being, immoderate self-optimizers are constantly under harmful stress, emotionally and physically exhausted or perpetually dissatisfied. This can result, among other things, in depression and/or sleep disorders. "Self-optimization mania" is not, however, a medical diagnosis.

The boundary between healthy continuous self-improvement and obsessive self-optimization is often fuzzy, according to Claus. The former involves self-care - you'd like to change something about yourself for the better.

"It's no problem so long as you remain flexible," she says. "In other words, if you allow yourself on some days not to self-optimize and be perfect." A possible warning sign you're overdoing it is when you neglect certain needs, such as social contacts, in order to achieve a particular goal.

"Mostly adolescents and young adults are affected by self-optimization," points out Pritz. They're very active on social media, where they constantly compare themselves with each other.

On social media platforms such as Instagram, TikTok and Snapchat, ideals are sooner the norm than the exception: slim, toned, wrinkle-free men and women with no visible blemishes and who seem to always have their lives under control. This can encourage unhealthy, unrealistic emulation.

Achievement-oriented people are at greater risk of taking self-optimization to extremes, Pritz says, as they tend to assess their self-worth by measurable results. University students are an example, who continually endeavor to improve their academic performance in response to competitive pressure and societal expectations.

One reason it's so hard to quell the urge to keep improving yourself, Claus says, is because it's mainly the product of societal pressure "to perform and be productive, otherwise you're a burden to society." Many people strive for perfection to bolster their self-esteem, and fear of failure is a driver too.

Difficult though it may be, it's possible to hop off the self-optimization treadmill. How? Pritz recommends questioning societal norms. Are the ideals you've adopted truly worth striving for?

"Sometimes it's more worthwhile to preserve the freedom to let self-acceptance take precedence over performance pressure," she says.

Claus says you should also recognize, and keep in mind, what's likeable about yourself beyond achievement.

And don't demand perfection from yourself in all things, remarks Pritz. "Good can be enough - it doesn't always have to be superlative."

Another tip: Delete any fitness or productivity apps installed on your smartphone that measure performance and suggest improvements. Instead, accept your capabilities and carefully listen to your body and its needs.

"It's also important to talk about the adverse effects of excessive performance pressure and obsessive self-optimization with others, such as family members and friends," Pritz adds. This can help you to treat yourself better.

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